Swine Flu

SOMEBODY SHOULD HAVE LISTENED IN 1976

I figured with all the talk about the Swine Flu I should blog about it. I really don't know much and I am not too worried. However; I happened across an article by Dr. Joseph Mercola that had some great points.

This was my favorite part of the article and I bet most of those reading this already follow these principels. These princples are what Dr. Mercola recommendeds to prevent getting the Swine flu or any other flu.

-Optimize your vitamin D levels
-Avoid sugar and processed foods
-Get enough rest
-Manage stress
-Exercise
-Take a good source of Omega-3 oils (Fish Oil)
-Wash your hands
-Eat garlic regularly
-Avoid hospitals and vaccines


Here is the article for any of those interested in reading the article in full:

Swine Flu

EDIT: So I learned today from a Doctor client of mine that the Swine flu vaccine in 1976 killed 25 people. The Swine flu killed 1. Gov't propaganda at it's best.

Old School Strongman

Here is a video from my strongman competition this past weekend. I had a great time and finished 2nd place. I was very happy with the results. And my fiance did a great job filming.

Summer Fat Loss/Conditioning Class

Click To Enlarge

Argonauts Fitness

Here is a training montage of a few of our clients from Argonauts Fitness.

Drinking alcohol doesn't make you fat...

“Drinking alcohol doesn't make you fat, It makes you lean....
Against bars, tables, chairs, and poles.”

The weather looks very promising this upcoming weekend. With summer like weather it is time for a summer like drink.

The Mojito is very refreshing on a hot day. The bad part a typical Mojito has 250-300 calories. This can add up real fast. This Mojito recipe has much less calories and taste great.

To make the calorie-free simple syrup in this exotic elixir, bring equal parts water and sugar substitute to a boil, remove from heat, and let cool. Refrigerate and use as needed.

Ingredients:
4 mint leaves
4 basil leaves
3 lime wedges
1 ⁄2oz simple syrup made with sugar substitute
2 oz club soda
2 oz diet lemon-lime soda
1 1⁄4 oz Cruzan rum

1. Stir mint, basil, lime wedges, and
simple syrup in a tall glass.
2. Fill glass with ice.
3. Add club soda and lemon-lime soda; top off with rum.
4. Garnish with mint, basil, and two berries on a toothpick.
5. Enjoy!

Nutrition facts per drink (made with sugar substitute): 90 calories, 2 g carbs, 0 g fat.



I agree with Brian. I think it is a great drink no matter what. Incase you feel a little insecure (or too lazy to fix the Mojito) here is more manly drink. My friend/client Todd introduced this to me.



Woodford On The Rocks

Ingredients:
Ice
Woodford Reserve

1. Place ice in glass
2. Pour Woodford
3. Enjoy!

Nutrition facts per 1 1/2 oz.: 97 calories, 0 g carbs, 0 g fat.

Careful with the with the bourbon though. You don't want to end up looking like this guy (the one in the background):

Ladies, does this sound like you?

THIS COULD BE STANDING IN THE WAY OF YOUR FAT LOSS

Ladies, does this sound like you?

“I eat healthy all the time…”

But…

“…I’m still (insert # of lbs) overweight.”

I have heard the above many times before. I do believe that most of the people who say this are telling the truth. I believe they are eating the right foods yet are still not losing weight. This may sound crazy so far. You are probably thinking, “If someone is eating healthy foods there is no way they could still be overweight”.

Well it is very possible. You see weight loss is a very simple process (believe it or not). If you eat less calories than you burn you lose weight. If you eat the same amount of calories you burn you maintain your weight. If you eat more calories than you burn you will gain weight. This is the “law of thermodynamics”.

To further illustrate my point from above I want to give you an example. When I am trying to gain lean muscle mass (weight) I eat more calories than I am burning. I am in a calorie surplus. I still eat the same healthy foods I recommend for someone trying to lose weight or even maintain their weight. The only difference is I eat more of the healthy foods. I eat large portions and create a surplus of calories. So I am gaining weight and eating healthy. When I am trying to lose some body fat I eat the same healthy foods. I cut back on the portions and create a calorie deficit. So I am now losing weight and eating healthy. So as you can see healthy foods can cause someone to gain weight, lose weight or maintain weight.

It is not the food that is causing you not to lose weight, it is your calories. If you are maintaining your current weight your in a calorie balance. So how can you easily cut back on these portions?

• Don’t let your husband’s (or boyfriend, fiancé, etc.) portions impact yours. You don’t need the same amount of food as he does, unless of course you want to weigh what he does.

• When you eat out box up half of your meal before you begin to eat to eat at a later time. You then have 2 meals for the price of 1 and you have kept your portions and calories in control.

• Another simple trick is using a different size plate than your husband (or boyfriend, fiancé, etc.). He uses a larger one while you use a smaller one. You can then fill both plates with food without yours looking empty and sad. And best of all you have decreased your portions and calories.

Hopefully you now understand why some people can’t seem to lose weight even if they eat perfectly healthy all the time. It isn’t rocket science, its basic math. I am sorry to break it to you but no one can outsmart the “law of thermodynamics”. If there isn’t a calorie deficit created you will not lose weight. So if you are in this position use the tips from above to decrease your calories and watch the body fat start dropping again.

What I Have Been Up To?

