Results matching “log”

Monday, 30 Apr 2012 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

NB : If you'd like to submit your own piece for Straight to the Bar, here's how.




Video : Stone Squatting, Wall Balls and Rope Climbs

Love outdoor workouts.



Gymchat 167 - Setting Up the Home Gym

I love the home gym - everything's always ready to go, set up exactly the way I like. Adjust weights, add bands/chains/other fun things and dive in. Perfect.
Whether it's a complement to a gym you already go to, or a full-featured setup in its own right; we'll help you create the finely-tuned lair you've always dreamed of. Helping us do just that is none other than combat athlete Andrew Nalepa. Fantastic.
Details -

Who : Combat athlete Andrew Nalepa
Topic : Setting Up the Home Gym
When : Wed May 2, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/RQaYFpqXQEE

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.


Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : How Do You... IV. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.


The Hunt for Broken Links


Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.


Tip of the Week: How a Paleo Diet Can Benefit Strength Training

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.


My diet has been gradually improving for years (since I began lifting weights), becoming cleaner and more streamlined over time. This was all with the purpose of having a greater intensity in the gym, and recovering faster. Of course there are many other benefits; these are just the two that were on my radar.
In May 2009 I decided to make a transition to a new eating approach altogether, the Paleo Diet. Not only did I experience a number of incredible health benefits, the intensity and recovery aspects increased markedly. Here's a brief look at the main benefits of the Paleo Diet, as far as strength-training is concerned.

From The Straight to the Bar Guide to the Paleo Diet :

As strength-training is a major part of my life, I was careful to ensure that the Paleo Diet integrated well with it. I'm pleased to report that it's a great mix, and even comes with a number of benefits. These include :

Energy levels maintained : as your body isn't being subjected to constant insulin spikes under the Paleo Diet, you'll have a much more stable level of energy going in to the gym. This is particularly noticeable after you've been on the diet for a few weeks or so.

Better recovery : although it's most notable in the form of improved sleep, you'll find that your body's ability to recover from your workouts is improved overall. And this is definitely a good thing.

Improved focus : one of the most surprising benefits from a switch to Paleo (in my case at least) has been an improvement in mental clarity. This change can have a very subtle effect on training; remembering exactly what happened in a prior session and just how much impact it had. Additionally, you'll find an array of subtle benefits from it when you're outside the gym. Love it.

Fantastic.


Checking Out : DVDs from the Super Human Workshop #2

These look fantastic.

The second Super Human Workshop was truly incredible, and a look at the many people involved will show you exactly why. To say there was some fantastic information shared is an understatement.

For details of the workshop itself, and of what's included in this package, it's over to Logan. Good stuff.


Quick update on the superb Fixing Elbow Pain we mentioned last week. I'll post up a full review shortly, but suffice to say that if you've ever experienced conditions like Tennis Elbow or Golfer's Elbow, it's essential reading.

Love it.


Recently Reviewed : Vasopro Xtreme Pre-Workout Supplement


Vasopro, from Mega-Pro
Vasopro, from Mega-Pro
Derek takes a look at the Vasopro Xtreme Pre-Workout Supplement. What are your thoughts on this product in particular, and on pre-workout supplements in general?

Binoculars at Echo Point
Echo Point, Blue Mountains.

During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.

More Like This
More Like This.
Following Gymchat 205 - Paleo Dieting (with Adam Farrah), I received several questions relating to the Paleo Diet. Of those, the majority asked one or more of the following :

What is the Paleo diet? How can it benefit my strength training? Where/how should I start?

A few answers, based largely on my own experiences. Note that there are others who have been following this dietary approach for even longer, and several are listed below.


What is the Paleo Diet?

Firstly, a look at the basics. What is the Paleo Diet?

In a nutshell, it's a way of eating that mirrors what our bodies are designed to eat. Humans have evolved - over an extraordinarily long period of time - to derive specific nutrients from a number of sources, and we function best when we consume those.

In essence, a large part of optimum health and performance is based on the things we eat.

So what sort of things should we eat? There's a lot of fine-tuning possible, and no two diets are the same; however the basics are :

  • Lean meats - including game
  • Seafood (and not just fish, try some of the myriad other sea creatures which are available)
  • Fruit & vegetables (this will quickly feel 'right', so don't worry if you seldom eat them now)
  • Nuts and seeds - there's an amazing variety available, so it's always possible to have a few favourites on standby
    Try to avoid :
  • Grains (think breads, cereals & pasta)
  • Dairy products
  • Legumes

And in essence, that's it. Much, much easier (and far more rewarding) than it may sound. For more details on both the individual foods and the science behind their selection, check out Loren Cordain's book The Paleo Diet. A great read.


