Montreal - Day 4

I met Daine for breakfast this morning sans Dmitry.  I kind of figured that he'd be absent since he only had a few hours of sleep from the night before, trained, then taught all day.  

We went back to the hotel and I waited in the lobby for a while, as Daine had to grab some stuff from back in the room.  Dmitry came down and told me that sure enough, he got back to the room and passed out shortly after.  

We had to move to a new location for the seminar and Dmitry got right into his training for the morning.  

From the time we picked him up, to the time he cleaned 400 pounds and push pressed it with ease, it was 45 minutes tops.  So you're talking about a guy that can roll out of bed, no meal, no coffee, no water, and push press 400 pounds.  As I wrote on my Facebook, the next time someone is acting like king shit, or you're letting your own ego get out of control, just remember that there is some guy out there that can roll out of bed and easily move weights you can never dream about.  And he can do it without ego, without being a braggart, and think very little of it.  

Dmitry went over cleans and supplemental work for them after this.  As I noted before, I came away very impressed with his passion and work that he gives each individual person.  It's really incredible to watch someone of his stature to give that kind of effort.  

I also can't say enough about Charles as well. 

I'm going to say this right now.  I watched the most incredible thing I've ever seen in 25 years of lifting today.  I don't mean that exaggerating, and I'm not embellishing.  

Charles was working on people with tight hamstrings.  So one of the subjects got on the table to be examined for hamstring (lack of?) flexibility.  To say she was tight would be like calling the Grand Canyon a ditch.  Her hamstring mobility was exceptionally poor.  

Charles performed this series of witchcraft, no different than for the shoulder flexibility, and then had the other guy measure her hamstring mobility.  Instantly she had the flexibility of a fucking ballerina or gymnast.  Again, I'm not even embellishing.  Dmitry was across from me and we both looked at each other like "holy fucking shit!"  Again, in 25 years, I've never seen anything like it, and I'm telling you that if someone told me this, I would flat out call bullshit.  Had I not seen it with my own eyes, as did the other 30 or so people there, I wouldn't believe it.  

I am telling you, if you have a chance to get to one of Charles' seminars, book it and pay however much it costs to be there.  It will be well worth your time and money.  

At lunch is where the hilarity ensued.  

So if you read the excerpt from yesterday, I said that I told Dmitry the joke about the brick.  

"What's red and bad for your teeth?.........a brick."

We are sitting there at lunch and Dmitry looks at me and goes.....

"So I was thinking about your joke.  The brick one.  And, I get it.  It's very funny."  

The entire table exploded into laughter.  I could only think of Dmitry sitting in his room thinking about this joke for hours and hours and hours until it finally hit him.  And then he laughs.  

Shortly after this, the waitress comes to take our order and Dmitry is trying to order a "coke".  Because of his accent she can't quite make out what he is saying.  So she starts trying to mouth the word......cock.  Daine, at this point goes, "not cock!"  

"COCA COLA!" Dmitry says, enthusiastically.  And she finally gets it.

She turns to me and asks what I will have to drink and tell her "yes, I'll have a diet cock."  

Easily the most I've seen Klokov laugh since he arrived.  

Dmitry then explains to me about jokes in Russia.  That people don't joke, unless they undoubtedly preface it with the fact that IT IS just a joke.  That fucking around can get you stabbed, and then he proceeds to fake stab me in the ribs....not gently.  

We returned to the seminar and Dmitry went over other portions of the clean, and Charles did more insanely good lecture.  

As we were leaving Dmitry told me "let's squat tomorrow."  I agreed.  Then he said "and competition."  

"Of what?"  

"Deficit handstand push ups.  As many as you can."

"Ok.  What's your best?"

"21."

I've never done them before.  No fucks given.  If I get buried by one of the best in the world, I won't be hanging my head in shame.  Just being here has been an unbelievable privilege and probably the highlights of the 25 years I've been lifting.

I STRONGLY suggest anyone in the area of any of these seminars to make it out, and learn from both Charles and Dmitry.  There is a wealth of information being given that is beyond measure.  I also highly recommend looking into Charles' Kinetic Chain Modulation course as well, or any of his courses.  

