Via Get Outdoors : at 54, Wendy Booker has completed a number of marathons and is close to completing the 7 Summits (only one remaining - Everest). Oh, and Wendy has MS.

PROTEIN, PROTEIN, PROTEIN!! We know already!!! Stop telling me I need protein to get strong and build muscle. Even people who aren't interested in the iron know this. So, needless to say, this article is not about protein. Nor does it need to be. It needs to be about how I can use that protein, get every drop of goodness out of it, how can I really make that protein work for me. And that's exactly what it's about. I want the biggest return on investment possible when I do something, like most people. SO, if I'm eating the 1 gram of protein per pound of bodyweight like the experts say is what I need, this raises the question, 'is the protein being used to the fullest', and 'can I increase the effects of the protein I ingest'. Obviously the answer is yes, if It wasn't, I would not be writing this article. The answer comes in a very little talked about amino acid called Leucine. There is a lot of ground to cover and I could write forever on it so I am going to break it down into a couple major benefits for the lifter.

Here they are:

The FIRST benefit of this amino is that it is responsible for the preservation of skeletal muscle tissue, especially under stress. It does this through sparing muscle glycogen, an energy pathway to skeletal muscle contraction. Preserving the glycogen will save the tissue by giving more energy over a period of time delaying breakdown. This preservation means more endurance for the lifter, longer periods of peak muscular contraction. The European Journal of Applied Physiology did a test and supplemented rowers with Leucine over 6 weeks and found the rowing time of the individuals increased over one minute compared to no increase in the placebo group.

The SECOND, Leucine is responsible for nearly all protein synthesis in the body. Leucine present in the blood stream signals your cells to begin breaking down proteins into usable amino acids, more usable amino acids from a signal that is concentrated in the skeletal muscle means more aminos will be transported to the skeletal tissues, even bone. Yes, Leucine is also responsible for the healing of bone tissue.

Martha Stipanuk PhD from Cornell University says, "...it seems clear that most effects of the amino acids on protein synthesis are mediated by Leucine."

Also, there is also strong evidence that Leucine may increase Growth Hormone production in humans.

This clip is shows part of one of Chris Rider's latest performances, and includes a bit of license plate quartering. Nice work Chris.

A little bottom-up fun over at the Ice Chamber.

A workshop with Adam Glass and Brad Nelson? Sounds perfect.

Video - Difference Between Side Press and Bent Press

Dave Whitley explains the difference between the oft-confused Side Press and Bent Press. Nice one.

The Macebell Maniac Network

Long-term readers may remember the Macebell Maniac Network. If you're obsessed by the mace (and I really can't blame you for that), take a wander over to the site and also check out the mace competition on StrongerGrip. Good stuff.

Got a site, event or product you'd like to recommend? Drop us a line.

Via CrossFit Eastside : Log roll - hollow on the back, arch on the belly, keep it rolling.

Taking into perspective the fitness world as a whole, it would be suffice to say that most people workout and exercise indoors. Safe from the elements and believing that as long as there exists weights and weight machines to use at their disposal their fitness needs can be met. While this maybe the only option of fitness some have, most, however, have the opportunity to seek fitness in the outdoors; within the elements.

The amount of research and literature on the advantages of outdoor fitness is astounding. The fact that many people prefer to exercise indoors to the outdoors is astounding as well. While there has been a surge in the number of exercise programs and businesses over the last decade that promote outdoor fitness, there still remain the stigmas or should they be labeled excuses when it comes down to it. "It's too hard to workout outside", "too cold to run today", "oh, there's snow on the ground, better stay inside" or "what do I use for weights if I am outside?" are just some of the quotes that come out in regards to outdoor fitness. There hasn't been a big enough shift yet for more people to embrace the outdoor experience, but it's coming. Here are just a few points that are worth considering:

1. "One major benefit to outdoor training", says Cedric Bryant, PhD, chief exercise physiologist of the American Council on Exercise. "is that it tends to be more engaging and mentally stimulating due to the changing scenery and terrain -- not to mention the mood boost that comes from being outside in the sunshine."
2. Exercising on a natural surface imparts tremendous benefit to your musculoskeletal system. Working out on a surface that is perfectly flat like pavement can in the long run cause a relative weakening of joints, tendon, ligaments and small muscle groups. (Metabolic Effect)
3. In order to continue to improve musculoskeletal health, exercising on uneven or natural terrain like grass fields, trails, hills, and other obstacles should be utilized. (Metabolic Effect)
4. Outdoor exercise bolsters your immune system -- studies show that moderate exercisers get 20 to 30 percent fewer colds than non-exercisers do. 
(Mayo Clinic)
5. John Castellani, an exercise physiologist at the Army Research Institute of Environmental Medicine states, "It turns out that even though cold can be frightening, more people are injured exercising in the heat than exercising in the cold".
6. "There are some very real psychological and physiological benefits to balancing your exercise routine between indoor and outdoor environments"- Kate Larsen, PCC, certified and licensed wellness and business coach.

Over the past four years this site's amassed an enormous amount of content. To help you find the highlights, I'll be taking a wander through the archives each Sunday.
This week - Sandbag Training.

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I love sandbag workouts, and over the years we've looked at a number of aspects to this wonderful form of training. Here are just a few of my personal favourites :

Searingly hot day here today, and this looks perfect. Kettlebell juggling at the beach.