Top 5 Fitness Articles of the Week – February 14, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Attention All Runners – I Am Donatello

First thing I want to say is I’m not against running.  I even enjoy it myself on occasion.  But if you want to lose fat, be lean and strong and have a great butt, running (cardio) isn’t the only thing (or even the main thing) you should be doing.

 

Should You Workout When You’re Sick? [infographic] – Precision Nutrition

It’s that time of year.  Colds, flus and other illnesses are rampant.  Will working out help you or hurt your recover?  Here’s a great infographic to help you out.

 

5 Habits People Who Have Successfully Lost Weight Have In Common  – Women’s Health

The last habit is HUGE!

 

The Afterburn Effect – Built Lean

The “afterburn effect” forces your body to burn calories for hours after your workout – but only when you do the RIGHT kind of workouts.  Here’s the what, why and how.

 

Heal Your Back Pain With These 5 Yoga Poses  – Breaking Muscle

If you’re lower back is hurting, give these a try.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Family Day – February 16, 2015

Family Day Image

 

IronCore is OPEN for Family Day – all regular times.

 

 

Top 5 Fitness Articles of the Week – February 7, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

I am a Fitness Professional and I Love my Imperfect Body – Mindful Nutrition

Being healthy and fit isn’t about being perfect…  even if you’re a fitness professional.  The best coach usually isn’t the best player.

 

The 4 Biggest Lies of The Biggest Loser  – T-Nation

Check out Lie #3.  Perfectly timed with my personal rant about this on our Facebook page.

 

The Brutally Honest 6 Reasons You’re Still Overfat  – Strength Coach Taylor

Please beware that Coach Taylor uses profanity in this article.  I believe point #6 is the biggest problem.  When you solve that one, the other 5 take care of themselves.  (Thanks for the article Trish Desaulniers)

 

How to Stop Binge Eating – Dick Talens Fitness

If you’re a binge eater these 3 strategies will help you stop.

 

 Don’t Fear the Work – Embrace it! – DragonDoor.com

Punch your inner laziness in the face and get to work.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week – January 24, 2015

5 Top Articles

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Why this “Harmless” Snack Packs on the Pounds – Biotrust Nutrition

Here’s a “healthy” food that’s preventing you from losing weight and why.  Thanks for the article Anna Piunno.

 

25 Things to Know About Training and Conditioning  – SoheeFit

This article is so BANG ON that I’m going to use it over and over.

 

4 Ways to Curb Emotional Eating – MyFitnessPal

Emotional eating can destroy the good things you do all day.  Use these strategies to get it under control.

 

Love The One You’re With  – Stumptuous.com

If you don’t love/like your body this article will give you a whole, new perspective.

 

The Best Research on Body Fat, Losing Fat and Eating Fat –  Breaking Muscle

How many of these are you doing wrong?

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week – January 17, 2015

5 Top Articles

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

How to avoid the fad diet cycle (and keep the weight off) – Breaking Muscle

The fad diet pushers NEED you to fail, so you can come back and buy their products again and again.  Stop this deadly cycle today!

 

The 5 things the Turkish get-up teaches you about life  – RKC School of Strength

Yeah, Turkish get-ups are hard, but so is life.   Once you understand these, you’ll do better at fitness – and life.

 

Top 12 reasons ladies should never lift – I am Donatello

A humorous look at ladies and weights.

 

31 healthy and portable high-protein snacks  – The Greatist

Toss out that sugar and salt-filled protein bar.  Now you have no excuse not to snack healthy.

 

10 Revolting Food Trends –  Prevention

I was very surprised by a couple of these.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

Top 5 Fitness Articles of the Week – January 3, 2015

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Video:  Are You Sitting Too Much? –  AsapSCIENCE

I keep reading more and more stories how sitting is affecting our health.  Thank you for the video Sam Thrasher.

 

The #1 Habit You Should Have To Lose Weight (It’s Not What You Think) – MyFitnessPal

Permanent weight loss is all about building healthy habits and I agree that this one is THE most important for success!

 

What is a Foam Roller, How Do I Use it, and Why Does it Hurt?  – Breaking Muscle

A great read if you have tight or sore muscles.

 

5 Studies To Fire Up Your Diet – T-Nation

Good article about why starving yourself isn’t working and what does work.

 

The Great Comparison Hoax  – Rog Law Fitness

Here’s a great article on why comparing yourself to others may be keeping you from reaching your goals.

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

Stop Settling and Start Sizzling

Stop Settling

 

Stop Settling and Start Sizzling

 

Are you bored with your life and the same routine day after day?

Of course you can’t be happy like this.  There’s an exciting world out there with a lot to offer!

Deep down you know you want to get out and take a big bite of it.

Sure, it may be a bit overwhelming, and even scary at times, but you can’t let your life just pass you by.

It’s time to live those dreams, take a leap of faith, and get out of your comfort zone!

But how do you get started? [Read more…]

Top 10 Health and Fitness Articles of 2014

5 Top Articles

 

In no particular order, here are the Top 10 Health and Fitness Articles of 2014.  I’ve enjoyed researching, sorting and sending my “Top 5” list to you every week.

I hope you enjoyed reading them.

Please let me know your favourites.

~Rob

 

Why Runners Can’t Eat Whatever They Want –  Wall Street Journal

These runners were surprised to learn why.

 

Scrap The Scale.  7 Reasons You Should Throw The Damn Thing Out and Never Look Back  – BadAss and Beautiful

Your scale shouldn’t rule your life.

 

Kettlebells Have Your Back:  A Neurosurgeon’s Personal and Professional Perspective – Dragon Door

Kettlebells, done right, won’t hurt your back.  In fact, they help your back.  Here’s what a neurosurgeons who actually trains with kettlebells has to say.

 

Video: 7 “Healthy” Foods – That Really Aren’t  – 100 Days of Real Food

Always remember, the food companies are not in business to make you lean or healthy.  Their number one job is to sell you as much food as possible, regardless of how they have to do it.

