December 2019 // Archive

Date based archive
31 Dec


Overall, your immune system works well to defend your body against microorganisms that can increase your risk of diseases. However, sometimes the defense wall isn’t strong enough. As you age, it’s important to take precautionary measures to build a strong, healthy immune system to lessen your chance of developing harmful diseases and illnesses.

To function well, your immune system needs quality love and care. By choosing to restore your health and follow The Hallelujah Diet – a program that follows specific dietary suggestions to help you rebuild your immune system – you can cleanse your body of the toxins that often weaken your cells and make you sick. By following this diet and rearranging your everyday habits, you can restore your self-healing mechanism, so innate self-healing can be carried out the way our Lord intended.

Consider these lifestyle tips to rebuild your immune system and restore your health:

Follow a Well-balanced Diet
By eating plenty of fruits, vegetables, nuts, seeds and whole grains, your body will be fueled with the nutrients it needs to build a strong immune system. These health foods are chock-full of antioxidants, probiotics, and infection-fighting properties that help your immune system absorb vitamins and nutrients to fight illness. Eating a diet with high fat content can do the complete opposite, weakening the immune system to the point of completely shutting it down.

Exercise Regularly
Once you’ve established healthy eating habits, consider how often you exercise. According to a study conducted by Appalachian State University, those who spent five or more days a week performing aerobic exercise spent 43 percent less days experiencing upper-respiratory infections, thus proving physical activity can indeed boost the immune system. Consider setting aside 30 to 60 minutes a day for exercise.

Wash Your Hands Often
Keeping your hands clean might be a task you’re overlooking. It’s actually one of the most crucial steps in protecting your immune system from cold and flu viruses. It’s suggested to clean and dry your hands often throughout the day, especially after handling food and using the restroom. Don’t forget to replace damp towels with dry ones frequently, as they are a place where bacteria tend to thrive.

Follow a Regular Sleep Schedule
You know that getting a good night’s sleep is crucial for feeling refreshed, but did you know that it plays a large role in keeping your immune system healthy? According to a study conducted by Carnegie Mellon University, people who slept less than seven hours each night were three times more likely to catch a cold than those who slept eight hours or more. Consider your current sleeping schedule. Are you getting enough rest at night to feel well when you wake up in the morning?

Consider a Supplemental Program
The Hallelujah Diet encourages you to eat a variety of fruits, vegetables, nuts, seeds and whole grains to boost your immunity, but we also offer a number of supplements that can aid the immune-boosting process. Hallelujah Diet Liposomal Vitamin C, Hallelujah Diet Nascent Iodine, Silver Biotics and Selenium/Glutathione Promoter are four supplements offered that support a healthy immune system to fight viruses as severe as the Ebola virus and as simple as the common cold.

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31 Dec

Though quite common, head injuries – especially among athletes – have lasting side effects that could interfere with daily life for years to follow. Until recently, researchers had used only male mice to study the impact of concussions. While scientists had established the outcome of head injuries among men, there had been little comparison with their female counterparts, explained National Public Radio. Investigations comparing the female and male response to brain injuries began last year and the results have been quite telling.

Females Are More Affected by Concussions Than Males
In June 2017, Mark Burns of Georgetown University published a study highlighting the difference in the inflammatory response to severe brain injuries between male and female mice, reported NPR. Traumatic head injuries caused an immediate response from the immune system among male mice. The immune reaction among the female mice on the other hand took as long as one week, Burns told NPR.

Scientists have yet to pinpoint exactly why there is a difference in response. Some hypothesize that a lack of neck muscle in females translates to being hit harder and more forcefully. Others have pointed to a difference in hormones that affect the brain response. Dr. Charles Bernick, a scientist who leads a study of female fighters, believes there will not be a definitive answer for some years still.

“Women may be more likely to suffer concussion. Their symptoms may linger longer,” he told NPR. “The question is: Is that because women are just more likely to report injuries, or is there a biological higher vulnerability.”

Studies show that females are more prone to severe concussions when compared to men.Studies show that females are more prone to severe concussions when compared to men.Studies show that females are more prone to severe concussions when compared to men.

