ironstrongkettlebell

Barcelona making quite an impression on me, I'm definitely falling in love with this city. It's fast paced just like I like em.

Lumber-Jacked ?!!
Yesterday as I was busy in my day job, and away from any training. We discussed the benefits of wood chopping. It’s an astoundingly effective combination of strength, speed, cardio, agility, and flexibility that can benefit almost any athlete.
Lots of boxers East and West. Modern and historic, used this to increase power. Chopping wood engages virtually the entire core, including lower and upper back, shoulders, arms, abs, chest, legs and butt.
Interesting enough a one study, found that one hour of tree chopping resulted in a 48 per cent increase in salivary testosterone levels in all men

😮🪵⛏️ After I found that out, I couldn't resist myself, from chopping some wood on work site. As you can tell by my second picture 😆

Generally potatoes are villainized by a lot of diet followers. As a matter of fact potatoes aren't as bad as they make you believe, albeit the method they get cooked using, is the determining factor if they are weight gainers. If we avoid frying them in oils, they can make a decent carbohydrate.
Potatoes are a good source of fiber, which can help you lose weight by keeping you full longer. Fiber can help prevent heart disease by keeping cholesterol and blood sugar levels in check. Potatoes are also full of antioxidants that work to prevent diseases and vitamins that help your body function properly.They offer nutrient-dense carbs and potassium that can power athletic performance.

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Today as I was buying steaks for a special dinner, that I plan to cook for my wife. I ran into some beautiful Wagyu beef. I thought to myself, I wonder how this type of steak compares to a more traditional steak cut.

Wagyu beef is extremely rich in monounsaturated fatty acids and contains all of the essential amino acids, including omega-3 and omega-6 fatty acids. Essential fatty acids such as these are believed to lower risk of cardiovascular disease, cancer, Alzheimer's and other conditions. The richly marbled beef also contains more conjugated linoleic acid (CLA), which is believed to have health benefits such as lowered risk of disease and diabetes.

Good fat aside, Wagyu also provides plenty of protein and other valuable nutrients. The body relies on proteins and irons to transport oxygen throughout the body and to help maintain weight and energy. Bear in mind that while Wagyu may be a healthier alternative to regular domestic beef, it should still be consumed in moderation as with any food.

Ever since I heard this old Chinese proverb, I lived by it.
Saturday Morning Motivation.

Here is my one month progress. I'm pretty happy with it. I lost about 7.5 lbs. I did it without cutting too many calories, and kept my nutrition pretty loaded with micronutrients. Believe it or not, I'm doing 3000 calories a day, and am losing weight fairly fast too. On a calorie calculator it says my maintenance is 4000k, I did my own log with weighing my food, and its came to 3700-3800 maintenance. Although, it dropped in the last two years. Most likely because I'm getting older. Nonetheless everyone seems shocked when I tell them about my maintenance. But here is the thing, I'm a naturally bigger guy 6'2 and 250lbs, and I'm very very active. My wife hates my buzzing around all day. I also work with granite, and marble, which is a rock that can weigh upwards of 800 lbs and more per piece. I feel healthy, and good tho. I can cut more, and have nice abs, like I did before, but my performance truly suffered. Actually I was winded after a flight of stairs, and my strength was down maybe to 60-70 percent then what it is at this body composition. So I'm not sure if it's a trade-off I would like or not yet. Seems quite vain almost. But I'll see how I feel in the summer. We'll see my progress next month. Wish me Luck 💪

Meal 1 of my weight cut. I ear almost daily during this time. 2 Hard-boiled eggs, and 120 calories worth of hummus. 290 calories per this meal. But it hits all my macro and micronutrienr goals. By the way I'm .9 of a lbs shy of my first weight goal. So it works. 💪🥚

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What is Folate or Folic acid? Are they same thing? Which one is better? First they are the same and not. The terms “folic acid” and “folate” often are used interchangeably. However, folate is a general term used to describe the many different forms of vitamin B9. Folic acid, among a few others that are naturally occurring, unlike folic acid.
I always say go for the natural if you can. Unless certain diet restrictions make you need supplementation. The function of folates are that it helps the body make healthy new red blood cells, for example. Red blood cells carry oxygen throughout the body. If the body does not make enough of these, a person can develop anemia, leading to fatigue, weakness, and a pale complexion.
Folate is also important for the synthesis and repair of DNA and other genetic material, and it is necessary for cells to divide.
It is especially important to get enough folate during pregnancy. Folate deficiency during pregnancy can lead to neural tube irregularities, such as spina bifida and anencephaly.