 

Turkish Get-Ups Make You Awesome – T-Nation

…but you already knew that.  🙂

 

10 Mistakes Women Make with Diets – T-Nation

Over and over and over again…

 

How to Really Get Those Abs You Want – Spot Me Girl

If you want to see your abs, do this…

 

9 Scary Ways Alcohol Affects Your Body – Women’s Health

We all enjoy a drink (or two).  Just know what you’re getting yourself into.

 

6 Reasons Why Your Body Doesn’t Look Any Different Despite “Doing Everything Right” – Molly Galbraith

Are you making any of these mistakes?

 

A Low Carb Meal Plan and Menu That Can Save Your Life – Authority Nutrition

I’ve printed this one out, you should too.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Merry Christmas!

19-MerryChristmas

Merry Christmas from everyone in the IronCore family to you and your families!

  [Read more…]

Top 5 Fitness Articles of the Week – December 20, 2014

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

The Business of “Healthy Eating” –  Sports Illustrated

Even professional athletes have a hard time losing weight when they fall into the same “But I eat healthy.” traps as normal people.

 

Turkish Get-Ups Make You Awesome – T-Nation

…but you already knew that.  🙂

 

 The 3 Things That Really Drive Fat Loss  – Josh Hillis

Here are the only 3 things you need to focus on to lose all the body fat you want.

 

Why Your Approach To Fixing Your Back Pain is Making it Worse – Breaking Muscle

In this article a physiotherapist explains that while stretching your lower back may feel good, it could actually be making it worse.  And she give you 4 steps to fixing your lower back pain.

 

 Alcohol and Health:  the Good, the Bad and The Ugly  – Authority Nutrition

Here’s a great article on how alcohol affects your weight and your health.  I actually found a few surprises both pleasant and not so.

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

How to Stay Focused on Losing Weight

What is the hardest thing you have ever tried to do?  If you ask 100 people from all walks of life, I’d bet the majority would mention losing weight.

 

Losing weight can be challenging because we all want to shed the extra pounds just in time for Sally’s wedding or next weekend’s beach trip.  Even though it took time to put on the weight, somehow we want it to magically disappear instantly.

 

The reality is that losing weight takes time for everyone. You’re not alone!

 

Unfortunately, weight doesn’t just fall off our bodies, and that’s why most of us find it difficult to stay focused on our weight loss goals. Fortunately, there IS a solution and it all begins with a positive mindset.

 

Weight Loss Affirmations and You

 

The problem that many of us have is that when the weight doesn’t disappear right away, we get frustrated or discouraged, and then we easily give into temptation.  We have all had those, “Nothing’s ever going to work so I might as well just eat” thoughts that set us back when we are just getting started in the weight loss process.

 

Instead of allowing these thoughts to plant a seed in your mind, you can use affirmations to positively react to negative thoughts. Doing so will also serve as a reminder of your goal. Weight loss affirmations can help you shed pounds by encouraging you to stay focused and motivated, even in times of struggle and disappointment.

 

Defeating Self-Defeating Thoughts

 

We all want to think we have the self-control needed to lose weight.  However, when the weight loss takes more work or time than we expected it’s easy to get discouraged and give in.  The problem is that when we get frustrated or impatient, we lose sight of why we initially started on the journey.  If you decide to give up or are tempted by a forbidden food, you can pull up your list of affirmations and use them to combat the self-defeating thoughts and attitudes.

 

When you are about to quit and get that bucket of ice cream, you can tell yourself, for example, “If I stumble, it’s okay!  I have already made the conscious decision that I will not revert to old habits.”   When you say this aloud, you are taking power back from the negative thoughts and replacing them with positive ones.

 

Taking back this power is a key step in re-establishing control over your negative actions.  Besides, it’s okay to stumble along the way.  Overcoming obstacles only makes your victory even sweeter!
When you use weight loss affirmations, you will suddenly realize the power of words.  Affirmations help you replace negative thoughts and actions so you can combat the cravings and deal with frustrations and pain directly without resorting to food.

 

The greatest thing about affirmations is that they can be used any time of the day or night. After all, they will become embedded into your subconscious!  The more you use them, the more your behavior and decisions will change, and the more power you will have over self-defeating thoughts.

Stay tuned, more to come…

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Top 5 Fitness Articles of the Week – December 13, 2014

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

You Won’t Believe What’s In Your Yogurt – And It’s NOT On The Label –  The Food Babe

Here’s an eye-opening expose of what was once a very healthy food that’s been destroyed in search of the mighty dollar.

 

Why The Scale Lies About Your Health and Where To Find The Truth – Breaking Muscle

Your scale doesn’t measure your health and it shouldn’t be the main measure of your success.   If it is, this article will help you understand why you need to stop it.

 

 Training Kettlebells, Music and Surgery:  Same, But Different?  – Strongfirst

I earned one of my kettlebell certifications from Pavel Tsatsouline.   It’s where I learned that anyone can buy a kettlebell (or a piano or a scalpel) and find some free videos on Youtube, but that doesn’t mean you’ll ever get results from it.   There is no substitute for properly planned, progressive program taught by an expert.

 

Are Those “Kid Friendly” Foods Actually Healthy? – The Windsor Star

Every parent wants to feel good about the food they feed their kids – and the big food companies know this.   So they slap the words “organic whole grain” on a box of Fruit Loops or Kraft Dinner and all of a sudden it’s healthy?   I know it’s easier to get your kids to eat a can of Chef Boyardee than chicken and veggies, but where are they going to learn how to eat healthy if you don’t teach them?

 

 Is A Calorie Really Just a Calorie?  – Nerd Fitness

You’re tracking your food religiously in myfitnesspal, staying under your daily calorie allowance and yet you’re not losing an ounce.  This article explores the fact that your body treats 100 calories of chocolate very different than 100 calories of broccoli.

