tag:blogger.com,1999:blog-25784300353927161722024-03-13T06:26:18.833-07:00WHAT A PRICK!A Discussion on Diabetes, Training, and Health......Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.comBlogger247125tag:blogger.com,1999:blog-2578430035392716172.post-39212421834751739952014-03-18T06:17:00.001-07:002014-03-18T06:19:14.013-07:00Tangine Tuesday Vol. 1: Moroccan Merguez and Vegetable<span class="userContent"></span><br />
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<span class="userContent">Tangine Tuesday Vol. 1: Moroccan Merguez and Vegetable</span><br />
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<span class="userContent">The word tagine refers to two things: </span><br />
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<span class="userContent">1. A stew of North African origin containing slow-simmered meat, fish and/or vegetables, typically served over couscous.</span><br />
<span class="userContent"><span class="text_exposed_hide">...</span><span class="text_exposed_show"><br /> 2. The cone-shaped earthenware vessel it's cooked in.<br /><br /> The flavor profile of tagine can be complex: Sweet elements like raisins, other dried fruits and honey are frequently incorporated into the savory braise, as well as tartness from green olives. The dish features an array of spices from cinnamon to saffron. The shape of the tagine pot lends itself to a perfect braise — the hot, moist air that accumulates in the upper cone condenses into moisture, which cooks back into the dish.<br /><br /> [SOURCE: FoodRepublic.com]</span></span></div>
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<a name='more'></a><span class="userContent"><br /><br /> No tangine? Simply use a dutch oven - as I did - or heavy pot. And don't be intimidated by the long list of ingredients; go with whatever meat and vegetables you have on hand - that's what this dish is about.<br /><br /> Ingredients:<br /><br /> 1 pound merguez sausage (chorizo or other spicy sausage will work fine)<br /><br /> 2 Tablespoons olive oil<br /><br /> 2 onions, sliced (I used 1 red/1 yellow)<br /><br /> 3-5 cloves garlic, chopped<br /><br /> 1 cup green olives, pitted<br /><br /> 1 lemon, quartered<br /><br /> 2 teaspoons cinnamon powder<br /><br /> 1 teaspoon ground coriander<br /><br /> 2 teaspoons paprika (I split 1t smoked paprika/1t regular - harissa or any chili powder would work too)<br /><br /> 1 teaspoon turmeric<br /><br /> 3 teaspoons cumin<br /><br /> 1/2 head green cabbage, sliced<br /><br /> 1/2 pound baby carrots, chopped<br /><br /> 1/2 pound baby bella mushrooms, quartered<br /><br /> 1 small butternut squash, peeled and chopped (~ 1.5 pounds)<br /><br /> 1/2 cup golden raisins<br /><br /> 1/2 cup dried figs, roughly chopped<br /><br /> 1/2-1 cup beer<br /><br /> salt to taste (optional, I didn't add any)<br /><br /> 1 cup cilantro, finely chopped (optional)<br /><br /> Directions:<br /><br /> Heat cast-iron skillet and brown merguez sausage. Set aside, keep all reserved fat released during cooking in skillet. Once cooled, slice into bite-sized pieces.</span><br />
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<span class="text_exposed_show">In Dutch oven, heat 2T olive oil over medium heat. Add onion, garlic, olives, lemon, and spices. Mix to combine well. Add cabbage slowly, Mix once again. Cover and cook until cabbage just begins to soften. </span><br />
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<span class="text_exposed_show">In cast-iron skillet with reserved fat from merguez, add carrots and mushrooms over medium-high heat to brown before adding to Dutch oven. Repeat with butternut squash.</span><br />
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<span class="text_exposed_show">Add figs, raisins, beer, reserved merguez and any associated fat - cover and reduce heat to a simmer. Continue to cook until merguez is cooked through and vegetables are at desired level of doneness - about 15-20 minutes. </span><br />
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<span class="text_exposed_show">Uncover and continue to cook if you wish to reduce the amount of liquid.<br /><br /> Add salt and cilantro if desired.<br /><br /> Adapted from: <a href="http://www.foodrepublic.com/2013/01/22/moroccan-merguez-and-vegetable-tagine-recipe" rel="nofollow nofollow" target="_blank">http://www.foodrepublic.com/2013/01/22/moroccan-merguez-and-vegetable-tagine-recipe</a></span><br />
<br />Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-37515793810061160632014-02-25T18:04:00.003-08:002014-02-25T19:34:28.912-08:00Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 5:<span class="userContent"></span><br />
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Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 5:<br />
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As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.<br />
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Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use any<span class="text_exposed_hide">...</span><span class="text_exposed_show">where from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down.<br /><br /> 4 Double-clean and presses OR Double-snatches<br /> 4 Anterior Lunges (see video below)<br /> 8 Double Rows (perform at the bottom of the lunge before standing up)<br /> 8 Spiderman Pushups of KB handles (elevate feet for more of a challenge)<br /><br /> 4 Rounds. Perform 2 rounds through doing lunges and spiderman pushups off the same leg set-up, and the following 2 rounds on the opposite. </span></div>
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<span class="text_exposed_show">#KB #Kettlebells #WOW</span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-80203870346783311742014-02-21T11:26:00.003-08:002014-03-13T10:11:41.319-07:00Merguez Madness Volume 2<span class="userContent">On my recent trip to San Diego I was able to source some merguez sausage from my (new) good friend Hanni at the Mid-East Market. </span><br />
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<span class="userContent">For those not familiar, merguez sausage is a fresh sausage made with lamb, beef, or<span class="text_exposed_hide">...</span><span class="text_exposed_show"> a mixture stuffed into a lamb-intestine casing popular in North African cuisine. It is also popular in the Middle East, and Europe, having become particularly popular in France by the closing decades of the twentieth century. <br /><br /> It is heavily spiced with cumin and chili pepper or Harissa, which gives it its characteristic piquancy and red color, as well as other spices such as sumac, fennel, and garlic. (SOURCE: Wiki)<br /><br /> Over the coming weeks I'll be experimenting with various methods of preparing and enjoying this fine delicacy. Next up, another (severe) adaption from the following recipe from Food & Wine which appeals to my new favorite practice of using pears in spicy or sour dishes:<br /><br /><a href="http://www.foodandwine.com/recipes/lamb-sausage-with-lentils-and-sauteed-pears" rel="nofollow nofollow" target="_blank">http://www.foodandwine.com/recipes/lamb-sausage-with-lentils-and-sauteed-pears</a><br /><br /> Ingredients:<br /><br /> 1/2 pound merguez sausage <br /> 1 carrot, diced <br /> 1/2 onion, diced <br /> 1 ripe pear, cored and cut into eighths - I used a Royal Riviera<br /> white wine - for deglazing<br /> 1/2 pound prepared spaghetti squash<br />2 tablespoons cider vinegar <br /> 4-6 oz. roasted red peppers, preferably in olive oil and garlic<br /> Salt and freshly ground black pepper<br /><br /> Directions:<br /><br /> Heat cast-iron pan on medium heat, add merguez and sauté over medium heat until lightly browned. Remove merguez and leave fat in the pan. Add onion and carrot to pan and sauté until soft. Add white wine to deglaze pan.<br /><br /> Add pear and sauté until it begins to brown. Add prepared spaghetti squash, vinegar, and red peppers and stir to combine. Season with salt and pepper. Add merguez back in (cut up if you wish), cover and simmer until sausage is cooked through. Uncover and reduce liquid if necessary/preferred. Serve warm.</span></span><br />