Is The Answer in Nerve Fibers?
While the disparity among male and female concussions is still up for debate, one study has concluded that a difference in nerve fibers may hold the answer, according to Science Daily. Neuroscientists from University of Pennsylvania School of Medicine used both rat and human neuronal cells to study symptoms related to head injuries. In a study published in the journal Experimental Neurology, the researchers found that nerve fibers in the brains of females are smaller and more breakable than those in the brains of their male counterparts. 

It was concluded that even when suffering a hit of the same impact, the nerve fibers – also known as axons – of females were more susceptible to breaking when compared to those of males. The scientists think that it is this breaking of nerve fibers that is responsible for the symptoms associated with concussions such as dizzy spells and loss of consciousness. It was found that 24 hours after the head injury, there was a great loss of calcium and more swelling in the axons of females than males, reported Science Daily.

“The paper shows us that there is a fundamental, anatomical difference between male and female axons,” said lead researcher Dr. Douglas Smith. “In the male axon, there are a great number of microtubules, which make the entire structure stronger, whereas in female axons, it’s more of a leaner type of architecture, so it’s not as strong. You can imagine that if something goes wrong with that transport system, the cargos get dumped out and start to pile up and that will create a huge problem.”

With findings that indicate more frequent and severe concussions among female athletes, prevention methods are more important than ever, especially among young athletes.

Youth Sports and Concussions
For many parents, weighing the pros and cons of putting their children into contact sports often comes down to the risk of concussion. Sports-induced concussions among youth occur every three minutes in the U.S., according to the National Safety Council. Between 2011 and 2012, 12 percent of all emergency room visits among athletes between the ages of 6 and 9 were due to a concussion. Over that year studied, concussions stemmed from 14 different sports.

“Concussions among child athletes occur every 3 minutes in the U.S.”

Children participating in sports including football, hockey and soccer are especially vulnerable to these head injuries. Though the majority of these injuries do not result in a loss of consciousness, as the NSC reported, they are still cause for concern. Reporting on data from Protect the Brain, the NSC reported that those who suffer one concussion are four to six times more likely to sustain a second concussion.

While many young athletes will bounce back after a few weeks of rest, some who endure concussions experience symptoms and side effects for months and even years afterward. The long-term effects of sports-related concussions have been the center of debate for some time now but what is clear is that these head injuries can have a lasting impacting on the brain, noted the NSC.

Reducing Concussion Risk
Today, a number of groups and organizations have come together to reduce the risk of head injury in youth sports. As the U.S. Centers for Disease Control and Prevention advised, creating a safe environment for children to participate in sports is the top priority for concussion prevention. Enforcing fair play and forbidding illegal contact, unsafe checks or hits, unnecessary contact and other dangerous actions is extremely important. This goes for all adults, coaches and players as well.

Creating a safe playing environment is crucial for reducing risk of concussions among young athletes.

If an athlete is hit too hard, it is important for leaders to foster an environment where young kids feel comfortable reporting injuries and symptoms. As the CDC explained, young athletes may not always report head injuries for fear of having to sit out for a game, looking weak or losing their starting position. As such, it is crucial to have open conversations about the importance of recognizing concussions and treating them properly.

Moreover, all those involved in sports must know the symptoms of a concussion. While headache is the No. 1 symptom, other signs include confusion, dizziness, nausea, trouble concentrating and bothered by light, noted the CDC.

All athletes must be cleared by a health care provider before stepping back on the field.

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31 Dec

At Hallelujah Diet, we believe that food is medicine. In fact, food is the most simple and effective form of drugs or prescriptions there is. When consuming the right nutrients, the natural, plant-based foods of the earth, the natural healing capabilities in our bodies kick into gear. Foods high in phytochemicals, natural compounds found in a variety of fruits and vegetables, can even have the power to fight cancer and disease.

One of these phytochemicals, or phytonutrients, is known as Salvestrol. 

The Power of Salvestrol
According to the Natural News Blog, the discovery of this phytonutrient was first made inadvertently when scientists were attempting to find how medical drugs could fight cancer cells while still keeping normal cells healthy. Gerry Potter, Professor of Medical Chemistry at De Montfort University in the United Kingdom, and Dan Burke, Professor Emeritus at North Carolina State University, discovered the phytonutrient Salvestrol in plants nearly two decades ago. Potter and Burke then found that this natural substance could do exactly what they were hoping the drugs would do to cancer cells, but without the risks or potential reactions.