How Can it Benefit My Strength Training?

As strength-training is a major part of my life, I was careful to ensure that the Paleo Diet integrated well with it. I'm pleased to report that it's a great mix, and even comes with a number of benefits. These include :

Energy levels maintained : as your body isn't being subjected to constant insulin spikes under the Paleo Diet, you'll have a much more stable level of energy going in to the gym. This is particularly noticeable after you've been on the diet for a few weeks or so.

Better recovery : although it's most notable in the form of improved sleep, you'll find that your body's ability to recover from your workouts is improved overall. And this is definitely a good thing.

Improved focus : one of the most surprising benefits from a switch to Paleo (in my case at least) has been an improvement in mental clarity. This change can have a very subtle effect on training; remembering exactly what happened in a prior session and just how much impact it had. Additionally, you'll find an array of subtle benefits from it when you're outside the gym. Love it.


Where/How should I start?

Everyone is different in just how quickly and deeply they wish to dive in to a diet such as this. I enjoy making massive lifestyle changes overnight, so I'd happily suggest diving right in. Methuselah takes a slightly more detailed look at this process here.

Regardless of the timeframe, I'd follow the same basic pattern :

  • Empty your kitchen of the things you know shouldn't be there. Start with the obvious - the 'they taste great, but they're not exactly healthy' stuff. You know the ones.
  • Next, put the 'maybe - not sure about this' items to one side. If you find that you don't want them after trying Paleo for a week or two, get rid of them.
  • The next time you go grocery shopping, stock up on the 'good' things. Make sure you have plenty of fruit & veg on hand. This video will give you an idea of just how easy this can be.

Once you get started, it's just a process of constant refinement. Whenever you're unsure about something, just ask. There are plenty of people on this site (and in the forums) who follow a Paleo Diet themselves, and are all-too-happy to help.

Note : it really is that simple. You'll note that the changes continue with time, and the diet just gets better and better.


Further Reading

At the start I mentioned that there are several others who have been following a similar diet for a number of years. In addition to leaving questions on the above articles and in the forums, here are a few sites you may wish to check out :

Pay Now, Live Later : Methuselah was the person who finally encouraged me to give Paleo a run. When you see his site, you'll understand just why I did.

Mark's Daily Apple : although Mark's own approach is slightly different (Primal rather than Paleo), many of the underlying ideas are the same. For more details on his rationale, head over to his site or check out The Primal Blueprint (review).

Real Food University : I've been reading Scott's work for years, and this site showcases his approach beautifully. Good stuff.


Final Thoughts on Switching to a Paleo Diet

Overall, it's fantastic. Although I'm confident that there are many dietary approaches that work (after all, everyone is different), I'd strongly suggest giving the Paleo Diet a shot.

Love it.

Monday, 23 Apr 2012 - Issues

This Week on Straight to the Bar

I'm constantly amazed at just how much my training is influenced by the people on this site. Whether you're looking for a new piece of equipment, an unusual exercise variation or just an idea of how others approach things, you'll enjoy these :

Over to you. I'd love to hear what you think : leave your comments on the above articles, and share them with your friends/colleagues/clients and so on.

NB : If you'd like to submit your own piece for Straight to the Bar, here's how.




Video : The Four Levels of Climb Ups

Which level are you?




Gymchat 166 - How Do You...IV

One of the many fascinating aspects of strength-training is that everyone has a slightly different approach; based on their own goals, available equipment and information. Love it.
This week we'll be returning to our discussion on training approaches, focusing on the many aspects of fitness other than the lifting itself. What's your current diet like, and do you take any supplements? What sort of music do you listen to whilst training, or do you prefer to lift in silence? Other than getting a good nights' sleep, how do you recover after a heavy session?

However you train, we'd love to hear about it. Join us for part four of the incredible How Do You ... series. Fantastic.


Details -

Who : Strength-training fans
Topic : How Do You... IV
When : Wed Apr 25, 9pm EDT (here's how to find out when that is in your timezone)
How : Post a comment, question or reply
Link : https://plus.google.com/u/0/113406428532094481598/posts/GCuS5o3o8PM

If you've never been to one of these discussions before, here's how to join in the fun. Simple, quick to set up and free.

And to see when it's on in your timezone, head over to the calendar.

See you there.


Quick update on last week's gymchat : Thanks once again to everyone who took part in the discussion : Use What's Around You. Some superb ideas in there.

For those who missed out on the conversation, here's the transcript. Was a great one.