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Variations: chorizo, red onion, red wine, raisins, and something I forgot about possibly adding to Vol. 1: mushrooms. Once again - go crazy.</div>
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</span>Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-75210298156334535922014-02-19T10:59:00.000-08:002014-02-19T10:59:13.235-08:00Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 4:<div class="text_exposed_root text_exposed" id="id_5304f65bec8e44a20243557">
<span class="userContent" data-ft="{"tn":"K"}">Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 4:<br /><br /> As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.<br /><br /> Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use anywhere from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down.<br /><br /> 1. To begin, clean <span class="text_exposed_hide">...</span><span class="text_exposed_show">your 2 bells into the rack position and press overhead.<br /> 2. Perform an overhead carry for 20 seconds - own your rib position!<br /> 3. Lower the bells into the rack position and carry for 20 seconds<br /> 4. Lower bells to your side and farmer's carry for 20 seconds<br /> 5. Perform KB deadlifts for 20 seconds<br /> 6. Walk your feet back and perform your choice of push-up/plank variation off the handles for 20 seconds. <br /><br /> Repeat 3x. Progress by increasing the time from 20-25-30 seconds per exercise. Once you can perform all 3 rounds at 30 seconds, increase the weight and start over at 20 seconds, or less if need be. <br /><br /><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/wow">#wow</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/kb">#KB</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/kettlebells">#kettlebells</a></span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-27634565831679166422014-02-19T10:58:00.001-08:002014-02-19T10:58:07.663-08:00Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 9 (2/17/14)<span class="userContent"></span><br />
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Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 9<br /><br /> Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights <span class="text_exposed_hide">...</span><span class="text_exposed_show">are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, it would be better to call attention to said sights in order to educate my peeps.<br /><br /> This Week's 'Winner': "planks"<a name='more'></a><br /><br /> Planks, when performed correctly, are one of the most effective anti-flexion core/ab exercises there are. "When performed correctly...."<br /><br /> In the following picture, we have a 'trainer' leading a group session in attempting to perform those aforementioned planks.</span></div>
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<span class="text_exposed_show"><br /> Can you guess which of the 3 is the 'trainer'?<br /><br /> Considering the form from all 3 is a fitness failure, probably not. I can't. <br /><br /> If your 'plank' looks like a tent, it's NOT a plank. This is how people can 'hold' a plank for 1:00 - as was instructed in the scenario depicted below - and still have no abs, no core strength, and throw their back out picking up their keys. <br /><br /> How about cut the time in HALF (at least), and do it right. If you can hold it for much longer than 45 seconds, chances are you aren't doing it right and don't understand how to create whole-body tension.<br /><br /> Don't just collect a check/have some respect/and do it correct.....<br /><br /> For more on how to perform a plank correctly, check the following links:<br /><br /><a href="http://www.youtube.com/watch?v=6TKktamzq4o" rel="nofollow nofollow" target="_blank">http://www.youtube.com/watch?v=6TKktamzq4o</a><br /><br /><a href="http://www.youtube.com/watch?v=LJQ0nG-lPIY" rel="nofollow nofollow" target="_blank">http://www.youtube.com/watch?v=LJQ0nG-lPIY</a></span><span class="text_exposed_hide"><span class="text_exposed_link"><a data-ft="{"tn":"e"}" href="https://www.blogger.com/null">See More</a></span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-32641480205437283692014-02-19T10:53:00.003-08:002014-02-19T10:53:53.356-08:00Chorizo Carbonara<div>
<strong><u>Ingredients:</u></strong></div>
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<li>1 pound bulk/loose/casing removed chorizo sausage </li>
<li>1 large red onion - chopped</li>
<li>8-10 cloves of garlic - chopped</li>
<li>8 oz. baby bella/cremini mushrooms quartered</li>
<li>1/3 cup raisins</li>
<li>1 pound prepared spaghetti squash - holler if you need help here</li>
<li>1/3-1/2 C white wine</li>
<li>4 eggs</li>
<li>1-2 C grated parmesan cheese</li>
<li>2t dried cilantro</li>
<li>salt & pepper to taste</li>
<li>lime wedges for serving</li>
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Servings: Russ - 1, Mortals - 4?</div>
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Heat large cast iron* skillet or dutch-oven over medium heat, 3 minutes or so. </div>
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Add bulk chorizo sausage and break up with wooden spatula. Continue to cook and break up until the fat starts to release, then add garlic, red onion, and mushroom one at a time. Mix thoroughly to coat everything in the chorizo 'juice'. </div>
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Continue to cook and stir in order to brown everything. While cooking, combine eggs, parmesan, and cilantro in separate bowl and beat/mix together. </div>
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Continue cooking till things start sticking to the bottom/browning, if that doesn't seem to be happening just crank up the heat to med-high. At this point add the raisins and spaghetti squash. Mix thoroughly. </div>
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Add white wine to deglaze the bottom and scrape up any browned bits and mix once again. </div>
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Pour egg mixture over top and fold in to once again mix thoroughly. Cut off heat as there should be enough in there already to cook the eggs, as overcooked eggs suck. As the saying goes - done in the pan, overcooked on the plate. </div>
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Plate and serve with lime wedges. </div>
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I plan on going back to this and experimenting with adding eggplant/jalapenos/different cheeses/etc. Probably tweak the spices too - smoked paprika, cumin, cayenne.....lots of options. As always, recipes should just serve as a jump off point. </div>
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One quick easy variation would be to switch the chorizo to Italian sweet or hot sausage and the cilantro to basil. </div>
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Walmart of all places - at least in Robinson - has decent bulk chorizo on the cheap. It's from Chicago, where once of the largest Hispanic populations in existence resides. I generally source mine from The Westside Market in Cleveland though - family recipe from my source. You may be able to find some decent stuff in the Strip at Parma or Renya Foods. </div>
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Enjoy.</div>
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*Anything large will do, I've just fallen in love with cast iron.</div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-84664885314770139912014-02-19T10:49:00.000-08:002014-02-19T10:49:12.552-08:00Latest Pittsburgh Post-Gazette Appearance (1/21/14)<span class="userContent">My latest appearance in the Post-Gazette. Hey PG, with as many times as a grace your pages per year, how about appointing me as Health & Fitness Editor/Reporter?!?! <br /><br /> It's an opportunity for you to step up your game and offer the same high-quality and up-to-date health & fitness coverage as the New York Times.<br /><br /> Just sayin'.<br /><br /><a href="http://www.post-gazette.com/opinion/letters/2014/01/21/Exercise-correctly/stories/201401210017" rel="nofollow nofollow" target="_blank">http://www.post-gazette.com/opinion/letters/2014/01/21/Exercise-correctly/stories/201401210017</a></span>Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-83481259300051023582014-02-19T10:39:00.000-08:002014-02-19T10:39:01.733-08:00Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 7 (12/9/13)<br /><span class="userContent"></span><br />