The published paper "Nutrition and Cancer: Salvestrol Case Studies" by Potter and Burke, as well as Brian Schaefer D.Phil. and Hoon Tan Ph.D., explained what sets Salvestrol apart from other phytonutrients: its direct relationship with cancer cells. Unlike other compounds, Salvestrol has a connection with CYP1B1, the enzyme found within cancer cells known for its tumor properties. When in its original form in plants, this substance fights back against "invaders" such as pesticides or fungi.

Food is the best form of medicine.

Though somewhat different, the reaction in humans is still a form of defense. As the study authors explained, Salvestrols consumed from dietary plants help the body to fight and kill cells that are cancerous. By becoming metabolized by CYP1B1, Salvestrol effectively kills all cancer cells while keeping healthy cells intact. 

The case studies of melanoma, bladder cancer, prostate cancer, lung cancer and breast cancer used Salvestrol supplementation as well as incorporated diet changes. The authors concluded that Salvestrol, along with the CYP1B1, create a "food based rescue mechanism." Reporting that nutrition can greatly impact the outcomes for these patients, authors advised the use of Salvestrol alongside other strategies. In addition to its cancer-fighting properties, Salvestrol is also antimicrobial and an antioxidant. Like many phytonutrients, salvestrol likely works best in synergy with other nutrients found in abundance in a whole-foods plant-based diet.

How to Incorporate Salvestrol Into Your Diet
Today, it is harder for the body to get the necessary amount of Salvestrol needed to fight back against cancer. As the study authors explained, the evolution of processed foods has resulted in very low levels of natural phytonutrients, including Salvestrol. In fact, they pointed to this as the potential cause of rising cancer rates.

"Furthermore, modern agricultural methods have significantly depleted the Salvestrol levels in our foods making it more and more difficult for us to benefit from this natural anticancer mechanism through diet alone," wrote the authors.

"Salvestrol levels were found to be 30% higher in organic produce."

This would explain why organic produce has been shown to contain 30 percent more Salvestrol than non-organic fruits and vegetables, according to the Underground Health Reporter. The agricultural and horticultural practices of today continue to strip the important phytonutrients from these fruits, vegetables and other natural foods. As such, choosing natural, whole and unprocessed foods is the best way to gain optimal benefits.

Fruit sources high in this phytonutrient are grapes, strawberries, oranges, blueberries, black currants, tangerines, apples and cranberries. Vegetables include cauliflower, broccoli, bell peppers, cabbage, Brussels sprouts, olives and avocados. You can even get Salvestrols through a number of herbs including sage, rosemary, mint, parsley, basil and thyme, to name a few. For those who are battling cancer, supplementing with Salvestrol may be another option. As the Natural News blog explained, doing so can help to reinstate that naturally occurring barrier – knocked down by modern toxins – against cancer.

Why Plant-Based Diets Work to Fight Cancer
The true power of Salvestrol goes back to the original Genesis 1:29 diet. When we consume the plants of the earth as God intended, we are nourishing our bodies with the richest form of medicine, the most natural and nutritional substances there are. All of the phytonutrients consumed from primarily raw, plant-based foods join forces to fight back together in synergy against foreign invaders like sickness, infection and cancer. Unfortunately, over the years it has been the SAD that has gotten in the way and reduced these naturally occurring, powerful compounds from reaching the bodies of so many Americans.

While there is no singular answer to warding off disease, saying no to overly processed and packaged foods is an excellent place to start. From there, following a primarily raw, plant-based diet, exercising regularly, drinking lots of water and taking care of oneself is following the path to optimal health. So while Salvestrols can help to fight back against cancer, it is important to keep in mind all of the things attributed to a healthy lifestyle.

The post What is Salvestrol? appeared first on Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet.