If you want to sign up for any of these, check out the clean health website.  

http://cleanhealth.com.au/poliquin-klokov/

Montreal - Day 3

Woke up this morning and had coffee with Daine McDonald.  Daine runs http://cleanhealth.com.au/ and is actually the guy responsible for the Poliquin/Klokov seminars.  Lucky for me, Charles essentially set Daine and I up on a blind date last night for dinner.

Klokov joined us this morning for coffee and a short time after we all met at Kitchen 73 for breakfast (where we have been doing every morning since I got here).  

The best part of breakfast was Dmitry telling everyone in his thick Russian accent, "I don't eat breakfast.  I never eat breakfast.  I train....then I eat later."  

Then he proceeds to order a stack of pancakes covered in powdered sugar, an omelette, four slices of toast, and fruit.  

When we arrived in Atlantis, Dmitry went through his snatch workout then everyone headed upstairs to listen to Charles do lecture.  Klokov asked me if I wanted to train, so of course I went to train with him.  He looked around at the gym for a while and said to me "I don't understand all the machines."

"You mean you don't know how to use them or you don't like them?" I said.

"............both."  he said.  

Then we proceeded to do some bench.  Nothing heavy.  Dmitry did a bunch of sets with 225 and I worked up to 365 for a few sets.  My elbows have been killing me since I landed and travel usually makes my joints feel pretty irritated for a while.  So I haven't been able to get in any real good sessions since I've been here.  But that's par for course and I knew that would happen.  

Dmitry benching

After we were done we went upstairs for the lecture, and I have to say, it's amazing how much shit Charles knows about strength, speed, power, and how many ways he measures it and can test it.  The best thing about learning more, is that you realize you don't really know a whole lot.  In all the seminars I've been to and all the people I've listened to, Charles easily has impressed me the most.  The amount of data he knows and has collected over the last three decades is amazing.  His knowledge about training is unsurpassed by anyone I know or have ever known.   

After lecture we all grabbed some lunch, then headed back where Dmitry went over several positions of the snatch for everyone.  Dmitry is a very hands on guy, and the thing I was most impressed with, as I told Daine, was that he gave each individual so much personal attention.  Sometimes when you attend these seminars you see guys get treated with a bit of the "eh, you're a nobody syndrome".  That's the antithesis of how Dmitry worked with people.  The amount of passion and energy he gave each person would have made you think they were all preparing for the Olympics.  It was really impressive to watch.  

After he was done, Charles went over shoulder flexibility for everyone.  He tested some people for poor shoulder flexibility and then, I swear to god, did this witchcraft trick that improved shoulder flexibility for everyone he did it on.  And no, don't ask me what it was.  If you want to know, attend his seminar.  He did it on me and Dmitry as well.  Let's just say it's a painful procedure and while neither of us winced at all, afterwards we both sort of looked at each other like "fuck that guy!"  

After we loaded up all of the bumper plates we headed back "home".  On the ride in I tried to tell Dmitry some American jokes, none of which resonated with him at all.

"What's red and bad for your teeth?"  

"..........................."

"A brick."

"................................"

He finally told me, "In Russia, we tell more like dark jokes or really dirty jokes."  

Then I remembered that a good friend of mine who was from Russia told me a great joke, so I hit him up with it.

"An old man with a knife was dragging a little boy into the woods as it neared dark.  The little boy screamed, "please mister don't!  I'm so afraid!"  The old man looked at the boy and said, "You're afraid?  I gotta walk back alone.""  

This made him laugh.  

Looking forward to day 2 tomorrow.

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Montreal - Day 2

As my life would have it, I woke up at 5 and was unable to go back to sleep.  I didn't want to be awake, and I knew I had a long day ahead of me and my eyes were heavy, but it wasn't happening.

I had to meet Charles and Juan downstairs at 7:15 to eat and go train, so I just sort of vegged out in the bed.  Travel is hard on me for some reason.  I don't mean that in a bitch kinda way.  Generally it takes about two days before my hips and joints stop hurting.  Airplane seats seem to really fuck my hips and low back up a lot.  Not only that, but when I woke my elbows were screaming at me as if someone had taken a blow torch to them while I slept.  

Fortunately for me, I had to do presses that morning.  There's a deep amount of sarcasm in that in case you didn't pick up on it.  