Is Milk good for you or bad for you? Sometimes we are not presented with actual facts, but emotionally charged, biased information. But I will dissect this today, in depth. Starting with, not all milk or human consumers are created equal. Some people have lactose intolerance, allergies etc. North European have only 5 percent of LT( lactose intolerance). While some places regions in Africa, have a 100 percent LT. This is evolution and who farmed what, and how our digestive systems evolved over the years. Then we have different standards on processing commercial use sale milk from country to country. In a lot of European countries you don't need to pasteurize milk, as some people like to make they're own cheeses and etc. Different percentages of fats also are available commercially.
The first picture I posted, is the actual nutritional profile of milk. It's that, doesn't matter how you feel, but that's what's in it. If digestible or not is another question. A nutritional powerhouse. Second picture is from an anti milk campaign. There is unfortunately complete blatant lies on this picture, that I can confirm without even needing my Nutrition Certificate. I have posted a third picture produced by me, with the actual caloric, cholesterol, and fat content per type of milk. Antibiotics and hormones are unfortunately true in North American standards.The pus cells is an exaggeration. There is less then a single drop of pus, if any in a glass of milk. This is just simple biology, that's there will be millions of cells. It's an intimidation tactic and deceptive use of wording to the layperson. Now I'm going to say this, if you have no lactose intolerance or allergies then milk is good for you, even better then most milk alternatives. If you are lactose intolerant then definitely, don't drink it, you can can fortified milk alternative products trying to imitate the nutritional profile. Now if you have moral issues about drinking another mammals milk, that's up to you. But it still won't change the nutrition of milk. The only thing that can milks nutritional profile is the milk producing bovines diet, not your personal feelings.

I just had a debate with someone about this yesterday. My opposition theory was that a gram of fat has about 9 calories, while a gram of carbohydrate or protein has about 4 calories. In other words, you could eat twice as much carbohydrates or proteins as fat for the same amount of calories. My argument is while the body can store both carbohydrates and fat, when it comes to converting these nutrients into energy, carbohydrates are by far the fastest and most efficient form, which is why they’re great for fueling athletic performance. Fat, on the other hand, is a slower-burning fuel. As duration increases and/or intensity decreases, the utilization of fat as an energy source increases at the cost of speed and intensity. I would also like to add,
How well your body can use fat during exercise depends on how athletically conditioned you are. Which do you guys use a fuel source? Fats or carbs? And what types of carbs or fats? And also what are you fueling for? I would love to hear your inputs to examine this closer.

Onion and Garlic to fight viruses? Many different cultures around the world, before conventional medicine was prevalent, believed most the Allium vegetables to have some healing properties.
As a matter of fact modern medicine has been reviewing the science behind it. But how? Onion and garlic are natural sources which are known to possess antiviral properties. It is well known that onion and garlic are rich source of organosulfur compounds. Organosulfur compounds like quercetin and allicin are associated with inhibition of viral infection. These chemicals can hinder virus attachment to host cell, alter transcription and translation of viral genome in host cell and also affect viral assembly. Quercetin can affect entry and attachment of Enterovirus and Influenza virus on host cell. This compound also has ability to inhibit RNA polymerase which is necessary for viral replication. Quercetin also inhibit process by which virus alter signalling pathway in host cell. Organosulfur compounds like allicin, diallyl trisulfide and ajoene are main chemicals which impart antiviral property to garlic. It is known that allicin can pass through phospholipid membrane of cell and can further contribute in inhibiting viral multiplication.

Throw Back Historic Post
Arthur Saxon "The Iron-Master", was a German strongman and circus performer from the late 19th century into the early 20th century.
In the early years, Arthur Saxon trained using predominately one-handed lifts. He did not use a barbell and instead employed dumbbells, kettlebells and ringbells. His favourite lift, and the one that he would later become famous for, was the bent press. He was said to be a rival of Eugen Sandow, a catalyst and originator of modern Bodybuilding.

