russian

Health Benefits of Raw Eggs


I came across a great article by Dr. John Claydon and it looks very good on explaining the great benefits of eating raw eggs. I do this and if you read on Mercola.com Dr. Mercola has some great advice regarding eating raw eggs as well as the quick testing methods for a healthy or unhealthy egg. Sick eggs only come from sick chickens. 1 in 30,000 eggs contains salmonella and the chances of you eating that many in your life are very slim. This is explained much further on those 2 websites.

Here is an excerpt from the article:

"The process of cooking eggs destroy the very goodness that our bodies so desperately need as the nature of proteins and fats is altered when exposed to heat. When cooked, the egg protein changes its chemical shape; it is often this process that can be the cause of allergies. Generally when eating raw eggs, any incidence of egg allergy will disappear.

Surprisingly, in spite of ‘bad press’ raw eggs, organic or at least from a known source of healthy free-range chickens, are an excellent health tonic. The regular consumption of raw eggs will do wonders for your overall health. Exceptionally easy to digest, raw eggs provide a wonderful boost to the immune system, and a completely balanced nutritional package. A good immune system is one of several things the body needs to overcome cancer."

For the rest of the article please CLICK HERE.

I eat raw eggs by blending them into a post workout recovery smoothie as follows:

1. 1-1.5 cups of filtered water
2. Fruits are usually 1 cup of strawberries and pineapple and/or some blueberries
3. 2 tblspns of Virgin Coconut Oil. Always get Virgin as it is unrefined and promotes health.
4. Blend first the above ingredients together well and then add 4 whole organic raw eggs. I blend for no more than 2 seconds, because the egg protein is very fragile, and then drink right out of the blender pitcher.

Let me know if you have any questions.

Emeril's Lentil Salad with Braised Greens and Sunny Side Up Eggs

Emeril's Lentil Salad with Braised Greens and Sunny Side Up Eggs, Recipe courtesy Emeril Lagasse

lentil salad 
Leigh Beisch/Getty Images

2 bunches Swiss chard

1 bunch beet greens

1/2 cup olive oil

3/4 cup diced onion

3/4 cup diced carrots

3/4 cup diced celery

1 pound French lentils, rinsed well and picked over

6 cups Emeril's All Natural Vegetable Stock, homemade vegetable stock, or low sodium chicken broth

1 bay leaf

1/2 teaspoon freshly ground black pepper, plus more for seasoning

3 ears sweet corn, roasted over and open flame, kernels removed

1/2 cup small-diced red bell pepper, plus 1 tablespoon for garnish

1/2 cup small-diced yellow bell pepper, plus 1 tablespoon for garnish

1/2 cup chopped parsley, plus 1 tablespoon for garnish

2 lemons, juiced

6 tablespoons extra virgin olive oil

2 tablespoons thinly sliced garlic

1/2 teaspoon crushed red pepper

6 to 8 large eggs, at room temperature

Wash the Swiss chard and beet greens well. Pat dry. Cut the ribs from
the leaves, chop into 1/2-inch pieces, and set aside. Cut the leaves
into 1-inch strips and reserve separately.

Heat 3 tablespoons of the olive oil in a medium saucepan over medium
high heat. When hot, add the onions, carrots, celery, Swiss chard ribs
and beet ribs, and cook, stirring, for 4 minutes. Add the lentils, bay
leaf, and the black pepper. Toss to coat lentils
then add 6 cups of the vegetable stock. Bring to a simmer and cook
covered, stirring occasionally, until lentils are just tender, about 20
minutes. Take care not to overcook or lentils will become mushy. Set
lentils aside to cool to lukewarm in the cooking liquid, then strain in
a colander.
Reserve the cooking liquid for braising the greens.

Place the warm lentils in a bowl and add the sweet corn, the red and
yellow bell peppers, parsley, lemon juice and the extra virgin olive
oil. Toss well to combine and adjust seasoning if necessary. Set-aside
until ready to serve.