After breakfast we headed over to Atlantis gym where we've been training, and went to work.  I knew a few sets in I wasn't going to have a very good morning but I tried to make the best of it.  

I wasn't going to barbell bench in the state my elbows were in, but for some reason db bench press doesn't bother them as much.  

Db Bench - 

30's x 40

40's x 30

50's x 20

100's x 10

150's x 5

100's x 20

Incline Press -

135 x 5

225 x 5

315 x 4

Pushdowns - 2 sets of 20

This was probably the worst session I've had in weeks and weeks.  Because of the travel and lack of sleep, I didn't sweat it too much.  Still, I'm a month out from a meet and it's not fun to have such lackluster sessions.

After training we headed over to the hotel for the seminar.  I told Juan "in about two hours we're both going to be fighting to stay awake."  Not because of the seminar obviously, but because neither of us like training that early and generally don't do so.  So I knew in about two hours we'd both get hit by that post workout fatigue.  

Sure enough, around 10:45 I started looking at the floor thinking how comfy that shitty carpet looked.  Juan turned to me and had what I call "doughnut eyes".  You know when someone is super sleepy and their eyes are just glazed the fuck over?  Yeah, like that.  

At lunch I got to meet the CEO of ATP supplements, Vincent Comtois.  We had a great talk about the supplement industry and the fact that supplements made in Canada are regulated more strictly.  Which is a good thing because it means whatever you see on the label, well, that's what is actually in that supplement.  So if you want to look into a name brand that actually contains what is in the bottle, check ATP out.  

I told Vince of my sleeping issues and he told me he had a supplement to help promote healthy sleep.  He kindly gave me a free bottle to test out (as I am writing this I can tell you that it worked REALLY well) for that evening.  

Post seminar I came back to the room, vegged for about an hour, then ate, caught up on e-mails and passed out.  I know some of the folks that helped get me here wanted to go out and do a little partying but I was really just too spent to do such.  I also told Charles I was going to take the morning off from training to rest up a bit.  I'm sure that made him want to call me a pussy and hit me in the nuts with a nail filled baseball bat.  

I will say that I feel like learning another language is something I really want to do now.  I hate everyone around me speaking French and not understanding a god damn word they are saying.  It's especially awesome when the women at the gym are talking to Charles about me and I have no fucking idea what they are gabbing about.  Apparently he told them I don't speak French and I color outside the lines as well.  

Overall, I'm tired as fuck but having a great time.  More updates soon.

Montreal day 1

So today was my first full day in Montreal.  Charles and Juan picked me up this morning at the hotel for breakfast, then afterwards we headed out for day 1 of the Bio Print seminar.

Charles went over a myriad of topics and the 14 points of bodyfat testing that gives an idea of hormone and/or mineral and vitamin deficiencies.  Charles also has great delivery and despite a topic that might seem boring, he has a way of presenting these things that definitely keep you from falling asleep.  Can't say the same for other seminars I've been to where listening to the speaker was about as fun as putting together one of those shitty entertainment centers from Target.

At lunch we went to a famous chicken place in Montreal that served an absolutely ridiculous roasted half chicken.  Charles and Juan eat slower than a crippled grandmother crossing the road, but I've used to pretty much everyone else eating slower than I do.

I also got to eat horsemeat for the first time.  A lady at the seminar had horsemeat jerky, and it was god damn delicious.

The seminar closed shop around 6, or a bit after, then the three of us went to train.  The gym itself was unbelievable.  The owner makes all of his own equipment it's very top notch.

Juan and I did back and bicep work and Charles did calves (for an hour).  I gave him a few pointers on what I did when I needed to bring my calves up and he put that work.  Let's say he had trouble getting down the steps after we were done.

I will do my best to give updates each day and fill in some pieces here and there.  I'm fucking beat right now so it's shower and relaxation time.

The Hardest Worker

Trials, Tribulations and Victories of the “Hardest Worker" – How I got to be the athlete that I am today

The “Hardest Worker” – that would be me, well, at least according to the inscriptions on the trophies I collected at the end of each year at gymnastics awards ceremonies throughout my childhood.   At the time, I was not too happy about this but knew it to be the truth.  I wanted to be the MVP. That is not to say that I did not do well, my mother has a closet full of ribbons and medals that say otherwise, but most the awards from that time were not the gold ones, unless Kim, my best friend and teammate, was absent from competition.  In these cases my first place finish was meaningless to me because the best girl was not present to challenge me.  