Often ignored because the back isn't as visible, like the pecs or biceps.
Having a strong back helps improve your quality of life. A strong back allows you to perform daily tasks with relative ease and is protective against injury. Your back muscles play an essential role in helping you move, stand up straight and breathe. They also stabilize your spine and torso. Because these muscles work so hard and have many important jobs, back muscle injuries are very common. What's your favorite back development exercise?

TRAIN OR TREAT !!!
Happy Halloween everyone. I have included a little workout as a treat, to my followers. Help burn of the candy, that was meant for the kids in the first place. 🤣🎃 With good fitness and nutrition regiments, you don't need Halloween to dress up as Beasts, Monsters,or Goddesses. Because with a good program you can turn into those things not just Halloween, but every other day of the week. Ever since I started a consistent program, my confidence has been godly, which is saying alot, because I started as a very insecure person. When you feel like quitting, remember why you started.

"A man without a
vision for his future,
always returns to his past."

You may have heard that stepping into a hot sauna after a session at the gym can be relaxing and detoxifying for your body. For hundreds of years, Scandinavians have been using saunas for their alleged benefits of cleansing, relaxation, and weight loss. Not only Scandinavians, but also many other cultures like Turkish, Romans among many others, have utilized the sauna. When you enter a sauna, your skin temperature rises, your pulse rate soars, and your blood vessels become more dilated. This happens as your heart begins to pump more blood. Of course, you also begin to sweat. There are a few benefits to this experience. Since the blood vessels relax and dilate in a sauna, blood flow increases and the experience can help reduce tension in the joints and relieve sore muscles.

I recently found a very good protein pancake, at the grocery store. Nutrition wise it's a power house.

Flourish Buttermilk Protein Pancake Mix is an elevated version on a timeless classic. Fortified with Flax Seed and Whey Protein, this flavor tastes as good as it is for you, and it's pretty good for you! Buttermilk is packed with 23g protein, 7g fibre & no added sugar! Added with a whole sliced banana, and I'm off to the gym with all my energy requirements.

Benefits of Coffee

When people think of coffee, they usually think of its ability to provide an energy boost. However, according to some research, it can also offer some other important health benefits, such as a lower risk of liver cancer, type 2 diabetes, and heart failure.

Coffee contains a number of useful nutrients, including riboflavin (vitamin B-2), niacin (vitamin B-3), magnesium, potassium, and various phenolic compounds, or antioxidants. Some experts suggest that these and other ingredients in coffee can benefit the human body in various ways.
Are you a coffee drinker? How do you like your coffee? Usually I prefer an espresso macchiato, mmmm frothy foam.

One of the first lessons of self defense is how to make a proper fist. Here you see my young pupil holding a fist incorrectly (You can break your own thumb punching like this), then adjusted to a proper fist. Look at how proud little Mia is with her "Uncle Bob", just aiming her new found weapon at new potential targets. Have you ever been in a situation where you needed to throw fists at someone? I don't generally condone violence, unfortunately sometimes peace is purchased with violence.
Credits to

Did you know the average North American eats only one to two servings of vegetables per day. To maintain proper health, men should eat up to nine servings per day, while women are encouraged to have at least seven daily servings. And it’s the veggie’s unique phytochemicals that promote our good health. Eating fresh fruits and vegetables every day is one of the most important things you can do for your health. Research continues to show that many essential nutrients in fresh produce may protect you from cancer, high blood pressure, heart disease and Type 2 diabetes, and they also give you more energy, help reduce weight gain and may even reduce the effects of aging. As a matter of fact when I go grocery shopping 3/4 of my shop usually comes from the produce section. If you know me well enough, you also know that I will always include fruit or vegetables in all my meals. It doesn't matter if it's breakfast, lunch or dinner time. If it doesn't have produce in it, it's probably not mine. I have included a cheat sheet for my friends one of all the seasonal produce and one is just for this month of October. What are some.of your favorite furits or veggies for this season?! Mine is pears !!!

Red meat is it healthy or unhealthy?

The Good

Red meat is high in iron, something many teenage girls and women in their childbearing years are lacking. The heme iron in red meat is easily absorbed by the body. Red meat also supplies vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy, and zinc, which keeps the immune system working properly. Red meat provides protein, which helps build bones and muscles.
Calorie for calorie, beef is one of the most nutrient-rich foods.