In a large skillet over medium heat, add 3 tablespoons of the
remaining olive oil. When hot, add the garlic and crushed red pepper
and cook until fragrant, 30 to 45 seconds. Add the chard and beet
greens, in batches, stirring between additions, until the greens wilt
slightly. Cook, stirring, for 2 minutes. Add 1cup reserved stock.
Continue to cook until greens are just tender, 3 to 4 minutes longer.
When ready to serve, cook the eggs.

Heat a large nonstick skillet over medium low heat. Add the remaining 2
tablespoons of olive oil and gently crack 4 of the eggs in the skillet.
Season lightly with pepper to taste and cook, undisturbed,
until the white is set, 3 to 4 minutes. Remove the eggs from the pan
and repeat with the remaining eggs.

To Serve:
Serve the lentils in shallow bowls, topped with the
wilted greens. Place egg on top of greens and garnish with diced red
and yellow pepper. Sprinkle with chopped parsley. Drizzle with lemon
juice to taste and serve immediately.
Yield: 6 to 8 servings

Kettlebell Training 101

Kettlebell Training 101:


Rule number one- Don't Get Overwhelmed!
 

Kettlebells have been around for a few hundred years and have survived among many different cultures. The main culture they derive from is Russia. Kettlebells have made their journey into the U.S., post cold war, around the mid 1980's and then the mainstream over the past decade.
 

Most women begin with either 8 or 12 kilo where most men begin with 12 or 16 kilo. It shouldn't take long to progress to the next size bell if you practice regularly.
 

There are 2 general schools of thought when it comes to Kettlebell practice- "Hard Style" and "Girevoy Sport". We generally practice a blend of both.


1. Hard Style- more explosive, very crisp, power oriented, trains usually for certain number of reps and sets in various Swings, Snatches, Cleans, Presses, Turkish Get-Ups, Sots Presses, Bent Presses, and more.
-made popular by Pavel Tsatsouline

2. G.S.- much more fluid & graceful, more relaxed, strength endurance oriented, trains usually for time and number of reps in a given time limit in either the jerk & snatch or long cycle clean and jerk(which is pretty much simply a clean and jerk movement)
-Girya = kettlebell lifter = competitor in Girevoy Sport

Russian Kettlebells are the single best piece of training equipment that will show you the most muscular strength and endurance, joint stability, cardiovascular strength and endurance, power, agility, coordination and simply the ultimate overall fitness conditioning that your body could ever receive. If there is one training piece of equipment that I can use for the rest of my life and never anything else again regardless if it was a sophisticated machine, tractor truck tire(for flipping), cables, ropes, dumbbells, barbells, medicine balls or whatever- the Kettlebell would be it!
Kettlebells are, simply put, a tool. There are many tools out there and many roads to fitness. This is just one of those tools and will take you down a great, great road.


Example Kettlebell Fitness Workout:

6 Minute Swing Set w/ one hand switch

3 Min. Single-Arm Press or Push Press Set

One-Arm Cleans 16kg(35lbs.) 25R/25L 1 Set

Renegade Rows 20x(10R/10L) 1 Set

1-3 Min. Planks as a finisher

Then:
8-12x Tabata Sprints on Treadmill
-4 min. of total sprinting. 20s sprint followed by a 10s rest times 8-12.

Optional:
1. 15x Pushups
2. 15x Diamond Pushup on MB
3. 15x Suicide Pushup
Take a 3 minute break and then perform it again if you can.

-Always finish with some yoga based stretching.

 


If your focus is not specific Girevoy Sport practice for competition then try to keep every workout different and constantly changing. You will certainly practice the same movements, but don't ever just do the same things over and over. This way your body continues to change and not plateau. I gave you a good mixture of things to do in today's workout. Feel free to expand upon it and practice some of the things we did intermixed with other exercises. Try to keep all strength training workouts to about 45 min.- give or take. This way your intensity will remain high. When you stretch out the time intensity lowers and you run the risk of overtraining.

Have fun and let me know about your progress.

The LCCJ Cornerstone

THE LCCJ CORNERSTONE by: John Henrici(Long Cycle Clean and Jerk)

I have formed the opinion that the Long Cycle Clean and Jerk (LCCJ) is the cornerstone of Kettlebell Lifting whether for Fitness or Sport. Although many view the Snatch is the “TZAR” of all KB lifts I will attempt to build a case for the LCCJ.