This pattern started shorty after kindergarten and continued until I was 14.  I wasn't the prettiest girl on the team (Sarah), or the most flexible (Christy), or the most graceful (Nicole), or the most technically proficient (Kim).  Nor was I the most fearless competitor (also Kim).  I was the hardest worker and so I became the strongest.  When I was seven years old, the senior girls coach, Ralph, gave my first nickname was "mighty mouse".  I loved the name and answered to it with pride.  In the early years, I was a mess – toes never pointed, posture never correct, runny nose from the chalk, unruly hair, and often walked around sporting a wedgy from my leotard.  

As a result of not being perfect, I was punished with endless conditioning and calisthenics.  In one particular training session I was deemed unworthy of practicing routines with the girls because I yawned during warm-ups (Kim will laugh about this when she reads this).  My coach was not very nice.  I often did push-ups, leg raises, pull-ups, standing back tucks, and squats jumps in solitude while watching the other girls practice the dance sequences of their floor routines.  I recall sitting out a gym pizza party because I was forced to practice my glide kip on the uneven bars.  I never really minded though – I loved the feel of the hard work.  Sometimes I was scolded for puking from over exertion.  If I puked, I was not allowed to have a friend sleep over that night – bummer!  As a result, I learned to hold my cookies!  On occasion, I would be sent home for “chickening out,” and this particularly bothered me.  Failing to fully attempt a skill due to fear, or “chickening out” is about the worst thing you can do in gymnastics – you endanger your own safety and that of the coach.  It implies a lack of trust in the coach and/or personal fear.  Both are big obstacles to conquer, and extremely difficult for an athlete to overcome.

This may sound crazy, but I started my own conditioning regimen at home with my friend, Kim.  We would run, jump, do calisthenics, play on the high bar and balance beam in my backyard, and play fight.  Yes, fight.  Somehow we figured out that beating each other up by throwing punches and wrestling was the best exercise.  Our parents were not very happy and the other kids that witnessed this kept their distance.

This work ethic came from my father Russell and my grandmother (his mom) Shirley.  My father has always lived by the notion that nothing brings more satisfaction than a hard day’s work.  Physical labor and building things with his hands have always been both his therapy and livelihood.  He does not understand the training that I do because I "pick things up and put them down" versus getting real work accomplished like raking leaves, shoveling, digging ditches, and roofing.  Most of my life when I told him I was off to the gym he would offer to give me work in the yard instead.  This might sound a bit odd because I grew up in New York City - Queens to be specific.  For those that are unfamiliar, there are parts of Queens that may seem similar to wilderness in comparison to Manhattan.  My grandmother was tough on me – she accepted nothing less than my best.  She taught me that the only way to get ahead was to work hard and set yourself apart from the others.

I was an anomaly. As a child, I sported a Mary Lou Retton haircut and I wanted to be just like Superman and Tarzan.  Some thought I had gender identity issues – I didn't.   I simply thought that Superman and Tarzan were way cooler than the female action heroes of that time.  I spent many hours daydreaming about swinging through the jungle, or running so fast that I could take off and fly.  It didn't help that I (too frequently) wore a T-shirt my mom gave me emblazoned with the phrase "Anything Boys can do Girls can do Better".  I was not the first of my friends to have a boyfriend.  Somehow I could never accept that there were activities that were gender specific, which leads me to the following…

In 1989, I entered Junior High School at the age of 12.  My school offered two morning activities before school – weight training for the boys and aerobic dance for the girls.  I wanted to participate in weight-training, and begged the PE teacher Mr. Hammer to allow me participate in spite of my gender.  He was hesitant (at first), but conceded when I demonstrated my ability to do pull-ups.  There were few weights - the club equipment was stored in an old closet.  We had a bench, some dumbbells, a dip bar, a pull-up bar, and some mats.  The club maintained a “Wall of Fame” in the gym that boasted various physical records.   The Wall of Fame consisted of three columns ( 7th, 8th, and 9th grade students respectively), and two entries – one for the boys and one for the girls.   As a 7th grade student I looked at the column of 9th grade boy’s records and told Mr. Hammer that I would break every one of those records - that day.  He chuckled – but stopped when I showed him!  Enough said.