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30 Dec

December 30, 2019


  • Come meet Rip at Starting Strength Denver’s grand opening on January 11th at noon: Sign up now
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  • Ray Gillenwater discusses gym business fundamentals, underlying principles that make or break entrepreneurship over time.
  • Wittgenstein’s Programming Lecture – Noah Milstein challenges you to think about programming that follows your linear progression from a different direction.
  • From the Archives: In Why You Should Not Be Running, Mark Rippetoe explains why strength training, not endurance exercise, should be the basis of a fitness program.
Training Log

In the Trenches

mark mcfarland teaches the press starting strength austinmark mcfarland teaches the press starting strength austin
Starting Strength Austin Coach Mark McFarland teaches the press to Katie during her first week of training. [photo courtesy of Nick Delgadillo]
cathy delgadillo earns blue belt brazilian jiu jitsucathy delgadillo earns blue belt brazilian jiu jitsu
WFAC member Cathy Delgadillo gets her blue belt in Brazilian Jiu Jitsu at Red River BJJ in Wichita Falls. [photo courtesy of Nick Delgadillo]

Best of the Week

Hidden Gains?

I am 33 years old, 6 ft tall, 200 lbs. I was an athlete all my life and started lifting at a very young age. However, I did not start lifting properly and using all the barbell movements until I was in high school. I ended up being strong for my age and excelled at sports mostly because I was stronger than almost everyone in my high school, even as a freshman. In high school I was around 205lbs. After High school, I stopped playing sports and stopped lifting weights. By 25 I was a very fat 265 lbs and started to develop a plethora of health problems. I decided enough was enough and started lifting again on my 30th birthday. However, I avoid the barbell movements mostly because of nagging injuries and a hurt ego. For the past three years I have mostly used plate loaded machines, pulleys, and dumbbells. I have done push, pull, legs 3-5 days a week religiously for three years. I use compound movements and progressive overload but 3-4 sets of 8-10 reps using higher volume “power building” style. I have done 3 bulk and cuts. My question is, could someone like me benefit from switching over to Starting Strength? Are there hidden gains in Starting Strength that I would not achieve otherwise? Or would I get just as strong eventually, even if it’s not optimal? I can’t tell you my barbell lifts because I don’t know them, but to give you an idea of my strength level, for seated dumbbell shoulder press I did 3 sets of 8 with 80 lb dumbbells this week.

Mark Rippetoe

Yes. Do the program.


These gains are not hidden and if you haven’t done SSNLP then you likely haven’t come close to your strength potential.

Lifelong athlete here. 195 lb functional fitness soyboy before SS, 235 lb grown ass man 2 years after SS. Still have abs, so I probably don’t eat enough to become an actual badass, but there you have it.


Gaining weight is not a problem for me. If I didn’t constantly watch what I eat I would be 300lbs by this time next year lol. I will give it a shot. I’m just curious on how I’m going to be able to add 5 lbs to the bar every workout when I have already been training for 3 years, plus the time when I was younger. I am guessing my bench would be close to 300 right now. I guess there is only one way to know for sure. I will give it try hopefully my back holds up.

Mark Rippetoe

What is your squat/deadlift now?


Haha good point! I have no idea. I haven’t tried in years. It would take some time just to learn to low bar squat and even deadlift again with proper form. I do have SI joint, hip, and back issues that bother me daily. When I was fat and out of shape there were days I couldn’t stand up. Even now leg pressing makes me hurt for days after but nowhere near like it use to. Makes me nervous but I think it’s time to give it a shot.


I had a bad back before I started. Even after surgery, I kept tweaking it for years. Now it feels stronger than ever and I don’t worry about it.

Doing this shit with excellent technique teaches you how to fix your back.

Start light with perfect technique and do the NLP. It will get heavy fast – don’t jump ahead. Just do the program.

Geoff Bischoff


After 10 years of silly nonsense in the gym (dumbbells, plate-load machines), I was stronger than the average silly-nonsense-doer. I didn’t know what SS might be able to do for me, either, and was somewhat the skeptic, figuring there was no way I was a “novice.” Turns out, I was definitely a novice.

Some of my introductory numbers are in an article I wrote for this website around this time last year, but the short version is, 1RMs went from (pre-SS to post-LP and Texas Method work up until now): Squat 350->440, Bench 265->350, Deadlift 395->495, Press ??->230. Sets of 5 are at 405/317.5/460/205.

Gained a bunch of muscle mass, too. Total bodyweight rise of 40lbs give or take; as always some muscle and some fat. But I feel better in my skin now at 42 than any other time of my life.