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Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 7<br /><br /> Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights <span class="text_exposed_hide">...</span><span class="text_exposed_show">are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, it would be better to call attention to said sights in order to educate my peeps.<br /><br /> This Week's 'Winner': CrossFit<a name='more'></a><br /><br /> NOTE: This week's post is a guest article by Mark Rippetoe published last week that gives what I feel is a very balanced evaluation of the craze that is CrossFit. <br /><br /> "The Ugly is that one of the best things that has ever happened to strength and conditioning is also one of the worst things that can happen to some very good people. People who are committed to you because you have shown them progress and because they are part of your group will do things because you tell them to. This is unfortunately true, people being people, and it has gotten some of them badly hurt.<br /><br /> A Coach is supposed to know better than to place people in a position to get hurt by asking them to do things they can't or shouldn't do. The fact that everybody all over the world is doing these things today should not matter to a Coach.<br /><br /> There are hundreds of very good CrossFit affiliates across the country and around the world, staffed by very good coaches with more-than-adequate experience and excellent judgement about all matters regarding exercise and training, which to use, and who to use it with. I know many of these people, and I can tell you with absolute certainty that they know what they're doing.<br /><br /> The Ugly is that there are many thousands of CrossFit affiliates around the world and hundreds of new "coaches" each weekend. Think about this very carefully."<br /><br /><br /><a href="http://www.t-nation.com/training/crossfit-the-good-bad-and-the-ugly/" rel="nofollow nofollow" target="_blank">http://www.t-nation.com/training/crossfit-the-good-bad-and-the-ugly/</a></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-61808668505975032622014-02-19T10:37:00.001-08:002014-02-19T10:39:11.034-08:00Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 8 (12/16/13)<br />
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<span class="userContent" data-ft="{"tn":"K"}">Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 8<br /><br /> Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, i<span class="text_exposed_hide">...</span><span class="text_exposed_show">t would be better to call attention to said sights in order to educate my peeps.<br /><br /> This Week's 'Winner': Up-right Rows</span></span><br />
<a name='more'></a><span class="userContent" data-ft="{"tn":"K"}"><span class="text_exposed_show"><br /><br /> Really? People still do these? I thought they went extinct with things like behind the neck pulldowns/presses, Zubaz, and LA Gear sneakers. But if the 'infestation' of said movement I've witnessed over the past 2 weeks in particular is any indication - boy was I wrong!<br /><br /> This exercise is particularly hazardous for those our there with Type II or Type III acromion processes. How much you want to bet NONE of the people I've seen performing up-right rows were assessed in any way to rule this out? <br /><br /> Additionally, why bother performing such an ineffective exercise in the first place when there are a plethora of superior alternatives such as overhead presses, shrugs, farmers carries, cleans, snatches, etc.?<br /><br /> Check the link for a video explaining why most are best served avoiding performing this potentially dangerous exercise.<br /><br /><a href="http://www.facebook.com/l.php?u=http%3A%2F%2Fjimmysmithtraining.com%2Ftraining%2Fwhy-upright-rows-are-dangerous-and-bad-for-your-shoulders&h=rAQFEZGXY&enc=AZPQlHzwVpJ1Azu0wp1yGTHmi1pHGSF6aIlsLxSKZ-P4ul9q6sbhjY4qaEHI2GiL8y-OL3kBJeaAU6JFJlrIkRH_s_E7LHqlovdIs1n6xB3sbXN00IwdJU8qGGmRb6ajds1_48bfRZFtriCNaqewN35z&s=1" rel="nofollow nofollow" target="_blank">http://jimmysmithtraining.com/<wbr></wbr><span class="word_break"></span>training/<wbr></wbr><span class="word_break"></span>why-upright-rows-are-dangerous-<wbr></wbr><span class="word_break"></span>and-bad-for-your-shoulders</a><br /><br /><a href="http://www.t-nation.com/free_online_article/tips/no_mo_upright_row_052606&cr=" rel="nofollow nofollow" target="_blank">http://www.t-nation.com/<wbr></wbr><span class="word_break"></span>free_online_article/tips/<wbr></wbr><span class="word_break"></span>no_mo_upright_row_052606&cr=</a></span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-9247911299774155932014-02-19T10:35:00.002-08:002014-02-19T10:39:27.508-08:00Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 6 (12/2/13)<br />
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Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 6<br />
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Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights <span class="text_exposed_hide">...</span><span class="text_exposed_show">are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, it would be better to call attention to said sights in order to educate my peeps.<br /><br /> This Week's Winner: Having your orthopedically healthy client - though substantially overweight and weak- stand on a BOSU repeatedly waving a BODYBLADE (it's such a popular item at Wal-Mart that the page won't load as I type this if that gives you any indication how 'useful' one of these might be).</span><br />
<a name='more'></a><span class="text_exposed_show"><br /><br /> There were 2 great articles that ironically tackled the issue of unstable surface training this week which have summed up my own thoughts perhaps better than I could, so I'll just let Tony Gentilecore and DH Kiefer take it away (links at the end).<br /><br /> Look, there is a time and a place for unstable surface training in an exercise program. Namely in a rehabilitative setting when you're working with athletes or clients coming off an injury and trying to reestablish proper motor patterns, work on muscle activation, or otherwise reintroduce (and progress) them to external loading.<br /><br /> But as my boy Tony Gentilecore of Cressey Performance says, it's "WOEFULLY overrated, overused, and quite frankly a waste of time for most healthy individuals who walk into a weight room to get better."<br /><br /> Tony goes on to say "Instead of people actually doing something of relevance – like actually being able to do a push-up correctly, or being able to perform a hip hinge or lunge pattern without making my eyes bleed – we have a bunch of people doing things like 1-legged curls on BOSU balls, and trainers – in an effort to look unique and different – wasting people’s time (not to mention money).."<br /><br /> Like I said, couldn't have said it any better myself. <br /><br /> One last quote from DH:<br /><br /> "Listen to your body; it’s smarter than your trainer."<br /><br /><a href="http://www.tonygentilcore.com/blog/unstable-surface-training-fit/" rel="nofollow nofollow" target="_blank">http://www.tonygentilcore.com/blog/unstable-surface-training-fit/</a><br /><br /><a href="http://athlete.io/1771/unstable-surfaces-for-stability-training-aka-clown-school/" rel="nofollow nofollow" target="_blank">http://athlete.io/1771/unstable-surfaces-for-stability-training-aka-clown-school/</a></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-71286417840749200632014-02-19T10:33:00.001-08:002014-02-19T10:33:27.311-08:00Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 5 (11/12/13)<br />
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<span class="userContent" data-ft="{"tn":"K"}"><span class="userContent" data-ft="{"tn":"K"}">Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 5</span><br /> Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, i<span class="text_exposed_hide">...</span><span class="text_exposed_show">t would be better to call attention to said sights in order to educate my peeps.<br /><br /> This Week's Winner: (Cutting)cookies is suitable for Christmas, but not for training.</span></span><br />