I haven’t had much time for writing any blogs lately. I am actually finishing up my last semester at Murray. I have a 3 hour class this summer and then I will be graduating with my Bachelors of Exercise Science in August. I shouldn’t have any more trips back to Murray unless there are problems with my assignments I have turned in. Most of my classes this semester where “work at your own pace” with a ton of assignments at the beginning. I just knocked them out one by one, actually finishing about a month early.

This Is What Helped Me Finish School Early


So what else is going on:

• My 2nd strongman competition is coming up next weekend in St. Louis Missouri. I have been preparing for this for the last 3 months and I am super excited to compete. I have some friends going up to watch so the “after party” should be a good time.

• By request I am putting together a couple bids for some local high school teams to work with their athletes. If they accept I will be working with 2 local teams conducting an on-site Strength and Conditioning program for the summer.

• I am working out the final details in starting an OUTDOOR Summer Fat Loss/Conditioning Class. I plan to hold it on Tues/Thurs mornings in a local park. Class will include 45 minute intense workout and nutritional guidance. Classes will be limited and at a very affordable rate. Contact me for more information if you are interested. chasekarnes@hotmail.com

• As soon as my strongman competition is over I am going into an aggressive fat loss phase. There is 28 days between my competition and the first day I will be shirtless on the lake. I definitely don’t get out of shape in the winter but anyone who tries to pack on any appreciable amount of muscle understands the abs get a little blurry during the winter months. I am ready to see how much fat I can lose in those 28 days. Dan John has a great quote that is very applicable to this:

“Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation.” – Dan John

I am ready for battle…

And I am ready to…be on a boat!



• I am hoping to make some time now for more blogging and article writing since my school work will be minimized.

• I have 4 powerlifters competing in 8 weeks in Cookeville, TN. I am ready for:

1. Seeing some heavy shit lifted
2. Records to be broken (Personal and State)
3. A great weekend out of town

TRUTH

I stumbled across this photo this morning while catching up on reading some articles, research and blogs. This is a very true statement and I have said this to many clients. I think seeing it in writing adds a whole new prospective to it. Instead of being a "thought" or just hearing it, it is a concrete visual. It seems to make more truth to it. I recommend anyone out there that is having a hard time with meal compliance open the picture in a new window and print it. Then place it on your fridge, desk at work, and anywhere else you like. This will serve as a concrete reminder that you have a goal you want to reach. And if you don't get your dietary habits in control you will not have the results you are after.

Failure

I have taken many, many risk in my life and I feel I have been very successful thus far for taking them. Most of my friends that have had great success have taken the risk. You just have to take risk, big or small. Make that phone call, send that email, quit that job, take that job, talk to that girl, go to that conference, read that book, and the list goes on. Get out of your comfort zone. Follow your dreams. Without taking risk you never know what "could have been". I think the great Michael Jordan tells it best in this clip:

Weekend Training

Some guys get together and play golf on Saturdays.

Some guys get together and shoot hoops on Saturdays.

Some guys get together and go fishing on Saturdays.

Some guys get together and watch ball games on Saturdays.

And...

Some guys get together and LIFT HEAVY SHIT on Saturdays.

A Little Rant

FUNCTIONAL??? Maybe if your sport is played on the MOON.


I am not an angry person and I don't complain about much at all. I did feel the need to rant about a few things though.

• I was logging my food into Fitday.com yesterday (yeah, I know kind of nerdy) and something came to my surprise. When I searched strawberries a few options came up. The first was “strawberries, raw”. The second was “strawberries, with sugar”. WITH SUGAR??? Why in the heck is that an option? So you are telling me strawberries (one of Mother Nature’s candies) actually need sugar? Wow…

• What is it with guys and their lifting straps. I understand the purpose of straps (to use more weight than your grip can handle) and would be lying if I said I didn’t use them from time to time. However; Do you really need them on your lateral raises, dude? Come on…just strengthen your grip a little.

• You know that guy (or girl) you see in the gym week after week, month after month, year after year and they look the same? You want to know what their problem is? Given their training program probably isn’t the best their DIET is the culprit to their lack of progress.

• If you get your diet and training advice from Oprah do me a favor and look at her. Has she done any remarkable body composition changes in the past X number of years? No? I didn’t think so. Then why would you buy “Insert Title of Diet Book” or “Insert Title of Exercise Book” that she recommends?

• Gyms that don’t allow chalk? I don’t understand this. At our facility chalk is a requirement. I have had boys and girls, men and women between the ages of 6 and 72 “chalk up”. Sweaty palms can’t hang on to “real weight".

• “Functional Training” has gotten way out of hand. Having someone balance on a Bosu ball while they curl a dumbbell in one hand and press a medicine ball in the other is just stupid. They look like an asshat doing it and whoever told them to do this must be an asshat. The only thing “functional” about this is if by chance you find yourself trying to get your bags of groceries onto the kitchen counter during a earthquake.

FUNCTIONAL Training


FUNCTIONAL Athlete


End Rant.

Strong Women

Ladies its time to throw out those pink dumbbells, step away from the treadmill, grab a bucket of chalk and lift some heavy shit. Here are 2 of my clients (and my fiance) showing just how strong women can be…and they are striving to get stronger.


Laura Deadlift


Candice Push Press


Kelly Deadlift

Pre-Workout Nutrition