Instances like this were the theme of my life for the rest of my teenage years.  My freshman year of high school I pleaded with my parents to buy me a Universal Station weight machine that was sale at Consumer Distributors.  My bedroom became a gym with a pull-up bar, incline sit-up board, multi-station weight machine, mini-trampoline, sand filled dumbells, and a stair climber.  I hung anatomy charts on the walls and inspiring pictures of athletes.  Admittedly, to an outsider, this was peak adolescent weirdness.  Three cassettes - the soundtracks from Rocky IV, Flashdance, and Footloose – were played on my mini boombox while working out every evening for two hours after gymnastics or track practice.  My younger sister was so embarrassed of me that she did everything in her power to keep her friends out of my stinky room.  At the time, I didn't know much about training and did every exercise that I knew - every single day.  I believe that everyone hoped my obsession would wear off, but it never did.

It was during theses years, 1991-1995 that being the Hardest Worker started to morph into being the MVP.  My passion for physical fitness became infectious at my high school and we started a physical fitness team that competed in the United Stated Marine Corps Physical Fitness Championships at a national level.  Gymnastics started to take a back seat after an injury and I focused more effort on track and field and physical fitness competition outside of gymnastics.  At the time I had exceptional leadership and coaching (thank you Mr. Featherston) and it gave me an opportunity to focus my efforts on specific goals.  I faced significant adversity during this time.  People were not sure what to make of me - especially the boys.  I was often made fun of and groped in the halls.  During my senior year, my pre-calculus teacher once drew a depiction of me on the chalkboard as a cartoon figure with huge muscles and lots of hair with a caption about me beating up my boyfriend.  My boyfriend was in the class at the time.  I arrived three minutes late to see the picture, hear a room full of laughter, and find my boyfriend somewhere between tears and rage.

I never gave up.  No amount of teasing, prodding, or labeling as a freak prevented me from being the hardest worker and reaching my goals.  A local newspaper once ran an article about me titled, "Is she human?" after I won the Marine Corps National Physical Fitness Championship (1995).  I had a strong psyche and a supportive group of friends and family, and this allowed me to press on.  I lived by two personal mottos.  The first, “sticks and stones will break my bones, but words will never harm me”.  I can still hear my grandmother repeating it to me over and over again. The second, “if you quit once, you will quit again”.  I don’t know who said that to me - but it stuck.

I attended a large high school with more than 4,000 students, and I was somewhat of a legend after a school wide push-up competition in the auditorium during my senior year.   The competition was held onstage and a full audience counting reps.   Reps were performed together, with competitors dropping out when no longer capable of performing another rep.  Each rep was chest to the ground with a full lock out at the top. The final two competitors were the best male on the fitness team and me.   Brad did phenomenal – he did somewhere around 160 reps. Long after he finished I was still going.  I stopped at 500 – I am not sure why, perhaps boredom, maybe my wrists were starting to hurt.  I probably should have documented my experience at the time.  Brad was a true friend - he congratulated me, it didn't matter that I did more push-ups than him.  In case you have any doubt I am not a naturally gifted genetic freak – I spent countless hours doing push-ups on a daily basis to train for this. Anyone that knew me at the time can attest to my wacky ways of spending my free time.

Like junior high, my high school boasted its own wall of records, not in the main gym like my junior high, but in the weight room.  I was told that 17 years after I graduated that my records still hang on the wall (push-ups, pull-ups, dips, bodyweight bench press for number of reps).  My mile run time and standing broad jump distance have been broken time and time again, they were far from outstanding.  I ran into the new coach of the fitness team (when I was in high school he was doing his student teaching there are part of his undergrad degree in Phys. Ed.).  He told me that each year his students ask, "Who is Mounsey?" and they want to know whether those numbers are for real or some kind of twisted prank.

This makes me feel special.  I will not always be the best at everything in life but I will always be the Hardest Worker.   My advice - more people should spend less time complaining and comparing themselves to others and more time working!  My satisfaction is far more related to the effort that I put forth versus the end result.  The end result is often out of my control, my effort on a daily basis is not.

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Hoodies and long sleeve "death is winning..." for dudes

PRE-ORDER for hoodies and long sleeves start this week.  End on Friday.