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

Monday Motivation

I motivate myself to exercise regularly and keep in motion.

 

I am a winner with my stress-relieving exercise plan. There are no excuses for me because I know that my routine has been helpful and needs to continue.

I have conquered and dismissed the idea that exercise is a chore. I have mastered the regimen of staying fit. Fitness is no longer a luxury for those who can afford it, but a necessity that enables me to live a long and full life.

I view the hard-breathing activity now as a part of a stress-free life, and it feels so good to use it each day to clear my mind.

I am now in charge of my physical destiny and I realize the tremendous benefit that my mind receives with each workout.

The world is not totally aware of this amazing gem, but I have made up my mind to stand out from the crowd. I choose to be strong and healthy so I may live a healthy and vibrant life.

I am on a positive path and I will persist on my life journey.

I don’t seek to impress, but rather, I do this for me!

My mind is made up and I want to spread the word that exercise is the best gift you can give to yourself. I reluctantly accepted it, but I am so glad I did.

 

Self-Reflection Questions:

1.    Have I made the firm commitment to exercise regularly?
2.    How will I continue to be motivated?
3.    How can I encourage others?

5 Top Fitness Articles of the Week – December 6, 2014

5 Top Articles

 

Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

A Low Carb Meal Plan and Menu That Can Save Your Life –  Authority Nutrition

7 foods to avoid and an extensive list of “authorized” foods that will help you lose weight and be healthy for life.

 

The 4 Dumbest Forms of Cardio – T-Nation

I don’t really have anything against any form of cardio.  I believe all activity is good for you.  However, these activities should only be done after you’ve done your high-intensity and weight workouts, not instead of.  And if finding the time to workout is a major problem in your life, then don’t waste time with these activities.

 

Do You Need Protein Immediately After Your Workout? – Stack

“Your muscles are screaming for protein right after your workout.”  It sound intuitive, right?  But the truth is, unless you’re looking to add tons of muscle like a bodybuilder you don’t need a protein shake if you’re eating the right amount of protein each day.

 

For the Millionth Time – Spot Reduction Is a Myth – Bret Contreras

Doing even ten thousand sit-ups a day will not remove that 2 inch layer of fat around your middle.   Read this to find out what will…

 

10 Backhanded Compliments People Give You When You’re Into Fitness  – ThoughtCatalog.com

If you’re hearing these compliments, then you know you’re doing things right!

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

 

 

 

 

5 Top Fitness Articles of the Week – October 25, 2014

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

How To Burn Stubborn Body Fat –  T-Nation

Spot reduction IS possible (well, sort of).   Plus this article blows the lid off of the “eat less and exercise more” myth to weight loss.

 

Swinging Away Back Pain – Kettlebells USA

In this article a Doctor of Physiotherapy (and an avid kettlebell user) explains the medical reasons on why kettlebells and specifically swings can help fix your back pain issues.

 

Eating When You’re Sick – Precision Nutrition

Should you feed a cold?  Or starve a fever?  Find out now.

 

How To Finish What You Start – MyFitnessPal

Do you keep starting and stopping your fitness or weight loss program?  Here are some great ideas to help you stick with it until you hit your biggest goals.

 

The Eat As Much As You Want Diet  – T-Nation

Lose weight and be healthy without counting calories.  Sounds to good to be true?  It isn’t…

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

 

 

5 Top Fitness Articles of the Week – October 18, 2014

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

The Creepy Language Tricks Taco Bell Uses To Fool People –  Mother Jones

The food industry CEO’s job is not to keep you healthy, it’s to sell you as much of their junk as possible to make their shareholders happy.   In fact for many CEO’s their jobs depend on it and they’ll stop at nothing.  Don’t be fooled.

 

When Exercise Isn’t Enough – The Fit List

Send this out to all your “cardio/runner”, “yoga” and “bootcamp” friends.   To be fit you must build strength.   I love this quote: “My position is strength is the basis for all physical interaction in the environment. If you’re not strong, it doesn’t matter how conditioned your heart and lungs are if you can’t get up off the pot.”   Just because you exercise it doesn’t mean you’re fit, you have to do the HARD work!

 

How To Walk By Free Donuts In The Break Room – MyFitnessPal

They’re there.  Calling to you.  Tempting you.  Every day.  Here are 4 ways you can win.

 

Meal Must-Haves – thetruthaboutexercise.com

A healthy meal must have these 4 ingredients…

 

24 Food Swaps That Slashes Calories  – Health.com

With these simple food swaps you can eat the same amount of food and still lose weight.

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

 

 

5 Top Fitness Articles of the Week – October 11, 2014

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

The Massive Fitness Trend That’s Actually Not Healthy At All –  The Greatist

Fitness is not about breaking you down, it’s about building you up.  You are being sold a bill of goods that on the surface might seem right (i.e. More is always better.) but when you really think about it,  it’s just wrong.    Thanks to Luisa Moro for this article.

 

For Weight Loss Clients:  Smaller Groups Mean Bigger Results – Breaking Muscle

Not much else to say – it works!!

 

Action Offends the Inactive – T-Nation

“You work out too much.”  If you’ve ever heard those words run don’t walk away from that saboteur.

 

What French Kids Eat For School Lunch (Puts Americans To Shame) – MindBodyGreen

I can hear you already “But my kids won’t eat that stuff.”  Of course not.  But they WILL eat fries, chips, nutella, white bread, cookies, chicken fingers and not to mention sugary pop and juice.  No veggies (unless they’re drenched in high calorie dressings) or fruit.   What did we eat when we were kids?

 

A New Fitness Tracker With One Very Special Feature  – Prevention

Now HERE’S a fitness tracker that I can wholeheartedly support!!  Now let’s see how many people actually use it.

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

 

 

5 Top Fitness Articles of the Week – October 4, 2014

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Larger Skirt Size May Hike Your Breast Cancer Risk –  The WebMD

Your growing “pooch” may be causing you more problems than just making your jeans harder to buckle up.