Mark Rippetoe

If you have SI joint problems, leg presses are the worst thing you can do for it. Think about why.

I see that you haven’t read the book. Read the book. Do the program. Type later.

Best of the Forum

Take it easy on deadlift to focus on squat

I’ve been on a successful run of 4-day Texas Method since August: got my bodyweight up to around 96kg at the moment (up from 90, not stopping till at least one hundo) and all of my lifts have gone up as well. Lately though, I’ve been having a bad time performing on Friday, the last workout of the week, where I do intensity squats and volume deadlifts. I feel sluggish and uncoordinated, but fresh and in control every other day of the week. It’s mostly the squats that go poorly. I’ve frankly barely made progress on heavy squats, especially compared to my other lifts which have all gone up at least 10% or more. I’m still pulling a max set of five on deadlift though, with very minor form breakdown on the last rep.

But I think me pulling a max set of five is negatively impacting my intensity squats later in the week. I’m otherwise a very busy guy, and my sleep and diet are definitely things I need to clean up. I’m committing more time to sleep and diet now to ensure that it’s as smooth as can be, but I honestly need a second opinion. Should I move to 2×3 and 5×1 deadlifts to aid recovery or not?

(For numbers, my last 1×5 deadlift was 192.5kg (3 weeks ago) and I pulled 195x3x2 today since it’s my first week back from vacation; that’s the last weight I deadlifted two weeks ago. Squat 1×5 is 155kg and 165x1x3.)

Mark Rippetoe

Exactly much cleaning up does your sleep and diet need?


I wake up every night to go to the bathroom, so it’s not uninterrupted or as much as I’d like. Sometimes I sleep 7 hours, sometimes 7 and a half (sweet spot, I think; I feel better sleeping 7 and a half), 8, sometimes 6 and a half, or even 6. Never less than 6, but often I’ll have one day in the week where I only sleep 6 and a half hours. I usually only go to bed at around midnight, sometimes a bit later.

Diet is mostly good. I like my sweets a bit too much and I’m dialing that back now. I also average around 200g of protein daily, now aiming for 250g again. Total kcal is about 3800 a day right now, still gaining weight. I need to eat more veggies, too, so I’ve found a way to incorporate more into my diet.

Workable stuff, nothing too bad if I say so myself.

Mark Rippetoe

What would happen if you reversed to intensity squats and volume deadlifts on Monday?

Jeff LC

I literally without fail wake up every two hours to pee no matter what, every single night. Maybe, if I am EXTREMELY burnt out from an intense workout plus bad sleep the night before, I will make it through the night with only 2 wake-ups, but that is rare. Never, ever, in my adult life, have I actually went to sleep at a normal time, and then woken up 7-8 hours later without waking up multiple times to pee. Ever. It really bothers me.


I’d be more rested for the intensity squats, and possibly still get a good workout in on Friday since the squat weight is lighter than the deadlift weight. I’m willing to give it a shot.

For clarification, are you suggesting I do: lower (Mon) upper (Tue) upper (Thu) lower (Fri)? Or simply that I switch Tuesday’s and Friday’s workout?

I’ve done some Googling to no real effect. Waking up multiple times could be medical, though, anything from diabetes to kidney stones. I’m not a doctor, but I heard some doctors say it on Fox News. Take that for what that’s worth.

One of the changes to my diet is that I’m dropping about 500ml of cottage cheese in favour of something with a little more bite. I’m hoping limiting my fluid intake in this way will stop me from having to go to the bathroom. Then again, some people have pointed out that urine production stops and that you only have to go because you’re awake. So it’s awake first, then pee, not pee waking you up. In that case, waking up is probably more stress-related. Nothing I can reasonably do about that at this time.


Any chance you have apnea, or some other kind of sleep disorder? This sounds exactly like the situation I was in before I started using a mouthpiece. I did not meet the formal criteria for apnea, but was a loud and persistent snorer.

Mark Rippetoe

Switch the two workouts.

I have been getting up to pee once a night since I was 12. I really don’t think this is abnormal.


May not be abnormal, but very annoying. Short on time as is and I need half an hour to fall asleep again afterwards. I also didn’t have this problem up until recently which just makes it even more annoying.