<a name='more'></a><span class="userContent" data-ft="{"tn":"K"}"><span class="text_exposed_show"><br /><br /> Today I saw no less than 3 'trainers' have their clients - all of drastically different age and ability levels, and undoubtedly different goals - perform the same exact exercises as each other. Same weights. Same reps. Same everything. It was clear these individuals had simply copied what they just witnessed performed by another 'trainer's' client the hour previous and thought - "Hey that looks cool, I think I'll have my next 5 clients do that too". <br /><br /> Never mind that the exercise may be beyond/below this individual's skill/ability level, or conflicts with their goals, or worst yet that you have no idea how to coach it because you have never done it before you saw it 20 minutes ago. <br /><br /> Each exercise being performed should have a specific purpose - if it doesn't then why spend time doing it? Additionally, the version of said exercise should be congruent with your ability and modified to a more difficult or easier version if necessary. This is what is meant by individualized programming. <br /><br /> Again - you can do what looks cool, or you can get better. <br /><br /> Don't be afraid to ask - "And why are we doing this exercise?" You should be able to receive a prompt and clear answer - if not - keep probing. It's your body/health!</span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-67771235755891767742014-02-19T10:29:00.002-08:002014-02-19T10:30:08.544-08:00Merguez Madness Volume 1 <span class="userContent"></span><br />
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<span class="userContent">On my recent trip to San Diego I was able to source some merguez sausage from my (new) good friend Hanni at the Mid-East Market. </span><br />
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<span class="userContent">For those not familiar, merguez sausage is a fresh sausage made with lamb, beef, or<span class="text_exposed_hide">...</span><span class="text_exposed_show"> a mixture stuffed into a lamb-intestine casing popular in North African cuisine. It is also popular in the Middle East, and Europe, having become particularly popular in France by the closing decades of the twentieth century. <br /><br /> It is heavily spiced with cumin and chili pepper or Harissa, which gives it its characteristic piquancy and red color, as well as other spices such as sumac, fennel, and garlic. (SOURCE: Wiki)<br /><br /> Over the coming weeks I'll be experimenting with various methods of preparing and enjoying this fine delicacy. Up first, a (severe) adaption from the following recipe in the NYT:<br /><br /><a href="http://www.nytimes.com/2008/02/20/dining/201prex.html?_r=0">http://www.nytimes.com/2008/02/20/dining/201prex.html?_r=0</a></span></span><br />
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<span class="userContent"><span class="text_exposed_show"><a href="http://1.bp.blogspot.com/-dy3RMNsK6Ik/UwT3yNOja_I/AAAAAAAAALg/-AOwYKMa0PM/s1600/IMAG0894.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-dy3RMNsK6Ik/UwT3yNOja_I/AAAAAAAAALg/-AOwYKMa0PM/s1600/IMAG0894.jpg" height="180" width="320" /></a></span></span></div>
<a name='more'></a><span class="userContent"><span class="text_exposed_show"><br /><br /> Ingredients:<br /><br /> 1/2 pound merguez sausage<br /> 1 pound prepared spaghetti squash<br /> 1/2 cup chopped onion<br /> 1/4 cup chopped carrot<br /> 2-3 cloves garlic, sliced<br /> 1/2-1 teaspoon ground cumin<br /> 3/4-1 teaspoon Spanish smoked paprika<br /> 1/2-1 teaspoon parsley<br /> 4-5 sun-dried tomatoes, slivered<br /> Salt and freshly ground black pepper<br /> 1/4 cup white wine<br /> 1 Pinch Harissa for serving, optional.<br /><br /> Directions:<br /><br /> Heat cast-iron pan on medium heat, add merguez and sauté over medium heat until lightly browned. Remove merguez and leave fat in the pan. Add onion, carrot and garlic to pan and sauté until soft. Stir in cumin and 1/4 teaspoon paprika. Add merguez and spaghetti squash. Add remaining paprika, parsley, and season with salt and pepper. Add wine to deglaze pan and scape up any browned bits. Add and fold in slivered sun-dried tomatoes and simmer until sausage is cooked through. Add harissa (optional) and serve with your choice of red wine . <br /><br /> NOTE: I totally blanked and forgot the sun-dried tomatoes. While the dish was still very enjoyable, I'm positive the sweetness from the tomatoes would have provided a nice contrast to the heat from the spices and sausage and took the dish to another level. I guess that just means I'll have to make it again! Though it may be a while as I have a handful of other recipes I want to get through first, and I only have 3 pounds of merguez left with no known place to source it here in Pittsburgh (AGAIN). <br /><br /> VARIATIONS: Red onion in place of yellow/white. Deglaze with red wine instead of white. Chorizo for merguez. Go crazy.</span></span></div>
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</span> Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-9294423643189501982014-01-21T07:42:00.000-08:002014-01-21T07:42:22.339-08:00Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 3:<br /><div class="text_exposed_root text_exposed" id="id_52de94fbef7b67597213491">
As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.<br /><br /> Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use anywhere from 2 8kg's - 2 16kg's. Start on the low end and adjust from there.<span class="text_exposed_hide">...</span><span class="text_exposed_show"><br /><br /> "Not enough time" is a frequent excuse given as to why people are unable to train. This week, I put the proverbial nail in that coffin while simultaneously showing you what REAL 'cardio' and 'core' training is. <br /><br /> While not something you'd want to do on a regular basis, give this a try whenever you are really pressed for time, or as a 'finisher' to your regularly planned training session. <br /><br /> WARNING: This is not for the faint of heart.<a name='more'></a><br /><br /> Step 1: Set a stop-watch/clock for 2 minutes<br /> Step 2: Clean your two bells into the rack position<br /> Step 3: Squat*<br /> Step 4: Collapse to the floor**<br /><br /> * If unable to complete another squat, take a 'break' in the rack position as necessary, and continue to squeeze out a rep whenever possible. The only rule is you can't set the bells down until the 2 minutes is up.<br /><br /> ** Please un-rack your bells before doing so.<br /><br /> Who doesn't have 2 minutes?!?!<br /><br /> NOTE: This week's W.O.W. was inspired by Toronto-based strength coach and trainer Lee Boyce. <br /><br /><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/wow?source=feed_text"><span class="_58cl">#</span><span class="_58cm">wow</span></a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/kettlebells?source=feed_text"><span class="_58cl">#</span><span class="_58cm">kettlebells</span></a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/training?source=feed_text"><span class="_58cl">#</span><span class="_58cm">training</span></a></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-1206632653805272832014-01-21T05:54:00.000-08:002014-01-21T06:03:00.098-08:00Post-Gazette 1/12/2014My latest appearance in the Post-Gazette. Hey PG, with as many times as a grace your pages per year, how about appointing me as Health & Fitness Editor/Reporter?!?! <br />
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It's an opportunity for you to step up your game and offer the same high-quality and up-to-date health & fitness coverage as the New York Times.<br />
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Just sayin'.<br />
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<blockquote class="tr_bq">
Before the clock even struck midnight on Jan. 1, we had our first obligatory fitness resolution-related article (“Fitter Faster,” Dec. 30). While the article made a few great points — namely the importance of intensity, less is more when it comes to time spent, fancy equipment is unnecessary, etc. — the numerous egregious errors present in the program, and form demonstrated in the pictures within, yet again demonstrates the need for qualified fitness professionals.<br />