 

Deeper Squats Win Again – Breaking Muscle

You can expect to be reminded of this over and over and over and…

 

Low Fat Foods: 5 Things You Need To Know – MyFitnessPal Blog

The food industry loves it when you don’t educate yourself or pay attention to what you’re really getting.

 

How Sleep Deprivation Fries Your Hormones, Immune System and Your Brain – Breaking Muscle

It doesn’t get any easier than this:  To lose more weight instead of killing yourself with a second workout just get more sleep.  It works, here’s why…

 

Scrap the Scale   – BadAss and Beautiful

Yeah, this is a repeat but YOU need to read it again…

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

 

5 Top Fitness Articles of the Week – September 27, 2014

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

And So This Must Come To an End –  TheBlog- HuffPost

So you say you don’t have time to workout?  Read this touching story about a young mom who knows she’s going to die soon.  Some amazing life-lessons here.  A MUST read!

 

Strength Training and Diabetes – Breaking Muscle

Your mom and dad are overweight, your Uncle Dan has Type 2 diabetes and so does your Aunt Fran, it looks like you fell into a bad gene pool.  Does this mean your fate is sealed?  Can you defeat your poor genes.  Read on…

 

7 Rules of Conditioning – T-Nation

Which rule are you breaking?

 

All About Dietary Displacement – Precision Nutrition

If you never feel full, or always feel hungry then you NEED to read this article and follow what it says.  You can finally feel satisfies and still lose weight.  Read it now…

 

More Squats and Fewer Kegels: What Your Pelvic Floor Really Wants   – Breaking Muscle

Moms, do you have a hard time with our jumping movements (you know what I mean).  Your doctor tells you to do your “kegels”, right?  These may be even better => squats!   Just what I needed to hear ;-).   Here’s why…

 

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

 

 

5 Top Fitness Articles of the Week – September 20, 2014

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

The Female Guide To Getting Lean – Breaking Muscle

Here’s why you need to read this article:  “Women have been taught that starving themselves will make them lose weight.  In reality, we don’t just want to be smaller do we? Don’t we want to be leaner, too?  I’m not saying bodybuilding lean, but enough to see a little definition in your arms and/or abs.”

 

Taming The Scale:  Why Do We Get So Emotional About Our Weight? – Dick Talens

If your daily mood is dictated by an electronic device you step on every morning – then you NEED to read this!

 

5 Unmistakeable Warning Signs Your Diet Is Going To Fail   – Flexible Dieting

Not necessarily a comprehensive list, but if you’re experiencing any one of these five signs your diet is in trouble!

 

6 Reasons Why Your Body Doesn’t Look Any Different Despite “Doing Everything Right” –  Molly Galbraith

If you’re struggling with results you need to read and re-read this article and the be honest with yourself.

 

Tennis Elbow:  What is it?  Do you have it?  How do you treat it? – Breaking Muscle

Here’s a great article on elbow pain and how to treat it.   I really like the fact that the author makes the point that instead of blaming your elbow pain on the 2 minutes of pressing you do,  you better have a close look at the 8 hours of repetitive movement you’re doing at work.

 

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

5 Top Fitness Articles of the Week – September 13, 2014

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Being in Motion VS Taking Action – JamesClear.com

Just because you’re “busy” doesn’t mean you’re getting something done.  Learn how to fix this problem.

 

Why We Get Fat:  Beyond Calories or Carbs – Anthony Dexmeier

I don’t agree with everything in this article.  But I DO agree we need to take the main focus off of calories and focus much, much more one WHAT those calories are made of.   Like it or not 100 calories of chocolate has a VERY, very different effect on your body (and fat stores) than does 100 calories of broccoli.

 

All You Need To Know About High-Intensity Training   – Body Experts

Well, maybe it’s not ALL you need to know about HIIT.  But I like the fact that fitness people are finally realizing that HIIT is not just about running.  You can do HIIT with weights and get strong and lean… but you have to know how to do it right and you won’t learn it in any weekend Personal Training course.

 

How Hard Do You Need To Workout? –  T-Nation

Yes our IronCore workouts are hard, but we rarely if ever, go to muscle failure and we don’t believe in pushing you to the point of vomiting (though it might seem that way sometimes).   This is a great article on how these extremes are counterproductive to your goals.

 

How to Read Supplement Labels: Sneaky Ways they try to Trick You – Breaking Muscle

This is short article is PACKED with great information that will save you from wasting a ton of your hard-earned $$$$.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

5 Top Fitness Articles of the Week – September 6, 2014

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Think Your “Skinny Latte” is Skinny?  Think Again – Elite Daily

Great info-graphic shows you why you might not be dropping the weight you should be.    The last image shows you what you should be drinking at Starbucks or Timmies.  (Special thanks to Holly Janisse).

 

7 Simple Ways To Get More Greens In Your Diet – Breaking Muscle

Not getting enough veggies?  Here are a few simple tricks to sneak them in without even realizing it.

 

My Fitness Band is Making Me Fat   – Today Health

It’s not that there’s a problem with the band.  When you stop focusing on what you KNOW you have to do and start letting some electronic device tell you what do you’re setting yourself up for failure.

 

The Beauty of Lifting Heavy Weights –  Women’s Health

“Lifting weights is excellent for improving bone density, joint mobility and body composition, and relieving anxiety and depression,” says Alexander Koch, PhD, associate professor of exercise science at Lenoir-Rhyne University in Hickory, N.C. ”    If you’d like any of those benefits- you’d better start lifting something that weighs more than your purse.

 

11 Most Destructive Nutrition Lies Ever Told – Authority Nutrition

I’ve found lie #1 and #5 particularly destructive and so many people struggle with lie #6 for no good reason.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

5 Top Fitness Articles of the Week – August 30, 2014

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Each week I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

9 Foods that aren’t as healthy as you think – BodyBlog

Some may not surprise you but I bet at least 3 of them will!