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30 Dec

Don’t Wish For It – Work For It! (Motivational Video)

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Download or Stream the speech now, on iTunes, Apple Music, Spotify, Google Music, Deezer, Amazon MP3 and MP3 Download Worldwide
Don’t Wish For It – Work For It! (Motivational Video) – Motivational Speech – Copyright: Fearless Motivation
Speakers: Chris Ross

Don’t Wish For It – Work For It! (Motivational Video) by Fearless Motivation – WATCH FREE:

You can wish all you like… if you’re not WILLING to work for those wishes you will never see them.

Wishes without WORK become WORTHLESS.

Don’t wish for better results… WORK FOR BETTER RESULTS! Don’t wish for less problems… WORK UNTIL YOUR PROBLEMS DISAPPEAR!



Don’t wish the government or your boss was better to you… SET YOUR LIFE UP so you don’t have to worry about other people to create the life YOU want.


Ask yourself:
What can I DO BETTER?
Where can I give MORE?
Can I plan better?
Can I learn MORE?
Where can I IMPROVE?

It’s time to step up! You want the next level? The next level requires a step up! It’s a step up in all areas! Mentally. Emotionally. Physically!

You can NOT reach the next level of your life until YOU ARE PREPARED TO STEP UP!

Don’t wish for better results! WORK FOR BETTER RESULTS!
Don’t wish for less problems! WORK UNTIL YOUR PROBLEMS DISAPPEAR!

Don’t wish life were easier: WORK HARDER UNTIL LIFE GETS EASIER!





You can wish all you like… if you’re not WILLING to work for those wishes you will never see them.

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About The Author


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30 Dec

Greg Glassman is a controversial choice for Coach of the Decade if you define coach in a certain way, or you think Glassman is all about marketing, or you’re mad at CrossFit because, well, they really do make some fitness professionals pretty mad. You can’t say the same about Dan John. So, here’s an antidote to the CrossFit bug to balance it out for all those people who were mortally offended by our choice of Glassman as Coach of the Decade. Perhaps the Coach of the Next Decade?


Dan John is, in many ways, a better coach of coaches, teacher, educator, and speaker than Glassman, than many more visible figureheads of the industry. His books are gospels for many fitness professionals. He has a great pedigree as a competitive athlete and could be seriously considered a true polymath, his expertise extending beyond strength and conditioning. He should also be raised as the exemplar for training and coaching in the coming decade. If the last decade has been a steady descent into the circus trickery of Instagram fitness, inspired by the box gym concept, the next decade should be an antidote, a return to basics, simplicity, and the realization that all that glitters is not gold. That’s where John comes in.



Push, Pull, Hinge, Squat, Loaded Carry

John’s five basic movement approach to training has become a mantra for many coaches and trainers. His work with Pavel Tsatsouline on Easy Strength is probably the simplest and most applicable template for driving a fitness program based on persona, rather than a generalist approach.


Unfortunately, John is probably less well known among practitioners and average trainees – even more in an age where social media popularity seems to be valued more as a ranking tool than actual expertise and experience – than Tsatsouline and Glassman. However, if there was ever a time for his approach to dominate the fitness industry it would be now.


Striving for mastery ……… that focus is the essence of Dan’s training: a relentless striving for mastery in the fundamentals done as often as possible for decades.

Dan John, Coaching, And The Importance Of Mentors



Simplicity, Longevity, and Making it Big

We get stuck in these stupid, deadly clichés of who we are supposed to be as fitness trainers. We fall into drill sergeant mode; we think we’re in some bad army movie from two decades ago. Or you get this hot female personal trainer who was a gymnast and she became a college cheerleader and one time she woke up and she weighed 118 pounds and was just disgusted about the way she looked in her bikini in Malibu. So, what happens in our industry is we get these clichés who are our front line.

Dan John


There’s no Luddite-ism here. Social media serves a purpose, but it has also helped amplify the worst aspects of the fitness industry putting style over substance. It has all happened just as we started to experience a sort of post-bodybuilding boom in strength training because of, yes, CrossFit, but also leading into a renewed interest in weightlifting, powerlifting, and more so recently, strongman.