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Many trainees — particularly the unconditioned ones — lack sufficient mobility and/or stability to properly perform many of the movements listed. With no regressions suggested, this leaves the door wide open for injury.<br />
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Speaking of injury, repeated spinal flexion as demonstrated on No. 4 (abdominal crunches) is precisely how world-renowned back specialist Dr. Stuart McGill states most lower back injuries occur. Similarly, No. 7 (triceps dip) is also a known way to irritate the shoulder through impingement resulting from anterior glide of the humerus in the shoulder socket.<br />
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Lastly, the elbows-flared/scarecrow like posture demonstrated on No. 3 (pushups) places undue stress on the shoulder and surrounding rotator cuff. These are just a few of the common errors I see daily in my practice that I correct to prevent unnecessary pain and injury.<br />
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The good news is potential trainees will be glad to know that setting up a successful exercise program is even simpler than the article suggests, as a good number of the exercises are redundant. Truthfully, all a successful and sound bodyweight strength program needs is one hip-hinge, squat, upper-body push and upper-body pull movement each. Just remember it’s still worth investing in a lesson or two from a qualified professional on form/technique to get the most of your time invested as well as to prevent injury.<br />
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<div style="text-align: right;">
<b>RUSSELL DEMCZAK</b><br />
Pittsburgh Kettlebells<br />
Ohio Township<br />
The writer is a personal trainer and a certified strength and conditioning specialist.</div>
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<a href="http://www.post-gazette.com/opinion/letters/2014/01/21/Exercise-correctly/stories/201401210017" target="_blank">Exercise Correctly</a> - Pittsburgh Post-GazetteRussell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-24402269896488504822014-01-21T05:49:00.003-08:002014-01-21T05:49:44.791-08:00Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 2:<div class="text_exposed_root text_exposed" id="id_52de79dc61b637611146832">
<span class="userContent" data-ft="{"tn":"K"}">As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.<br /><br /> Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use anywhere from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down:<br /><br /> 4 'dead' cleans<br /> 4 <span class="text_exposed_hide">...</span><span class="text_exposed_show">1/2 kneeling see-saw or alternating overhead presses<br /> 4 reverse lunges<br /> 4 double kb bent-over row*<br /> 4 sldls's<br /> 4 spiderman pushups off the kb handles**<br /><br /> Rest 1-2 minutes<br /><br /> Repeat 4x<br /><br /> Note: split the work equally(2 sets each) when performing the reverse lunges and sldl's<br /><br /> * substitute single-arm supported bent over rows if you are unable to maintain good posture<br /><br /> ** substitute walking planks if you are unable to perform spiderman pushups. aim for 4 'steps' per leg<br /><br /><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/wow">#wow</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/kettlebells">#kettlebells</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/training">#training</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/workout">#workout</a></span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-13384617815959696952014-01-21T05:48:00.001-08:002014-01-21T05:48:35.923-08:00Two-For-Tuesday Double Kettlebell Workout of the Week (W.O.W.) Volume 1:<div class="text_exposed_root text_exposed" id="id_52de79e51b0ca8b67350894">
<span class="userContent" data-ft="{"tn":"K"}">As the title implies, you'll need 2 kettlebells (of equal weight) for the following routine.<br /><br /> Guys will use anywhere from 2 16kg's - 2 24kg's, and gals will use anywhere from 2 8kg's - 2 16kg's. Start on the low end and adjust from there. Perform each movement back-to-back without setting the bells down:<br /><br /> 5 double snatches*</span></div>
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<span class="userContent" data-ft="{"tn":"K"}"><span class="text_exposed_hide"></span><span class="text_exposed_show">5 double overhead press<br /> 5 double front squats<br /> 5 double bent over row**<br /> 5 push-ups on the bell handles***<br /><br /> Rest 2 minutes. Repeat 5x. <br /><br /> Done. <br /><br /> * substitute double swings or cleans if you are unable to snatch<br /> ** substitute 1-arm KB rows if you are unable to maintain neutral spine<br /> *** substitute a 20-30s plank off the handles if you are unable to perform a push-up.<br /><br /><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/wow">#wow</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/kettlebells">#kettlebells</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/training">#training</a> <a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/workout">#workout</a></span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-70488711312561175132013-11-22T11:24:00.003-08:002013-11-22T11:24:39.783-08:00Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 4 (11/18/2013)<div class="text_exposed_root text_exposed" id="id_528faefb1334f1039267700">
<span class="userContent" data-ft="{"tn":"K"}">Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 4<br /><br /> Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, i<span class="text_exposed_show">t would be better to call attention to said sights in order to educate my peeps.<br /><br /> This Week's Winner: BS explanations and not taking responsibility and admitting you were wrong or at fault. <a name='more'></a><br /><br /> A paraphrased recollection of a conversation between client and trainer I overheard recently while performing an exercise: <br /><br /> Client: "That kinda hurts my lower back."<br /><br /> Trainer: "Yeah, what happens is our abs get tired, and then our body says - ok my abs are tired, so now we'll let the lower back help out more."<br /><br /> NO.<br /><br /> If someone feels something in their lower back, particularly when the objective is to train something else, the explanation pretty much boils down to one of two things:<br /><br /> 1. They have lost neutral spine<br /> 2. The have lost the ability to create/maintain sufficient tension or 'brace'<br /><br /> The above can happen for a number of reasons:<br /><br /> 1. Using an exercise too advanced for that person's ability level<br /> 2. Pushing the exercise too close to failure through excessive volume<br /> 3. Lack of coaching which allows improper execution<br /> 4. Any combination of the above<br /><br /> A professional is able to readily identify any of the above. It's not about being perfect, it's about recognizing when you aren't! <br /><br /> Now I'm not perfect by any means - I've certainly been guilty of #1 in the past, and I'm certain people watching have seen clients of mine perform incorrect repetitions from time to time. The difference is I admit when I am wrong to my client and regress them to a more suitable version of the exercise, and/or coach and cue to correct any minor faults in their technique. They appreciate the honesty and understand I always have their best interests in mind. What I don't do is try to pretend I know everything and BS my way through some shoddy explanation of why I'm causing pain to my client. That is how a professional handles the situation. <br /><br /> But this person in the example above is not a professional are they? Just yet another person who 'likes to workout' or 'played football in college' and thought - 'Hey, I'm going to be a trainer!' Sadly our industry is rife with these type of folks. <br /><br /> If something FEELS wrong, it usually means that it IS wrong - don't be afraid to speak up.</span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-11397860062733663432013-11-11T02:30:00.001-08:002013-11-11T11:35:10.540-08:00Monday (Fitness)Massacre - Special Edition: American Diabetes Association Expo 2013 RecapMonday (Fitness)Massacre - Special Edition: American Diabetes Association Expo 2013 Recap <br />