SWING – CLEAN – SNATCH

There is no argument that the swing is the basic building block of KB lifting. This motion is used for the Clean and the Snatch. The main difference between the Clean and the Snatch is the force of the hip thrust that carries the KB to the overhead lock out position (SNATCH) instead of the rack position (CLEAN). In each case the arch of the KB is the same. The KB passes just in front of the body. In the Clean it is stopped in the rack position; in the Snatch the KB is allowed to continue to the top lock out position. The “basic building block” is simply “stacked up” to whatever level is needed.

THE LCCJ FOUNDATION

The motion of cleaning, in the LCCJ, can be viewed as a “half Snatch”. Thus the Clean incorporates the movement of the Snatch in the LCCJ. So, even though one is not technically doing the Snatch, the Snatch sort of becomes a part of the “compete” movement in the LCCJ. The Clean with every rep places a burden on the core that is not normally enjoyed when only doing Jerks. Combining this “partial Snatch” with the Jerk essentially creates the “ultimate” movement for strength and conditioning.

A STEPPING STONE

Whether training for competition or just challenging oneself, moving up to the next higher weight can be taxing on the lower back and arms if only Jerks or Snatches are performed. If one will begin with the LCCJ at the next higher weight, one can do less RPMs while building core strength in the lower back and legs. The wider – all encompassing – range of motion in the LCCJ will minimize the focused strain on the lower back and arms since the motion alternates between forward and backward stress. At the same time, key conditioning in the core, and cardio ability is also increased.

Foundation of Strength

While you condition the joints and connective tissue at the next higher weight through LCCJ, you are striving for that goal at a much slower (and safer) RPM; usually 4-6 RPM for the LCCJ, instead of 8-10 RPM for the Jerk, and 12-15 RPM for the Snatch. The lower RPM rate will allow the muscles, joints, and connective tissue to strengthen at a safer rate of progression.

Cardio

If you can go ten minutes, with two KBs, in the LCCJ, you can go ten minutes with the Jerk or Snatch. This general “guarantee” of course comes with some caveats. Pace is always an issue once the 10-minute mark is reached. The “assumption” is that if one can do 6 RPM in the LCCJ for ten minutes, s/he can eliminate the clean and do at least 6 RPM in the Jerk alone. Even though elimination of the clean will be felt in the arms (since they are not allowed to “rest” while cleaning); the body as a whole will be conditioned to handle this load. The cardio conditioning alone is worth the investment.

Hand Development

Hand conditioning is something that continually plagues all but the pros. Usually “doing too much too soon” causes hand problems. The fewer RPM at a heavier weight will more gradually build grip strength as well as callusing for the heavier weight. The “Index Lock” (locking the index finger with the thumb) is more easily facilitated coming out of the rack position instead of the Snatch. The wear and tear on the hands from doing Snatches is usually worse than from any other move. If one can do ten minutes of LCCJ at a given weight without having any blistering or tearing, the hands should be sufficiently prepared for the rigors of Snatching.

CONCLUSION

In the arsenal of KB movements, no other exercise embodies all aspects of KB lifting like the LCCJ. Kettebell lifting is ideal for overall health and fitness. It builds core strength. It toughens connective tissue. It hardens muscles. It increases cardio vascular capability. It develops strength throughout a full range of motion. It develops the hands. Anytime one picks up a KB, to some extent they are using all muscles from their neck to their toes. However, the LCCJ is at the top of the list for doing it all so well.

Direct example of what Long Cycle (kettlebell clean & jerk) is in action. This is me, Bob Garon, practicing with the 28kg (62lbs each) Kettlebells.

Synergy Kettlebell Training High Windmill and Two Hand Anyhow Demos

Jen Chandler does an awesome job of demoing two of the best movements for flexibility, stability, and they just down right look cool.  Watch Jen use 8kg Kettlebell to practice the High Windmill and Two Handed Anyhow.

These movements are to be performed with very strict form and very slowly in order to achieve the desired results of flexility, strength stability, and core strength development.  Pay close attention to her locked legs and locked out elbow.  Both are vital for completing these movements well.