Dan John hasn’t changed much at all in the last two decades. He has stuck firmly to doing fundamentals well, doing them forever, and never losing sight of the simplicity of it all, knowing that just because something is simple doesn’t make it easy.


Nowadays, aside from the circuit tricks that pass for fitness and training posts on social media, there are CrossFit competitions, and CrossFit-like throwdowns, Ninja Warrior, The Beast and a host of mass appeal events designed to promote strength, agility, and endurance in ways that were unheard of when the only strength athletes with a large audience were bodybuilders. There are more competitions, more competitors, and more competition for attention. In the meantime, the fundamentals of what it takes to be strong for life are getting swept aside by what looks good or grabs the most attention.


Greg Glassman and CrossFit helped to push the world of fitness into an area that is, for want of a better word, freaky. Right now, we may need to reach for people like Dan John and try and forge a path in the coming decade that strips away the neon and glitz, and gets us back to sound principles that can be applied effectively across all demographics.


After all, fitness is as simple as just wanting to have a better quality of life. Isn’t it?


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30 Dec

If you are a competitive distance runner or cyclist who is serious about your sport, this article has not been written for you. This highly informative discussion is intended for those people who have taken seriously the advice of doctors, Physical Therapists, exercise physiologists, and the popular media’s dutiful reporting on these sources of common misinformation about what kind of physical activity is best for your long-term health and continued ability to participate in the business of living well.

Read article

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29 Dec


In an interview with CNBC, Greg Glassman, the 63-year-old founder of CrossFit, said that CrossFit’s success happened without a business plan, without any marketing. Dave Werner, the founder of CrossFit North, the first affiliate.


Ignite: Fat Loss - Real Fitness. Real Fat Loss. Real Results.Ignite: Fat Loss - Real Fitness. Real Fat Loss. Real Results.


Talking to Box Pro Magazine, Werner recalled how Glassman’s first reaction to his using CrossFit as a name for his gym was, “No, no, no, I’m not taking any money from you.” From accidental beginnings, CrossFit grew to become the most influential force in strength and conditioning, and fitness training over the course of the last decade.


This is why, in the early days of CrossFit, it was touted as an open-source model for fitness training. Many of the first CrossFit affiliates began as garage gyms that evolved into the “boxes” that we see today all around the world. That is why, even to this day, the word community is often used as a way of referring to the followers and members of a CrossFit gym.


Breaking Muscle started around the time CrossFit was a handful of affiliates, before the rapid growth in CrossFit gyms that occurred in the early part of this decade. To be a little cliché about it, CrossFit was a breath of fresh air in a fitness industry that was moribund with almost no true innovation in training methodologies fluctuating between bodybuilding and aerobics with nothing much in between.


Greg Glassman should be recognized for taking a seemingly ragtag mix of ideas and putting them into a format that has ended up becoming the de facto standard group training in strength and conditioning.


If it wasn’t for CrossFit, would we have seen the same interest in Olympic weightlifting, kettlebells, and now, gymnastics? Everything that went into a CrossFit training routine was already there before Glassman came along. However, he managed to do a number of things simultaneously that helped define a generation of coaches and trainers and changed the face of gym-going forever.


First, Glassman popularized a level of intensity and training that did not shy away from its intentions: to leave you utterly spent, as if you had been in the fight of your life, at the end of a short, intense session. The high-intensity interval training of CrossFit appealed to first responders, the military, fighters, and varsity athletes, all with a vested interest and desire to perform under enormous pressure.


Secondly, Glassman’s personality and presentation were a template for coaches and trainers who, up until he came along, couldn’t really point to as charismatic a guru, and one who managed to avoid creating a dogma for training routines while at the same time managing to stamp them with his brand


 Because, at the end of the day, Glassman never told his coaches and trainers what they should do. He provided a framework, and he did provide example workouts every day on CrossFit’s website, but every affiliate was freestyling their own training programs.


Thirdly, Glassman was ruthless is protecting his brand, and promoting CrossFit without ever having to own anything other than the trademarks and licenses of his business. There was no liability, no actual product, no uniforms, no property or anything of substance that could drag the company down. There was only the CrossFit way and the myth of CrossFit, ending with the ultimate accolade of, Fittest on Earth, at the CrossFit Games.