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Diabetes affects 24 million people in the U.S., but only 18 million know they have it. About 90% of those people have type 2 diabetes, a condition that can largely be controlled through diet and exercise. Furthermore, a new study in the <em>American Journal of Preventive Medicine </em>states<em> </em>a<em> </em>person with type 2 diabetes may spend an average of nearly $85,500 to treat the disease and its complications over his or her lifetime. Might be something we want to get a handle on.<br />
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Being diabetic myself, the cause is obviously near and dear to my heart. As such, I try to get involved as much as possible in order to create awareness and make a difference in people's lives by teaching them how to successfully avoid and/or control this deadly disease which has become a global epidemic. I also tend to get a little fired up when I see it manipulated and/or pimped out for financial benefit as the expense of those suffering from it. <br />
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Cue <a href="http://www.pittsburghkettlebells.com/" target="_blank">Pittsburgh Kettlebell's</a> participation in this past weekends American Diabetes Association Pittsburgh Expo at the David L. Lawrence Convention Center......<br />
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<strong>WARNING: NSFW language ahead.</strong> <br />
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<a href="http://zeroempathy.files.wordpress.com/2011/07/7.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://zeroempathy.files.wordpress.com/2011/07/7.jpg" width="133" /></a>Within 30 seconds of entering the event my overall thoughts are already best summed up by the late, great Amy Winehouse: <br />
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"What kind of fuckery is this?"</div>
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My first sight is a row of tables with so-called "Health Coaches" counseling folks on what I assume are lifestyle and diet changes they can implement in small and sustainable steps. Not a bad idea - though I'm not sure people are going to put much trust or faith in "Health Coaches" who are visibly 30 pounds overweight and unapologetically sucking down 48oz. cola's in front of them while dispensing said advice?!?! No I'm not making this up, and no it wasn't isolated to one individual. I guess it's "do as I say, not as I do"? Parents out there know how well that one works with your kids; the results aren't much better with adults. <br />
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After shaking my head in disgust I continued on to the Pittsburgh Kettlebell's booth to meet up with the rest of the team, encountering the obligatory UPMC and pharmaceutical booths along the way. <br />
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<tr><td class="tr-caption" style="text-align: center;">I wonder what the 'UNskilled labor' charge is? </td></tr>
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Here, I was excited to finally see what the convention center's $250 'skilled labor' charge entailed. Well, now you know too - hanging a banner over a curtain. I shit you not. Luckily, despite being union, they allowed us to perform our own 'skilled labor' in order to avoid being shafted sans lube. For those keeping score, there was also a $150 charge to have electricity for the day. I guess they have a whole different definition of '<em>green</em>' energy?<br />
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At this point I decided to take a stroll through the rest of the convention to see what's what. The following is a brief smattering of what I saw:<br />
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<tr><td class="tr-caption" style="text-align: center;">Concession Menu. Not exactly 'diabetic friendly'. I guess they didn't read the 'gluten-free' propaganda at the Giant Eagle booth! Though it sadly most likely looks very similar to the menu your child chooses from at school. With choices like these it's no surprise obesity and diabetes are inflicting people younger and younger each year. </td></tr>
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"As often happens, the processed food indust<span class="text_exposed_show">ry has no idea what they're doing. Or, even worse, they know exactly what they're doing and don't care because they see this wonderful explosion in interest in gluten-free [products], so they step in as opportunists. That's why we have all these breakfast cereals right now being called gluten-free, but they're made with junk. They're sugar and cornstarch or some nonsense like puffed rice. These are awful for you." - Dr. William Davis</span></td></tr>
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Fk2W_upBLdQ/Un_HBJBecmI/AAAAAAAAAKc/eCfzVERRJhg/s1600/IMAG0673.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://4.bp.blogspot.com/-Fk2W_upBLdQ/Un_HBJBecmI/AAAAAAAAAKc/eCfzVERRJhg/s320/IMAG0673.jpg" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Processed Food Industry FAIL #2. Domino <em>light. </em>Peddled unsurprisingly by yet another individual a good 30 pounds overweight. Let's not actually educate people on how to make better food choices by avoiding processed foods period, let's have them continue to eat the same crap that got them where they are in the first place all under the guise of <em>'diabetic friendly'</em>, <em>'all-natural'</em>, and <em>'low-carb'</em> crap. Hell of a ruse if I ever saw one. </td></tr>
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<tr><td style="text-align: center;"><a data-ved="0CAUQjRw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=K8ufRNdQPSZf-M&tbnid=6FA8viZQcdWCaM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.thegreatdeejays.com%2Fcarlin%2F&ei=Z8p_Uo2oDKjQsATAioCQBQ&bvm=bv.56146854,d.cWc&psig=AFQjCNHV4V4d6C_4c6jR3A5PhCHP-0xR7w&ust=1384192984048893" id="irc_mil" style="border: 0px currentColor; margin-left: auto; margin-right: auto;"><img height="200" id="irc_mi" src="http://www.thegreatdeejays.com/carlin/gc8.jpg" style="margin-top: 0px;" width="133" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Everything is <strong>natural</strong>! Dog shit is <strong>natural</strong>! It's just not real good <strong>food</strong>! —<strong>George Carlin</strong></td></tr>
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<tr><td class="tr-caption" style="text-align: center;">One of the numerous venders peddling glorified candy bars as a solution for diabetics. No way these taste as good as a Twix. Just saying. Anything for a buck, no matter at whose expense. <br />
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<tr><td class="tr-caption" style="text-align: center;">Walmart and diabetes prevention in the same sentence? Talk about the definition of oxyMORON. Here, they can be seen showcasing all the products they carry which are UNFIT for diabetic consumption. Namely - ALL OF THEM!<br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-2JuL4uJiZ0s/Un_Lqv8eoqI/AAAAAAAAAK8/CZgNi-9NhvA/s1600/IMAG0679.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-2JuL4uJiZ0s/Un_Lqv8eoqI/AAAAAAAAAK8/CZgNi-9NhvA/s320/IMAG0679.jpg" width="178" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Healthcare provider pimping the Dean Ornish diet. Great, if you like bland and tasteless food which jeopardizes your health by overly restricting multiple essential nutrients. </span><br />
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<span style="font-size: small;">What does my friend think of Dr. Ornish???</span><br />
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<a data-ved="0CAUQjRw" href="http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=4Aohl619VP85HM&tbnid=cOY1YR4gP2dlwM:&ved=0CAUQjRw&url=http%3A%2F%2Fslumz.boxden.com%2Ff5%2Fsep-29-30-foot-duck-spotted-river-1983332%2F&ei=Q_p_UtiFIaK2sASUtYGoBw&bvm=bv.56146854,d.cWc&psig=AFQjCNF4_dGuaYT0mAWK41UPM42swBuuOA&ust=1384205215992531" id="irc_mil" style="border: 0px currentColor;"><img height="320" id="irc_mi" src="http://images.socialnewsdaily.com/wp-content/uploads/2013/09/giant-rubber-duck.jpg" style="margin-top: 0px;" width="320" /></a><br />