NB : if you'd like to add a fitness-related event (either a competition you're taking part in, or something you're helping to organise there), just login to the forums and add it to the calendar. Cheers.


The Hunt for Broken Links


Straight to the Bar has been around for more than 8 years now, and there are a lot of articles/videos/photos/reviews to say the least. Nearly 6,000 in fact (there's a full list here).

Unfortunately, this number also means there's inevitably a video that's no longer available, or a link to a site which has just moved. Whatever it is, I'm always looking to fix it as quickly as possible.


To help me find the problems : if you spot something that isn't quite working right - a video that's been removed, or a link that no longer works - let me know. Leave a comment, or send me a message on Google+, Twitter or Facebook (all of the details here). As a bonus, you'll receive a selection of strength-training goodness shortly afterward. Not to mention my eternal gratitude.

Thank-you.


Tip of the Week: Constantly Fine-Tune Things

Each week we publish a number of tips and techniques via twitter, Google+, the forums, the blog; and now the newsletter. Wherever you are, there's always a way to improve what you're doing.


I've received more emails over the years on the transition to biphasic sleeping than almost anything else I've ever written. I can't thank everyone enough for those, they really are appreciated. Thank you.

Most of them take the form of 'do you think this would work...' and the answer is usually to try it and see. I really haven't made any large structural changes to the original routine; however there has been a little fine-tuning. A snippet from the article Biphasic Sleep : 30 Day Summary explains the overall idea :

Nap in the Sun
Nap in the Sun.
When I started doing this, my idea was to have a 1.5 hour nap and a 3 hour main sleep period. This proved to be a little under what my body required, and I switched to a 3/4.5 hour split (3 hours by default, 4.5 on workout days). Once again this didn't feel like quite enough, and I changed to a regular 1.5 hour nap followed by a 4.5 hour sleep (every day). This feels right.

I say this to demonstrate that making small changes can be of benefit, and I'll continue to make them as required. As the volume of weight training increases (as it almost certainly will), as I age and as my life situation in general changes; the length of the main sleep period will change.

Good stuff.

Checking Out : Fixing Elbow Pain

This looks fantastic.

Having experienced my fair share of injuries over the years, I'm very keen to dive into this one to say the least. And as with everything that Jedd puts forward, it's an extremely comprehensive package.

If you've ever been told you have a condition like Tennis Elbow or Golfer's Elbow, you need Fixing Elbow Pain.


Convict Conditioning, Volume 2: The Ultimate Bodyweight Squat Course
Convict Conditioning, Volume 2.
Quick update on the superb Convict Conditioning II we mentioned recently. I'll post up a full review shortly, but suffice to say, it's a great read.

Love it.

Taking a Nap
Just Resting.
I've been fascinated by sleep for years. As a form of muscular recovery, a way to assist creativity, to help the healing of injuries and a whole lot more.

There are a number of articles on this site looking at the various aspects of sleep (both helping to improve it and explaining how everything works); I've listed a few favourites below.

Enjoy.


Want more? No problem. If you're looking to improve your own sleep (and you really can - I was an insomniac for a long time, and now enjoy 6-8 hours a night), consider the Better Sleep Nightly newsletter. Absolutely free.

NB : if you're looking for something specific, just take the search box (top of each page) for a run or click the tag 'sleep' on any of the above articles.

And of course, you can always contact me directly. Details here.

Sydney, Australia - Scott Andrew Bird

I grew up in Sydney, and - after several years of travelling - find myself living here once again. It really is a beautiful place.

If you've never had the fortune to visit this wonderful city, here are a few things which will give you a glimpse into its charms :

Harbour

If you've never lived by the water, take it from me - a harbour can be a beautiful place. Sydney Harbour (or more formally - part of Port Jackson) is certainly no exception. It really is an amazing area.

No matter which form of transportation you favour, there are ways to get a glimpse of just some of what the harbour has to offer. Trains, buses, cars and bikes cross the harbour regularly (making journeys to work that much more interesting); ferries, yachts and water taxis take full advantage of the wet stuff; pedestrians can enjoy a quiet stroll or a lunchtime run by the water's edge through the magnificent Royal Botanic Gardens.

Public Transport

As noted above, trains, buses, ferries and water taxis all operate around the harbour. Fortunately the trains and buses also cover the rest of the city; and the 2000 Olympic Games only added to their technology and efficiency.

This really is a good way to get around town.

Also available - at least in the centre of the city - is the Monorail, a privately-run rail service which operates on a loop from the heart of town to Darling Harbour.