 

How to recover from your workout soreness faster   – Body Experts

The last tip is the most effective and is also the one people use the least.

 

The TRUTH about over-eating –  ThePTDC

If you’re having a hard time losing weight then you’ll definitely want to read this and see which of these are affecting your results (hint: It may be more than one).

 

Sex and Weight – Psychology Today

Ladies if you want your husband to get in shape he only needs to read this:

At Duke’s weight loss center, a 44-year-old man shed 47 pounds. “To my utter amazement and the delight of my girlfriend, I was suddenly imbued with the sexual energy of a 20-year-old lifeguard.”

 

How to plan and cook a week’s worth of healthy meals – Breaking Muscle

Eat healthy AND save time in the kitchen?  Yes, it can be done.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

5 Top Fitness Articles of the Week – August 23, 2014

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I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

9 Scary Ways Alcohol Affects Your Body – Women’s Health

Most you already know about, but check out #4 and #9 – get ready for a shock!   (Thank you Holly Janisse).

 

Not Seeing Results? You Might Be Lying to Yourself   – Bret Contreras

I would change the title of this article to: “Not Seeing Results?  You ARE lying to yourself.”    The very last sentence is one you MUST take to heart if you want results.  Period.

 

Seeing Through the Scam of Fitness Marketing Magazines –  Breaking Muscle

Most fitness magazines are owned by supplement companies and EVERY fitness magazine’s survival depends on advertising dollars from supplement companies.   Yet they come across as giving you unbiased, useful information.  Would you trust a healthy eating magazine that was owned by McDonald’s, KFC or  Coca Cola?

 

Women Should Never Train With Weights – IAmDonatello

I could’ve written this article myself, word-for-word.   Whenever I walk around the Mall I’m always thinking to myself,  “Boy look at all these big, bulky women, must be from lifting too many heavy weights.”

 

Water and Weight Loss – Precision Nutrition

Here’s your miracle weight-loss drug along with the scientific proof it works.  Will you take it every day?

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at fat loss for almost 30 years created Power-Cardio 30, an amazingly effective (and fun) 30 minute workout system, and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

5 Top Fitness Articles of the Week – August 16, 2014

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I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Do You Need To Run?   – Anthony Dexmeier

Hey runners, do you have sore knees?  It must be the kettlebells, right?  Maybe not.

 

5 Habits That Are Wrecking Your Metabolism –  Bodybuilding.com

There’s probably more than five, but I see people falling prey to these five most often.

 

Women:  Weight Training Myths vs Reality – Body Experts

“It is an undeniable scientific fact that the more strong and active muscles you possess, the more amount of fat your body will be able to burn.  Always keep in mind that it is muscles that burn fat!”   Your old “starving plus cardio” program will not increase your fat loss.

 

7 Weight Loss Myths and Why They’re Wrong – MindBodyGreen

I could not have written this better myself.  Which ones have YOU fallen prey to?

 

This Powerful Video May Change The Way You View Healthy Eating – Children’s Healthcare of Atlanta

An excellent 2 minute video you need to share with anyone who has young kids.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at weight loss for almost 30 years created Power-Cardio 30 and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

5 Best Fitness Articles of the Week – August 2, 2014

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Thank you Shannon Bell for today’s first article.  (It’s a good one to share with your non-kettlebell friends.)

 

I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

5 Reasons Kettlebells are great for Women   – MyFitnessPal

Like you even need 5 MORE reasons 🙂  Here they are…

 

 The Life-or-Death Reason Kids Need to Learn to Fail –  Breaking Muscle

There’s a big difference between being competitive (healthy) and being obsessed with winning (unhealthy).   If you’re celebrated and rewarded for anything you do, no matter how little effort you put in, then why would you try harder next time?    In the real world, winners get rewarded and recognized.  Disappointment is real.  Better to learn this at 8 than at 18.

 

Why “Comply or Die” Doesn’t Work for Fat Loss – Girls Gone Strong

The “what the hell” effect used to be me over and over (and over) when I was failing.   Great insight and strategies in this article.

 

Healthy Snacks for Busy People – Fannetastic Food

Need something healthy in a hurry, here are 5 great ideas for you – plus a bonus Infographic.

 

16 Reasons to have Daily Sex – The Mind Unleashed

You can’t argue with medical science…

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at weight loss for almost 30 years created Power-Cardio 30 and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

5 Best Fitness Articles of the Week July 26, 2014

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I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

How to stick to healthy habits without sacrificing your social life   – MyFitnessPal

Six great ideas to help minimize the damage your social life wrecks on your fitness life.  I especially like the piece on “moving the starting line”.

 

Coca-Cola’s low calorie beverages will kill you before they solve obesity –  The Food Babe

Coca Cola fighting obesity is like making Ted Nugent the president of PETA.   It pisses me off to no end when companies like Coke, Pepsi, McDonald’s and Subway pretend they’re giving you “healthy alternatives” when they know EXACTLY what they’re doing – fooling you into buying their junk and making you feel good about it until…

 

5 Things Naturally Fit People Do Differently – MindBodyGreen

Check out #5 it’s probably the one that trips up most people.

 

For Fitness – Push Yourself – NY Times Wellness Blog

You can read the rest if you want to, but the first sentence says it all.

 

Double Your Weight Loss In Three Minutes A Day – Yoni Freedhoff, MD

Great advice and so true!

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at weight loss for almost 30 years created Power-Cardio 30 and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

Kettlebells and Back Pain – Article One

Here’s a great article by Dr. Ron Tyszkowski, a chirporactor and fellow kettlebeller.   Dr. Ron understands that kettlebell training performed the RIGHT way (not the “globo-gym” or Jillian Michaels DVD way) has a corrective effect on people with common back problems.