The Bad

Saturated fat, which has been linked to cancers of the colon and breast as well as to heart disease. Carcinogens are also formed when meat is cooked.
Heme iron, the type of iron found in meat, that may produce compounds that can damage cells, leading to cancer. So eating too much red meat could be bad for your health. Research has shown that regularly eating red meat and processed meat can raise the risk of type 2 diabetes, coronary heart disease, stroke and certain cancers, especially colorectal cancer.

The Verdict
So there are very clear and real dangers, with oversumption of red meats. As a matter of fact, my own father had colon cancer. He ate a steak daily almost. After his treatment he wasn't allowed red meat for 2 years. He also drinks lots of alcohol, so I'm sure that didn't help the colon.
But with an unprecedented amount of iron and B12 it also might be counterproductive to completely omit it, from the diet. Try to eat the beef with the leanest cuts, and have 1-2 servings per week. I actually keep it down to only once a week in the colder seasons. And once a month in the hotter seasons. Just all everything else in life, moderation and balance is key.

HIIT vs LISS for Fat Loss

While it’s true that HIIT burns more calories than LISS, it’s important to know where those calories come from. Specifically, if you’re burning carbs or fat. You see, higher intensity exercise burns more calories from carbs. While lower intensity exercise burns more calories from fat.

On the other hand some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours after exercise. Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time. These benefits include lower body fat, heart rate and blood pressure.

Now this is why this a common debate among trainer and weight loss experts. I like to mix it up to be honest, its good for variety and keeps me in tip top fitness shape, no matter the intensity or duration.
Are you team HIIT or team LISS ?

I remember in the summer, sometimes I would get stuck on at a body weight or body fat percentage. Even with my cardio and weights, I incorporated LISS to get past these sticking points. LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for longer periods, typically 45 to 60 minutes. I would just ride my bike for longer periods without too much elevation, very leisurely. For beginners I think this should be the ultimate starting point. As it's easier on your joints and body in general before your system gets adapted. Swimming I especially like , when my joints need a break from all the high impact stuff that I do. Tomorrow I'm going to compare and differentiate LISS vs HIIT. What are your preferred methods of LISS?

High-intensity interval training (HIIT) is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. The method is not just restricted to cardio and frequently includes weights for the short periods as well. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes as it uses the anaerobic energy systems which are typically used for short, sharp bursts. The times vary, based on a participant's current fitness level. Furthermore, traditional HIIT was designed to be no longer than 20 seconds on with no more than 10 seconds off. This would bring in the anaerobic energy system. The intensity of HIIT also depends on the duration of the session.

The benefits of HIIT include burning calories, losing weight, and building muscle. HIIT can also help you lower blood pressure and blood sugar, while improving oxygen and blood flow.
I have also left a sample of a very short simple HIIT workout on my third picture in the post. Give it a try, no equipment needed.

400 Calories
Here is a nutritional analysis of my breakfast from this morning.

Sourdough bread 1 slice
Black Forest Ham 2 slices
Egg 1
Mushrooms .5cup
Tomato half sliced
Olive Oil 1 tablespoon
Baby Spinach Leaves 1 cup

Not only does this breakfast taste good and doesn't feel like dieting, it scores relatively good on macros. It especially scores good on the micronutrients value. Thanks Baby Spinach.

Hot Yoga Benefits

Yesterday I did something different, then usually. But still health conscious, and self improvement nonetheless. Infrared heat penetrates your body, improving your circulation, enhancing oxygenation and relaxing your muscles. This has proven beneficial for yoga enthusiasts who rely on their discipline to help alleviate the symptoms of chronic pain conditions, such as osteoarthritis, rheumatoid arthritis, and fibromyalgia.

One thing I noticed is that I was the only man, at class. Which brings me to the topic, that the male body can also benefit plenty from getting all downward dog on a yoga mat. A little asana can help improve your flexibility, mental focus, and energy while eliminating toxins and decreasing stress.

I always had a hard time to relax, once I finally settled myself in class, and felt centered. I became very connected mind to body. And I praised myself inside, for taking care of my body. I felt a certain gratitude towards myself. It was enlightening and refreshing from the constant self criticism, I usually give myself. I also was impressed with my abilities and flexibility, for someone my size. Just ask my wife how good my lizard pose was .🦎😎 I can thank mom and dad for that one, tho. Those Karate and other Martial Art classes that you paid for when I was a youth, are still paying off dividends.

Namaste