Grab one!

http://store.lift-run-bang.com/mens/

10 tips to clean eating on a budget - Gillian Ward

10 tips to Clean Eating on a Budget 

1. Budget and meal plan - First step, set a budget for a week of groceries. Then, examine your current stock in the fridge and pantry. Make your own meal plan (or utilize one of the dozens of online sources) that includes items that you already have in the house. Be sure to incorporate perishables that are nearing their expiration. Now make a shopping list of what you will need to complete the meals. Have a snack or small meal before you shop to ensure that you don’t make unnecessary purchases motivated by your hunger. 

2. Cut down on packaged and pre-made – We buy these items for convenience and to save time but most of them are awful for us in addition to being pricey. Set aside 2 blocks of time per week to do food prep. I personally like Sunday’s and Wednesdays. These times are written into my schedule just like any other appointment that I can’t break. Invest in storage containers that can be frozen, microwaved and dishwasher safe. After a few weeks, you will become efficient and it will take half the time than it did the first week. 

3. Eat leftovers – After you finish a meal, don’t discard the scraps. Last nights dinner makes a great breakfast or lunch the next day. This is especially helpful is you are one of the people that misses breakfast due to lack of time. Pack the leftovers as an actual meal as opposed to just throwing them in the fridge. If you have to fuss with them you will be less likely to grab them. 

4. Buy cheaper cuts of meat - Experiment with cuts that are unfamiliar to you such as chicken thighs if you are always buying chicken breast

5. It’s not all or nothing when it comes to organic – We can’t all afford to stock our kitchen with nothing but organic products. The simple guide to the “dirty dozen “ and the “clean fifteen” will help tremendously with making educated decisions about produce. Check out the Environmental Working Group's lists to determine your priorities for organic purchases. There is even an iPhone app.

*Quality animal products including eggs, meat and dairy, and wild-caught seafood are worth investing more money in when it comes to your health and clean eating

6. Make your own dressings and sauces - The average bottled dressing costs $3.00 a bottle, and is loaded with preservatives, sugar and sodium. If you want an “organic” bottle of salad dressing, you’re likely to spend $5.00. You can make dressings at home for pennies with olive oil, assorted vinegars or lemon juice and spices. Here is a typical ingredient list from a very popular packaged dressing

 - INGREDIENTS: WATER, SOYBEAN OIL, SUGAR, BUTTERMILK POWDER. CONTAINS 2% OR LESS OF EACH OF THE FOLLOWING: SALT, DISTILLED VINEGAR, MODIFIED CORN STARCH, PHOSPHORIC ACID, XANTHAN GUM, ONION POWDER, GARLIC POWDER, MONOSODIUM GLUTAMATE, SORBIC ACID AND CALCIUM DISODIUM EDTA (USED TO PROTECT QUALITY), POLYSORBATE 60, SPICES, LEMON JUICE CONCENTRATE, PROPYLENE GLYCOL ALGINATE, MALTODEXTRIN (CORN), NATURAL FLAVOR, DISODIUM INOSINATE, DISODIUM GUANYLATE, SOY LECITHIN.

Need I say more on this topic. Why would you coat your healthy greens with corn starch and MSG?

7. Source online – Many ingredients on your shopping last can be purchased online for cheaper than the grocery store. Make a list of your most frequently used products and price online. 

8. Buy in-season produce and frozen veggies – The cost of a pound of apples can vary by as much as $2.00 per lb depending on the season. Stick with seasonal fruits and veggies. Many fruits freeze well - stock up when they are on sale. Blueberries are great example. Frozen options (without seasonings and sauces) are a great option too. The other benefit to frozen is that you don’t have to worry about tossing molded or wilted fruits and veggies every week. Most large markets always have at least one brand of frozen vegetables on sale each week. 

9. Buy in bulk – Grains, nuts and seeds, and expensive flours can be bought in bulk either online or at natural food stores. Buying from bulk containers allows you to only buy what you need and without the fancy packaging your costs are even further reduced. This is true of supplements too. If you don’t already know about this- check out TrueNutrition.com 

10. Stock up on the essentials during sales – set aside room on your pantry for stock. This seems obvious but is often neglected. I like to tell my clients to spend $15 each week of their budget on stock.

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