 

Here’s what Dr. Ron has to say:

 

Vladimir Janda was one of the most influential physical medicine physicians in the world in the late 20th century.  A pioneer in the field of “low tech” rehabilitation, he honed his skills in communist Czechoslovakia. While western physicians were producing “human wreckage” (Waddell, G. 1992), with surgical techniques for the lumbar spine, Janda consistently produced outstanding results in rehabilitating the same types of cases using wobble boards, sticks, exercise balls, (probably kettlebells) and most importantly his hands.  After the fall of the Soviet Union and the formation of the Czech Republic, Janda and his colleagues became more accessible.

In the early nineties, a group of progressive thinking chiropractors and physical therapists began teaching Janda’s techniques in the West, and changed the way most of us looked at physical medicine.

 

One of the more basic (but essential) Janda concepts, is the Lower Cross Syndrome.

 

LCS

 

Lower Cross Syndrome is epidemic in western society because most people spend a large percentage of their time sitting.  This can cause tightness and hyperactivity in the hip flexor group (iliopsoas etc.) through a process known as reciprocal inhibition(defined as the contraction or activity of one muscle group inhibiting the contraction or activity of the antagonist muscle group), the hyperactive or tight hip flexor group can actually inhibit the hip extensor group, most importantly, the gluteus maximus.

 

This imbalance then produces a secondary effect during walking.   Since these people are unable to produce hip flexion with the gluteus maximus, they begin to substitute the low back extensors.   They in turn become tight and hypertonic and through reciprocal inhibition inhibit the abdominal muscles.   Thereby producing a “big gut, no butt” scenario (usually aided by poor diet and no exercise).

 

Lifting and walking using primarily the low back extensors cause an increase in biomechanical stress in the lumbar spine producing chronic pain, osteoarthritic degeneration, and disc herniation.

 

A key challenge to anyone treating low back pain is how to permanently correct this dysfunctional pattern.  In my previous life (before kettlebells), I would use wobble boards, exercise balls and other “low tech” solutions. While effective, the exercises tended to be complicated (as well as boring) for the patient and more than one tool would often be necessary.

 

When I started learning about kettlebells, I was excited at how such simple movements (the swing, clean, press and snatch) in addition to being amazing cardiovascular and strength conditioning exercises, actually corrected many of the movement pattern disorders I had been trained to identify.

 

The most common of these being the Lower Cross Syndrome.   What is amazing is that it seems as if the swing was specifically designed to correct this pattern.  Proper swing technique involves lowering the kettlebell via lumbar spine neutral hip flexion and then producing power via lumbar spine neutral hip extension (aka the hip snap).  This simultaneously stretches and relaxes the hip flexors, activates and strengthens the hip extensors (particularly the gluteus maximus), and teaches lumbar spine control.

 

Additionally, the secondary part of the swing, abdominal contraction at the apex of the swing facilitates and strengthens the abdominals and relaxes and stretches the lumbar paraspinal musculature; a fantastic win/win scenario!!

 

In summary, performing or teaching the swing exercise not only gets you or a client/patient in shape, it also has a corrective effect on one of the most common dysfunctional lifestyle patterns of the western world!!

______________________________________________________________________

Dr. Ron Tyszkowski is a chiropractic physician practicing in Providence, RI.  He is also director of the Chiropractic Program at Women and Infants Hospital, a Brown University affiliate.   Dr. Ron has lectured throughout North America to patients and physicians concerning exercise, rehabilitation, and musculoskeletal health, and has had his opinions published in the New England Journal of Medicine.  Ron avidly trains with kettlebells and is a black belt in Okinawan Karate.

 

 

5 Best Fitness Articles of the Week July 19, 2014

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I hope everyone is enjoying the beautiful day (enjoying a few refreshments is okay).   After a long day of activity it’s nice to sit down and relax and read some great info to get your week started on the right foot.

I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

One Pound of Fat Versus One Pound of Muscle – Clearing Misconceptions   – BambooCore Fitness

One pound of muscle does NOT weigh more than one pound of fat (how can it, they both weigh one pound?)  This article has some GREAT visuals for you to understand how your weight doesn’t change, but your body does.

Thanks to Rhonda Shier for this article.

 

P90X and Muscle Confusion: The Truth –  T-Nation

“Popular” doesn’t always mean “good”, remember the Thighmaster?  Do you really want to trust your health and fitness to an infomercial product that’s sold in sound-bites?

 

How to Really Get Those Abs You Want – Spot Me Girl

Four simple tips that really work!

 

Top 5 Dietary Changes – Strength and Performance Daily

Tip number 5 is the one that makes all the others work.  Without it you’re not going to hit your goals.

 

How Does Foam Rolling Work? – Better Movement

Here’s a great article on the how’s and why’s of foam rolling.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at weight loss for almost 30 years created Power-Cardio 30 and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

 

5 Best Fitness Articles of the Week July 12, 2014

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Thank you for being part of the IronCore family.  If you’re reading this it’s because you care about improving your health more than watching the next “fails” video on Youtube.

I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

9 Reasons Why Fat Loss Is Always Slower Than You’d Like   – Evidence Magazine

If you feel you’re not losing weight fast enough then one (or more) of these is the reason.  Plus you get solutions for each one.

 

 Loving Your Body –  BrettContreras.com

There are 2 particular messages that I like in this post.  One is that you have to stop comparing yourself to people in magazines with “perfect” bodies.  It’s depressing and honestly, even they don’t really look like what you see.   The second  (and more important) message,  is near the end.  See if you can find it.

 

Resist Your Temptations.  Solidify Your Willpower (Forever) – Good Girl Fitness

Here’s a 7 step system to overcoming your biggest temptations.

 

Many Overestimate Exercise Intensity, Study Shows – Science Daily

In other words, walking, gardening and golfing are not effective ways to exercise.   To quote one expert “These findings are worrisome for both personal and public health and well-being.”   Amen brother.

 

High Intensity Exercise For People With Heart Disease – Science Daily

Uh, oh.  More excuses are disappearing.  Recent study shows that high intensity exercise is good for you even if you already have a heart condition.

