Stretching – A Little Goes A Long Way

Coach Kelly Starrett of the Mobility WOD

Stretching does increase flexibility if you take the time to do a little maintenance every day.    Two years ago I could barely touch my fingers to the top of my feet, but now I’m able to completely place my palms flat on the floor.  I’ve increased my flexibility by warming-up before each workout by completing a series of Joint Mobility Drills taught by  Jeff Martone of Tactical Athlete in his Kettle Bell Certification.   I follow these drills with a few of my favorite stretches that I’ve picked up along the way.   If you’re consistent, you will notice a significant improvement in flexibility over time.  Tight, inflexible muscles not only decrease performance but also greatly increase your chances of injury.

Recently I came across a new blog by Coach Kelly Starett of CrossFit San Franciso.  Coach Starlett is not only a well known Coach having trained “Olympic gold-medalists, world-class extreme skiers and X-Games medalists, dancers with Smuin,  San Francisco, and Sacramento Ballet Companies, military personnel, and competitive age-division athletes”, he also has received a Doctorate of Physical Therapy.   Coach Starlett is well- known for combining his extensive knowledge of  physiotherapy and strength training to greatly increase mobility, flexibility and performance.

Coach Starrett’s states his new Mobility WOD blog “is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility….every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, every day. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it every day.”

Each day he posts a new mobility stretch.  I’ve already started incorporating these stretches into my pre-workout warm-up routine.  Good stuff.  Check out his new blog here:

Mobility WOD




The Paleo Diet and Dubai Elevators?

Just when I think I’m up to date,  Robb Wolf  post yet another episode of theThe Paleolithic Solution.     I’m currently listening to Episode 38, but already behind as they have recorded and posted Episode 39.  For me, the “last podcast” is ever elusive, but in all honesty that’s actually a good thing.  Besides presenting an incredible amount of applicable paleo “pseudo science” each week, these two guys are also very funny.   I look forward to walking my dogs and laughing out loud in the middle of the street.  Although the bio-chemistry of nutrition and fitness can be tedious and boring, Robb and Andy actually make the learning process fun. To quote one of their classic podcast comments –  “It should be more like a birthday party than physics class” .

In Episode 26 of The Paleolithic Solution Robb and Andy were joined by Melissa Urban and Dallas Hartwig of the Whole9.    Melissa and Dallas are on top of their game when it comes to nutrition, health and fitness (check out their Whole9 blog).  During this interview Melissa shared her “fresh, natural foods your great grandmother would recognize” elevator “Paleo Pitch”.  She responds with this “Paleo Pitch” when asked “what do you eat”?  Robb comments that Melissa’s  elevator pitch would need to be  in a very tall building, like a [skyscraper] in Dubai.  It may be a little long because she does do a very good job of explaining what one would eat when following The Paleo Diet.

The Whole9 Nutrition Paleo Pitch

Melissa and Dallas also have also developed the “Whole30” and “Whole30 Version 2.0”, a program that will “change your life in 30 days” (links provided below).    Melissa and Dallas give you all of the information and tools you’ll need to get started eating “paleo”.    The testimonials have been incredible with many Read More




Don’t Ask Me About “The China Study”…

…instead, read Dr. Michael Eades most recent blog post!   I am not a vegetarian, vegan, nor do I eat a diet made up of “mostly whole plant foods”.  I’m a paleo eatin’ carnivore.  Although my support for Dr Eades’ blog post is due to my own “confirmation bias”, he does do an excellent job of highlighting key examples of Dr. Campbell’s own “confusion, ambiguity, distortion  in what is basically a book-length argument for a personal opinion masquerading as hard side science”.  As Dr. Eades most eloquently states, The China Study is a “master piece of obfuscation”.   Correlation does not prove causation.     Take the time to read Dr. Eades commentary on the seemingly never-ending protein debate:

Dr. Eades “The China Study vs the China study”

Also, while on the topic of  protein you can read more about the original protein debate between Dr. Cordain author of  “The Paleo Diet” and Dr. Campbell author of “The China Study” in a recent Robb Wolf post titled”The China Study:  Junk Science and Lies”:

The Protein Debate

Loren Cordain, PhD and T. Colin Campbell, PhD


The Paleo Diet for Kids – Is It Healthy?

Tuesday, April 20, 2010

I guess it’s the word “diet” in the “Paleo Diet” that concerns most parents. Diets are often associated with deprivation and unhealthy eating habits. But this is NOT the case when eating “paleo”. It’s a diet that’s been around for years – millions of years to be more exact. It’s a diet that mimics the way our ancestors evolved to eat over time.

NFL Goes Paleo!

Friday, April 9, 2010

ESPN reports on the success John Welbourn, a 10 year NFL veteran has had following Paleo Nutrition. To read more follow this link to the ESPN article titled “Caveman Diet – growing followers”.

Read The Label: High-Fructose Corn Syrup Can Make You Fat

Thursday, March 25, 2010

One more study showing High Fructose Corn Syrup does indeed make you fat.  High-Fructose Corn Syrup can be found in nearly all processed foods  – from ketchup to…

How to Go Paleo

Sunday, March 21, 2010

Especially of late I’ve been getting a lot of questions on “how to go paleo”. I will often respond with the standard CrossFit nutrition statement : eat meat, vegetables, nuts and seeds, some fruit, little starches and no sugar. This statement is usually followed by a lengthy, possibly overwhelming, detailed-oriented conversation on paleo nutrition specifics…