Pedestrian areas

When it comes to cities that encourage exploration on foot, Sydney is definitely on the shortlist. In fact, unlike many cities, it is the pedestrian who is considered before the motorist.

This is evident when looking at areas such as the Pitt St Mall (formerly a main road which was closed to vehicular traffic a number of years ago), Opera Quays (the shopping precinct beside the Sydney Opera House) and the foreshore near The Rocks. One of the oldest and grandest areas of town.

Architecture

Looking around at the diversity of buildings, it's astonishing to think that the city is only a little more than 200 years old. A good way to explore some of this variety - on foot, bicycle or car - is to journey along Macquarie St; beginning at Hyde Park.

Here you'll see buildings constructed during the time of Lachlan Macquarie (who governed Sydney 1810 - 1821), a range of 19th century churches and synagogues, magnificent works by Harry Seidler, and of course, Jørn Utzon's magnificent Sydney Opera House.

It's a magnificent street.

Art galleries and museums


Wherever I travel, I also try to take a look at the local art galleries and museums. In Sydney they're not exactly difficult to find - in fact you may find it tricky to visit all of them in a reasonable timeframe.

Although I enjoy all of them at different times, here are a few favourites which are well worth a visit :

State Library of NSW
Art Gallery of NSW
Museum of Contemporary Art
Powerhouse Museum
Maritime Museum

And believe me, this is a short list. There is plenty to see.

Festivals and entertainment

If you're a hedonist at heart, the Festival of Sydney - held in January each year - is definitely one to watch. Of course, there are various festivals and forms of entertainment throughout the year, including :

Performances at the Opera House
Rock and Pop shows at the Sydney Entertainment Centre
A fantastic array of pub gigs
Festivals in Tumbalong Park (Darling Harbour)
Australia Day events (such as the annual Ferry Boat Race)

Bridge

I've always been fascinated by bridges - particularly the Sydney Harbour Bridge. To discover a little of the history of this icon, visit the SHB Museum in one of the bridge's eastern pylons. As part of the museum you'll be able to climb to the top of the pylon (warning : there are a lot of stairs involved) and see a magnificent 360 view of the city.

If the walk up the stairs there was nothing more than a brisk stroll, consider climbing the bridge itself. Regular tours are held by Bridgeclimb, and it's an experience you'll never forget. Incredible.

And if you're planning to travel here, these will certainly come in handy :

Currency

Australian currency uses dollars and cents (1 dollar = 100 cents) as per a number of other countries. However, there are a few things to be aware of :

  • The lowest value coin in use is the 5c piece (the 1c and 2c coins are no longer in circulation). The other coins are the 10c, 20c, 50c, $1 and $2.
  • As with the coins, the lowest value notes are no longer used (there were formerly $1 and $2 notes in circulation). The notes now available are the $5, $10, $20, $50 and $100.

  • These notes and coins all have different sizes and markings. This is both to increase security and to assist the visually impaired.

At the time of writing, the Australian dollar was similar in value to its US counterpart. To check the current exchange rates, take a look at "XE":http://www.xe.com/ucc/.

Timezone

For much of the year, Sydney is 10 hours in front of GMT (Greenich Mean Time). This puts it about 10 hours in front of London, or 15 hours in front of New York.

During DST (Daylight Savings Time), this is moved to GMT + 11hrs.

Rainfall

Although it doesn't rain that often here, it's usually fairly heavy when it does so. Sydney's average annual rainfall is around 1,175mm; with around a third of that falling between Dec-July. The chart here will give you an idea.

Final thoughts

Overall, I love it here. If you're visiting, let me know. It's a beautiful city.

Environment - Scott Andrew Bird

A large part of my writing addresses environmental issues, and I've listed the primary articles below. As you'll quickly discover, these generally look at the many lifestyle changes associated with energy conservation, water management and waste reduction.

Energy Conservation

Water Management

Waste Reduction

Fitness and Health - Scott Andrew Bird

The bulk of my writing looks at fitness and health, primarily via my strength-training site "Straight to the Bar":http://www.straighttothebar.com/. In addition I've written several articles for other sites, a few of which are listed below :

Profiles - Scott Andrew Bird

Writing - Scott Andrew Bird

I write regularly for a number of sites; on a variety of cooking, environmental and strength-training topics. Here's just a sample :

Blogs

I write for a number of blogs on a regular basis (primarily on environmental and fitness topics), as well as providing ad-hoc articles to many others. A few of my favourite pieces are :

In addition to these, I'm the editor of (and regular contributor to) :

and many forums, boards and social networks.

eBooks

I've written several ebooks, most of them elaborating topics which are mentioned on Straight to the Bar. These include :

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