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at weight loss for almost 30 years created Power-Cardio 30 and lost over 70 pounds without dieting.   He became a best-selling author and was named one of America’s Premier Experts.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Nothing Tastes As Good As Skinny Feels Outrage

 

[This is a continuation of my blog post on the Alarming Rate of Preschoolers Becoming Obese.  If you missed it you can read it here. ]

 

Parents are too lazy to make decent meals for themselves much less have to fight with kids to “eat their veggies.”

It’s not just the kids who are obese.  Over two thirds of us are overweight and obese too.

But I guess it’s okay as long as we’re all fat and unhealthy together.

Recently Hudson’s Bay Company caused an uproar because they were selling a t-shirt that had the famous Kate Moss line:

“Nothing tastes as good as skinny feels.”

Why did they pull it?

Because a bunch of people wrote in that the t-shirt was “celebrating eating disorders.”

 

Are you freakin’ kidding me?

 

Last time I checked we had an OBESITY problem in this country not a TOO SKINNY problem.

Okay, so maybe “skinny” was the wrong word, “healthy” would’ve been better.

But I say it’s time we stop treating the fat masses any different than we “shame” smokers.

Why do we have to “tip toe” around people who are fat and obese?

 

This is not a “beauty” issue – it’s a life and death HEALTH issue.

 

You’d applaud someone telling a complete stranger who’s smoking in an elevator to put it out.  You praise the police officer that tickets a mom for smoking in a vehicle with her kids in there.

Yet if you say something to that same stranger or mom about stuffing their face (and their kid’s face) with junk food you’re ostracized as a “hater”.

Why?

Hey, I’m not saying you should be rude or ignorant or even a hater.   That’s wrong.

But at the same time, you can’t keep dancing softly around the issue and doing everything to make overweight or obese people “feel good” about themselves.

Sometimes feeling pain is good, like when you touch a stove and learn it’s hot so you don’t touch it again.

I was more than 70 pounds overweight and considered “severely obese” at one time.    Feeling horrible and ashamed about myself and how I looked is what got me to take action.

People saying things like “It’s okay, you just can’t help it.” or “It’s okay, you’re just big boned.”  aren’t going to get me off my butt and doing the things I NEED to do to be healthier and live longer.

I don’t have all the answers, but piling on the hate to ripped mom Maria Kang (below) who recently posted a picture of herself with 3 kids  is only going to contribute to the obesity problem.

 

MariaKangWhatsYourExcuse

The first responses were “haters” of Maria saying she’s a “bad mom” for choosing fitness over taking care of her kids, or that she didn’t work so she had the time to work out all the time and that she has superhuman willpower, etc.

All wrong.

She works, she cheats, she misses workouts, but she doesn’t make excuses.  [Read more about Maria here.]

She should be applauded for what she’s accomplished.

Instead of hating her, I want to ask her how she did it.  But I know how she did it.

 

Hard work and discipline – but who wants to hear THAT in this world of “instant gratification.”

Heck, you get agitated when you can’t get a WIFI signal for pete’s sake.

It’s easier to hate.

 

Here’s the TRUTH

 

Fat is fat.

Fat is ugly.

Fat is unhealthy.

Fat costs us ALL money with increased health care costs, increased insurance premiums and less money for people with other unpreventable and incurable diseases like MS (which my mom died from), ALS or Alzheimers.

Fat is preventable and curable – 100% of the time.

I’m not saying we all need to be skinny like Kate Moss or ripped like Maria Kang.

 

But we DO need a change of attitude toward the overweight and obese:

It’s NOT going to be okay.

You ARE going to die of a heart attack.

You ARE going to get cancer.

You ARE going to develop type 2 diabetes.

You DO need to get help – the right kind of help.  Today.  Right now.

You just have to be willing to do the WORK – like Maria Kang.

 

You’re spending an average of almost 4 hours a week on facebook alone not including surfing other sites including Youtube, Amazon, Zappos, sports, etc.  (Statistics Brain)

You’re also spending an average of almost 3 hours per DAY watching TV.   (Bureau of Labour Statistics)

You only need 30 minutes a day to change your life – if you do it right.

To learn more about how you can change your life in just 30 minutes a day call Rob at (519) 979-3238.

 

Alarming Rate of PRE-schoolers Becoming Obese.

I had to re-read the first sentence three times because I simply couldn’t believe what I was reading.

And each time I read it I got even more angry (just ask my wife).

Here’s that sentence:

“Doctors who specialize in obesity are seeing a “disturbing” number of overweight and obese preschoolers, some of whom are so heavy they have difficulty moving.”

Read that again:

Pre-schoolers who are so heavy they have difficulty moving!!!

 

Later it goes on to say:

“Some obese preschoolers are developing sleep-disordered breathing and sleep apnea – where the child stops breathing frequently during their sleep – because of excess fat tissue pressing on their airways.”

 

Are you freakin’ kidding me?

If these same parents starved their kids to the point they “had difficulty moving or breathing”  the police and children’s aid would step in and save the kids and charge the parents with a crime.

But not these kids.  No, instead we have researchers looking for “treatments”.

(You can read the entire article here.)

 

Why are these preschoolers so obese they can’t move or breathe properly?

 

Do they have stressful days where they need to sit down have a drink and comfort food?

Are they emotional eaters with enough money to get whatever junk food they want?

Are they getting together with their friends at bars and restaurants and pigging out?

I don’t think so.

 

These are PRE-schoolers.

It all begins at home:

Give the kids apple juice.

Give the kids cereal.

Give the kids chocolate milk.

Give the kids nutella sandwiches.

Give the kids granola bars or fruit roll-ups.

These are all healthy right?

WRONG!

These items are ALL made mostly of processed sugar.

Yes, even your apple juice and your “healthy” cereals.  Sugar and lots of it.

Why do you think kids like them so much?

 

Veggies?