CrossFit doesn’t have the same luster and appeal as it did at the beginning of the decade. It is growing internationally, but it has had its fair share of criticism in the US, and many affiliates have come and gone, never to be replaced.


CrossFit has probably only ever managed to penetrate 10% of the gym going public. The average affiliate membership is over $100 a month compared to the average gym membership of $20 a month.


It more resembles the martial arts studio model than a gym franchise business and as such demands a devoted, motivated coach/trainer/owner to work. But, all these things don’t matter when you consider how CrossFit’s vernacular has found its way into popular culture.


I remember at my first certification this laid-back, almost nonchalant guy who didn’t at all look like any sort of fitness guru. And yet there was a level of confidence and inner knowing that he had.


Like, for example, the first time he introduced the work out “Helen” – he did so in such an easy, relaxed tone, with a slight smile, as if he knew something that the five of us that were there for the first time didn’t. He knew even though we might have done it already at home, it would be different here, and he knew he didn’t have to do anything to pull our best effort out of us. He also knew the level of “whoop-ass” it would unleash on us.


Up until that moment, I really had no idea. My version of CrossFit on my own was quite subdued, comparatively. I also remember the first time I worked on my squat with him. I had been a squatting and training clients for years at that point, and he said, “Give it about 5 years, kid.”


I thought he was nuts… 5 years?! But he was 100% right. I became a believer (and then an affiliate) after doing my own test of CrossFit. I was a professional, sponsored endurance athlete at the time, and here was this guy saying I could build endurance with short, intense workouts using calisthenics, weights, and a little cardio. I thought it was nuts.


But I decided to give it a try, on my own (all my friends thought I was crazy), in a small personal training gym and surrounding neighborhood. No one in that gym had ever seen anything like what I was doing before. I must admit, it did appear crazy. I plotted out and ran a 5k. Then did nothing but CrossFit workouts (per the main site in 2004) for three months.


After that time, I ran the same 5K course and was almost 3 minutes faster in my time (from 22:00 down to just over 19:00). My training volume had dropped dramatically. From like 8-10 hours per week to below 4 hours per week. My strength had increased dramatically, and I had become highly capable of high volume bodyweight movement. I became a huge believer! Shortly thereafter, I attended my first 3-day cert and affiliated right after. I opened the doors of CrossFit LA in Nov 2004.


Andy Petranek of Whole Life Challenge


You look on social media these days and the influence of CrossFit cannot be underestimated in the number of people doing weightlifting, kettlebells, and handstand walks. Was there a burpee or a wall ball underground before CrossFit came along? Today, you can find functional fitness areas in increasingly more mainstream gyms, a direct result of the influence of CrossFit. Lifting platforms, pull up bars, and box jumps, and kettlebells, and barbells, lots of barbells.


Glassman and CrossFit redefined strength and conditioning. You are more likely to see people purse CrossFit-like exercise programs than bodybuilding. You will find local gyms that focus on weightlifting, and even when a small, box-type gym is not a CrossFit affiliate, you will find someone who started in CrossFit or was influenced by it.


Greg Glassman and CrossFit helped changed my views on strength and condition and traiing in general. I was collegiate athlete and successfully training high-school and college athletes myself. In fact, I had a great career.


But Glassman created something special. I felt that. I knew how innovative it was, I was using the same principles and having success with my athletes. I wanted to do the same for as many people as possible.


So, I thought I was lucky he also created a business model that has drastically changed my life. Before CrossFit, owning a gym was just a dream. It felt like it would be way over the head of any coach or trainer. It is a significant investment attached to a singular modality of fitness.


Yet, here I am with my own CrossFit affiliate. I have been doing this for nearly a decade. I have a small gym filled with other great coaches, a community that I cherish, and I feel accountable to everyone. It’s very satisfying. I don’t think it would have happend without CrossFit.


Michael Tromello, Coach and Owner of Precision CrossFit


Greg Glassman has defined fitness, strength and conditioning, and the way people go to the gym in the last decade. Whatever you may think about the organization that is CrossFit, or the man that Glassman is, you can never deny the influence both have had in this last decade.


It has been unequaled since the seventies when Arnold shaped the growth of bodybuilding around the world. There are a lot of reasons why Breaking Muscle can call Greg Glassman Coach of the Decade.

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