High Windmill
[youtube=http://www.youtube.com/watch?v=TTYG5rfTAd8]
Two-Handed Anyhow
[youtube=http://www.youtube.com/watch?v=WCYz1VzzgU0]

Carioca Demonstration

CARI- WHAT???!!!

Picture this... You are about to workout and need to warm-up, but don't want to do the wimpy walking on a treadmill for 5 minutes. That never targets your full body anyway and when you exercise the full body is used so naturally that's how you really want to warm-up as well. Always introduce movement based mobility drills into your warm-ups to completely prepare you for what is to come.

You are in luck because Carioca is a great drill to get the heart rate up while warming-up the lower body and core since it allows a somewhat aggressive hip thrust as the legs quickly move in the desired direction. After that, at the very least, simply perform a movement based upper body warm-up and you are good to go. Here's a video of what Carioca is.

[youtube=http://www.youtube.com/watch?v=dna2ldhZURw]

Gymboss Timer Review

Purchase the Gymboss Interval Timer

Personally, when I workout or train, time and quality is of the essence. Even more, timing is extremely important. Most of my clients know we train for time and train for lasting the entire set which will deliver the best strength endurance result. I do a lot of Kettlebell Interval Protocols where the interval is 15s on and 15s off or 40/20, 60/30, 30/30, etc.  The Gymboss Interval Timer really comes handy as it counts not only our time, but also our total sets of intervals completed so this allows me to focus more on the form and technique of my clients rather than on where I'm at in my training session.  Ultimately it just keeps things simple.  :)

This thing is pretty handy.  Check out all the cool things it can do.

WEIGHTLIFTING
Are you Weightlifting? Any rest period you desire (30, 60, 90 seconds, 2,
3, 5 minutes, or any other time you want) can be set. When you complete
each set simply push the start button to begin timing, when it alarms
(choice of beep, vibrate, or both) begin a new set.

RUNNING / WALKING
If you are a Runner/Walker who wants to improve your race time or a walker
who wants to run, you can improve through the use of intervals by
running for short periods at a pace significantly higher than your
normal comfort zone followed by intervals of easy running or jogging.
While this type of training is usually regarded as an advanced training
technique for the experienced runner training to develop speed and
raise their anaerobic threshold, the average runner or even walkers can
benefit from this training as well.

CARDIO
Use Gymboss to create your own custom cardio workout for, bike (road or stationary), walk/running, treadmill, jump rope, elliptical trainer

CURVES
Play your own music during your workout!!!!! Using a Gymboss timer
you can do the Curves training cycle and listen to YOUR music, this
timer worn on your waistline or in your pocket will vibrate to let you
know when its time to change stations!!!!! You could also do your
workout at home or in the facility of your choice!!!!

BOXING / MARTIAL ARTS
Boxers, Grapplers, and Martial Artists can benefit from the Gymboss personal boxing training timer which allows you to time ANY round time followed by ANY rest time from 2 seconds to 60 minutes.

INTERVAL TRAINING
Stuck in an exercise slump? Try Interval Training to revitalize your aerobic
workouts. Interval Training will improve your aerobic capacity, the
ability of the body to remove oxygen from the air and transfer it
through the lungs and blood to the working muscles. You'll raise your
anaerobic threshold; the point at which the body can no longer meet its
demand for oxygen and anaerobic metabolism is accelerated. Thus, you'll
be able to work out harder and longer. You'll burn more calories,
thereby improving your physique, plus you'll add more challenge and
interest to your workouts - keeping you on the road to fitness.

SPORTS SPEED
Speed training is one of the best things you can do to better your
performance as an athlete. The greatest concern of today’s athletes in
football, hockey, soccer, baseball, tennis, track and field, running,
and almost every other sport ( except curling ) is how to improve
playing speed-the speed of all movements including starting, stopping,
accelerating, changing body direction, body contact, sprinting, and
split-second decision making during competition.

The sky is the limit for the Gymboss Interval Timer and your fitness/exercise program.
I suggest that you get one as soon as you can to assist you. It’s just
another tool to help you reach all of your health and fitness goals.