Sure.

How about ketchup?  It’s made from tomatoes.

Corn from a can.

Potatoes are veggies.

Pasta sauce has veggies too.

Of course, once they’ve eaten their “healthy” meal they get a treat.

ice cream

cake

soda

cookies, etc.

 

How many parents feed their kids the same junk they KNOW they shouldn’t be eating themselves?

“But it’s okay.  They burn it all off.”

Wrong again.

First of all, these obese PRE-schoolers obviously aren’t burning it all off or they wouldn’t be obese.

And even if they did.  These are the years their bodies are growing.

Do you want your kid’s cells to be made of  chocolate, cookies, pasta, nutella and sugary apple juice?

 

It All Begins At Home

 

Why are my tax dollars being spent on researching “treatments” for these kids?

If these same parents were giving their preschoolers cigarettes or letting them play in the middle of the street we wouldn’t be seeking treatment for the kids.

So why is it okay to let parents overfeed their kids until they “can’t move and have trouble breathing”?

 

I think we all know what these kids need.

And no amount of “treatment” is going to make these kids normal and healthy if their parents keep feeding them junk and sitting them in front of the TV or Playstation.

 

Parents are too lazy to make a decent meal for themselves much less want to fight with kids to “eat their veggies.”  But that’s what being a good parent is all about.  It’s not always fun and kids don’t know what’s good for them.  It’s up to us as parents to teach them – and that takes daily time and effort.

 

And it’s not just the kids who are obese.  Over 2/3rds of us are overweight and obese too.

 

But it’s okay as long as we’re all fat and unhealthy together.  Which reminds me of another article read that set me off.

 

But more on THAT next time…

 

5 Best Fitness Articles of the Week July 5, 2014

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There are new things coming out every day in health and fitness.  I have selected the most valuable things I have read and watched.

I scour the interwebs as best I can, but if you see a good article please send it to me so I can share it with our IronCore Family.

 

Do Weights or Cardio Burn More Calories?   – The Daily Hiit.com 

(Thank you Trish Desaulniers.)   This article says it all just like I would say it.  Read it twice and share it with ALL your friends.

 

7 Things that Dieters Do that Lean People Don’t –  JillFit Physiques

I see ONE recurring theme in this article – see if YOU can pick it out.   When you do THIS you’ll be successful and as long as you DON”T you won’t.

 

Embrace the Suck – T-Nation

Yeah, it’s hard.  Get over it.

 

Fitness Taglines and Trends.  What’s the Real Message? – Julia Ladewski

You’ve read them on facebook:  “Strong is the new skinny”, etc.    But what are they really saying to you.   You can take them negatively as “fat shaming” or “making me feel inadequate” – or you can look it in a different way.   Ladies, this article hits it right on the nose!

 

Consumed by Food… – Rob Wolff Blog

Being fat and unhealthy is no way to live, but neither is being like this…

 

Rob FinalRob Santarossa was a “severely obese” accountant who after failing at weight loss for almost 30 years created Power-Cardio 30 and lost over 70 pounds without dieting.   He became a best-selling author and was named America’s Premier Expert in 2013.   Rob founded IronCore Kettlebell Club and has dedicated himself to helping people change their body while living their best life.

 

Bill’s Burpee Builder

The Burpee

 

Here’s a fantastic idea I heard about from IronCore member Bill Magone.  If you know Bill, you’d know burpees hold a special place in his heart (kinda the same way I do).   So if he HAS to do them he wants to make sure he gets the most out of it.

 

Bill’s Burpee Builder Method

 

Here’s a 3 Step Method that’s a pretty ingenious way to cut your burpee time each day AND build your fitness level at the same time.

It’s really WIN-WIN.

 

Step One – Find Your Baseline Number

 

Perform each day of the Challenge as it’s laid out.  (Day 1 = Ten,  Day 2 = 15, etc.)

Your “Baseline Number” is the day of the Challenge that you hit the maximum number of non-stop burpees you can do.

For some that number might be 10 for others it might be 20 or more.

 

Step Two – Build up your Baseline – Slowly

 

As you move into the Challenge the number of daily burpees is going to exceed your Baseline.

What most people will do is split the number and do half now and half later – this is NOT the best way to go.

While this method may get you past today’s burpees it will NOT build your fitness level for the future burpees to come.   In other words your Baseline won’t move and you’ll actually be going backwards in your fitness level.

Here’s a quick example:

Let’s say on day 7 I hit my Baseline of 25 burpees.

Day 8 of the Challenge calls for 30 burpees.   What most people will do is 15 and then 15.

This is wrong!

Why?

You see, you’re actually going backwards with your fitness level.

On Day 7 you did 25 in a row and on Day 8 you’re only doing 15 in a row.  You won’t build back up to your Baseline  25 until Day 14.

 

Bill’s Burpee Builder Method

 

With Bill’s method you always do at least your Baseline number and then add on the extra burpees to complete the Challenge for that day.

Looking back to our example.  On Day 8, instead of doing 15 and then 15, you’d do 25 and then 5.

On Day 9 you’d do 25 and then 10, and so on.   This way you’re constantly pushing your fitness level.

 

Why is this better?

 

Because each time you do less than your Baseline you’re not increasing your fitness level.  It’s harder to do 25 burpees and then 5  than it is to do 15 and 15.

What you’ll discover with Bill’s method is that since you’re challenging yourself every day your Baseline will grow…

…which is where Step 3 comes in.

 

Step 3 – Re-Set Your Baseline

 

When your Baseline number doesn’t seem as hard, try for a new Baseline and re-set your numbers with your new Baseline.

For example, if you’re on Day 14 and your Baseline was 25 burpees and now it’s 35.

Instead of doing 25 and 25, you’ll do 35 and 15.

With Bill’s Burpee Builder method you’ll complete the each day in the Challenge faster AND you’ll build your fitness level – at the same time.

It’s win-win.

Thanks Bill!

 

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