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<span style="font-size: x-small;">Quack.......Quack.......Quack......</span><br />
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<span style="font-size: small;">But hey - at least they are giving out 'Heart-healthy' Cheerios!</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-M7AtzeGltw4/Un_MWuD2c7I/AAAAAAAAALI/COBJJveADME/s1600/IMAG0678.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-M7AtzeGltw4/Un_MWuD2c7I/AAAAAAAAALI/COBJJveADME/s320/IMAG0678.jpg" width="179" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;">Ironically wouldn't meet Ornish Diet standards under most conditions</span>
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While the EXPO was billed as a place to obtain "the latest information on preventing and managing diabetes and its deadly complications to help keep you and your family healthy", after attending I sadly can't classify it as much more than a shameless money-grab for the ADA, processed food companies, healthcare providers, and pharmaceutical companies; as well as a boon for that <em>special</em> demographic of Pittsburgher's who just want FREE stuff. <br />
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Seriously, I would estimate that 80% or so of the people in attendance seemed to have no interest in useful information or strategies to improve their health, only what you offered as free 'swag'. I swear a small handful of folks had every intention of just slipping a kettlebell in their bag to take home until they realized how much it weighed! Comical to say the least. <br />
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But other than that the same tired dogma about restricting salt and saturated fat, while increasing consumption of 'whole-grains' - <em>which of course you can do by buying their latest product X!</em> Ugh. <br />
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All this at the expense of a diabetic population that has been misled and lied to for the past 60 years or so. While we did meet a small group of wonderful attendees and presenters, like Rachel from Ohio Valley Hospital, who were genuine in their motives and intentions to help and make a difference in this thing - overall it was widely a wasted opportunity to make a real difference. <br />
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I can't help but wonder sometimes if any of the major players are ACTUALLY interested in making a difference, or would just prefer to pretend they are....Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-72038983753321807622013-11-10T08:48:00.003-08:002013-11-10T08:48:43.916-08:00Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 2 11/4/13<div class="text_exposed_root text_exposed" id="id_527fb8250dd985f46514171">
<span class="userContent" data-ft="{"tn":"K"}">Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 2<br /><br /> Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, i<span class="text_exposed_hide">...</span><span class="text_exposed_show">t would be better to call attention to said sights in order to educate my peeps.<br /><br /> This weeks 'winner': Physioball seated 1-arm overhead presses, WHILE PERFORMING BICEP CURLS WITH THE OPPOSITE ARM AND....AND AN ISOMETRIC LEG EXTENSION ON THE OPPOSITE LEG WITH KETTLEBELL HOOKED AROUND THEIR FOOT! <br /><br /> No, I didn't make that up. I couldn't if I tried. Talk about multi-tasking. It started out ok with the overhead press, but what purpose did adding in the bicep curl AND leg extension serve? Someone's taking the term 'muscle confusion' WAY too far. For starters, those are both inefficient single-joint exercises which provide no metabolic challenge to your system. Second, they require the load to be reduced across the board by such a degree as to render all 3 exercises about useless. <br /><br /> If you can't succinctly explain the purpose of each and everything you are doing in the gym, it's time to re-examine what it is you are doing and make the necessary adjustments. Everything should have a specific purpose with measurable outcomes. <br /><br /> Successful exercises programs are based around 5-7 basic movements, and the variables manipulated are rest, volume, and load - NOT the # of exercises. <br /><br /> You can look 'cool', get 'tired'...or - you can get BETTER!</span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-68922863257714719222013-11-10T08:47:00.003-08:002013-11-10T08:47:21.942-08:00Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 1 10/28/12<div class="text_exposed_root text_exposed" id="id_527fb8325bea24608568266">
<span class="userContent" data-ft="{"tn":"K"}">Monday (Fitness)Massacre - Trainers Behaving Badly Vol. 1<br /><br /> Spending as many hours in the gym as I do on a daily basis, I'm afforded no shortage in sights of things that just make you shake your head. Unfortunately, quite often these sights are complete with a fitness 'professional' standing right there supervising the whole ordeal. I've decided the instead of standing silent and shaking my head, i<span class="text_exposed_hide">...</span><span class="text_exposed_show">t would be better to call attention to said sights in order to educate my peeps.<br /><br /> This weeks 'winner':<br /><br /> Standing tricep extensions, WHILE STANDING ON TOP OF AN EXCERISE/PHYSIOBALL!<br /><br /> Here we've got an inefficient single-joint exercise, combined with an extremely unstable and dangerous training environment. A recipe for disaster if there ever was one. The gym should be a place to improve many things - strength, mobility, conditioning - what it should NOT be is an audition for Cirque de Soleil.<br /><br /> If you wish to use an exercise ball in an effective and efficient manner, come see us at <a data-hovercard="/ajax/hovercard/page.php?id=192852647425694&extragetparams=%7B%22directed_target_id%22%3A0%7D" href="https://www.facebook.com/pages/Pittsburgh-Kettlebells/192852647425694?directed_target_id=0">Pittsburgh Kettlebells</a> and learn exercises like ball roll-outs, stir-the-pot, and hip-bridge with leg curl that target your entire body all at once in order to make the most of your time and equipment investment!</span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-90598118735878788252013-10-29T12:26:00.000-07:002013-10-29T17:53:08.136-07:00Latest Post-Gazette AppearanceCheckout my latest appearance in the Pittsburgh Post-Gazette in response to <a href="http://www.post-gazette.com/news/health/2013/10/21/Endocrinologist-focuses-on-the-health-benefits-of-preventing-disease-s-complications.html" target="_blank">THIS</a> article:<br />
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Diabetes successes</h1>
<span class="storydate">October 27, 2013 3:51 PM</span> <br />
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Finally, a medical professional who "gets it." As a fitness professional of 12-plus years and a Type 1 diabetic myself, allow me to express my sincere gratitude for rare professionals like Dr. Swarna S. Varma who take the all-too-rare approach of focusing on prevention and the value of weaning people off of medications as opposed to the disturbingly common practice of treating symptoms and prescribing more medications (<a href="http://www.post-gazette.com/news/health/2013/10/21/Endocrinologist-focuses-on-the-health-benefits-of-preventing-disease-s-complications.html" target="_blank">"Fencing in Diabetes: Endocrinologist Focuses on the Health Benefits of Preventing Disease's Complications,"</a> Oct. 21). The latter approach has been wholly ineffective, to be kind.<br />
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Through personal research and experimentation I, too, have developed my own methods, which are often contrary to "conventional wisdom," in order to achieve similar successes in both myself and clients. I look forward to sharing these strategies at the upcoming Diabetes Expo at the David L. Lawrence Convention Center on Nov. 9. The dedication and passion demonstrated by Dr. Varma as illustrated by conducting her own research and compiling her own database and her willingness to meet patients at odd hours mirrors that of my own and others who are personally affected by this deadly disease, yet Dr. Varma is not. For this, she is to be applauded, commended and emulated.<br />
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<strong>RUSSELL DEMCZAK</strong><br />
Health and Fitness Coach<br />
Pittsburgh Kettlebells<br />
Ohio Township</div>
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Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-63324112678285118282013-09-19T09:16:00.001-07:002013-09-19T09:27:24.615-07:00Maximize Your Workout With KettlebellsCheck out <a href="http://www.pittsburghkettlebells.com/index.html" target="_blank"><span style="color: red;">Pittsburgh Kettlebell's</span></a> 3rd appearance on Pittsburgh Today Live with Kristine Sorensen!<br />
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And if you don't have access to kettlebells or a gym - don't worry! Stop by and visit us at the studio and we'll be happy to show you how to maximize your time and results using not much more than you own body! <br />
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<a href="http://pittsburgh.cbslocal.com/video?autoStart=true&topVideoCatNo=default&clipId=9250802#.UjsihvqIRHs.blogger"><span style="color: red;">Maximize Your Workout With Kettlebells</span></a> - KDKARussell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-64927972978929961072013-07-11T12:33:00.003-07:002013-07-11T12:33:39.202-07:00Free-Tip Tuesday Volume LII: More Is Not Better, Better Is Better<span class="userContent">First, a bit of a milestone today as with volume LII, you now have one tip for each week of the entire year to implement in order in improve your quality of life!<br /><br /> It's ofte<span class="text_exposed_show">n human nature, especially with Americans, that if some is good; more is better. The following link illustrates the error and dangerous repercussions that can arise from this misguided way of thinking. <a name='more'></a><br /><br /><a href="http://www.facebook.com/l.php?u=http%3A%2F%2Fnews.yahoo.com%2Fblogs%2Fsideshow%2Fman-says-one-day-p90x-sent-him-emergency-170839781.html&h=SAQFAxhVO&s=1" rel="nofollow nofollow" target="_blank">http://news.yahoo.com/blogs/sideshow/man-says-one-day-p90x-sent-him-emergency-170839781.html</a><br /><br /> In truth, quite often..... LESS IS MORE. <br /><br /> ...."After completing only half of the first day of workouts, Lombardi said he woke up the next morning feeling sore and ill."<br /><br /> This is NOT what training is supposed to be. This is not 'better'. Yes, you should get out of your 'comfort zone' a bit yes, but that should be accompanied by measureable improvements and in strength, power, body composition, conditioning, and/or mobility/flexibility. <br /><br /> THAT IS what training us supposed to be. If none of these things are occurring, your approach needs adjusted. Period. <br /><br /> In short, PERFORMANCE reigns supreme. <br /><br /> Those aforementioned improvements are the things that make your day to day life easier, help you maintain your independence, help keep you away from doctors/surgeons, and just plain make you feel and look better. <br /><br /> Instead, far too often we see people recklessly pursue fitness by beating themselves into the ground 6 days a week. How's that been working out???<br /><br /> The subject of the article maintains he has 'always been in athlete' and didn't 'wander recklessly into the program', yet 'despite the pain, he decided to try day two of the program'. Apparently his definition of reckless and Webster's differ slightly. <br /><br /> Nope, just because someone is/was an athlete, they aren't necessarily knowledgeable on matters of health and fitness. Otherwise it would have been common sense to NOT EVEN THINK ABOUT performing day two. <br /><br /> Unfortunately, athletes are all to often whom people seek out for fitness advice. And all too often, this results in a negative outcome. <br /><br /> Qualified fitness professionals design training programs with built in progressions appropriate for both your starting point and end goals. It takes no skill to simply obliterate someone and beat them into the ground or make them 'tired' so they can 'really feel it'. <br /><br /> Sometimes, more is just......more. Make it better.</span></span>Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-72534649250679016452013-07-03T04:51:00.000-07:002013-07-03T04:51:35.908-07:00Free-Tip Tuesday Volume LI: Guard Your Goodies<div class="text_exposed_root text_exposed" id="id_51d40f1623aad9045044218">
<span class="userContent" data-ft="{"tn":"K"}">While the possible negative side effects of cell-phone radiation are often discussed in terms of raising your risk of brain and other cancers, interestingly enough we often neglect to think of the negative impact those same emissions from our 'smart' devices can possibly have on other areas of the body they find themselves in close proximity to. <br /><br /> Wh<span class="text_exposed_show">en we aren't talking on our phones, we can typically find them in our pockets; right next to..well I think you can see where this is going. <br /><br /> Having fertility issues?<a name='more'></a><br /><br /> Numerous studies have linked cellphone radiation to a reduced sperm count and function. <br /><br /> Experiencing symptoms of low testosterone or diabetes?<br /><br /> A study by Navakatikian and Tomashevskaya (1994) also found a decrease in blood levels of testosterone and insulin in rats exposed to cell-phone radiation. <br /><br /> But what about women?<br /><br /> David Carpenter, M.D., director of the Institute for Health and Environment at the University at Albany (regarding carrying cell phones near the pelvis, or using laptops on the lap) adds, "For women, the studies aren't quite there yet, but I think we can say that anything that might cause cancer almost always causes birth defects, so pregnant women—or those wanting to become pregnant soon—should take extra precautions."<br /><br /> Did you also catch the extra bad news there that it's not just cell-phones, but WiFi and laptops placed on or near laps as well? <br /><br /> So what to do to?<br /><br /> - Be sure to place laptops on desks and not on your lap. The numerous heat pads and similar products out there have been shown to offer no protection<br /><br /> - Use a hard-wired internet connection over WiFi whenever possible<br /><br /> - Keep your phone out of your pocket as much as possible. Set it somewhere else in the car when driving, on a desk or table while at home, or off in the corner of the table when out having lunch with friends</span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0tag:blogger.com,1999:blog-2578430035392716172.post-37916960527919032652013-07-03T04:49:00.002-07:002013-07-03T04:49:22.974-07:00Free-Tip Tuesday Volume L: Can The BPA (and cans)<div class="text_exposed_root text_exposed" id="id_51d40f1da5eb47c45025026">
<span class="userContent" data-ft="{"tn":"K"}">BPA, or bisphenol-A, is a substance frequently used to harden plastics in such things as baby bottles, food storage containers, and water bottles. It is also found in the lining of many canned goods as an anti-corrosion agent. <br /><br /> So what's the big deal with BPA? Well, in just this year alone, BPA has been linked to the following:<a name='more'></a><br /><br /> - obesity (partic<span class="text_exposed_hide">...</span><span class="text_exposed_show">ularly with pre-natal exposure, adolescent females as well)<br /> - prostate, breast, and uterine cancers (once again, particularly with pre-natal exposure)<br /> - undescended testicles in boys (pre-natal exposure once again)<br /> - asthma<br /> - compromised tooth enamel<br /><br /> It's probably a good bet as more time passes even more health maladies will be connected to BPA. <br /><br /> Action plan: Avoid plastics and canned goods as much as possible and utilize glassware and fresh produce as opposed to the canned variety. I hopefully shouldn't have to advise avoiding Chef Boyardee at this point!</span></span></div>
Russell Demczakhttp://www.blogger.com/profile/06511045155053469914noreply@blogger.com0