Bodybuilding As A Spiritual Path

Sometimes truth contains apparent contradictions. Contradictions that come as a result of the intellect struggling to comprehend that which is beyond intellectual comprehension. Such truths speak to what lies well beyond the façade of ego and instead communicates directly with what we often term as the spirit within us. This spiritual side of ourselves is timeless and ever present, unaffected by the viscitudes of life and simply is. It is a side that so many choose to ignore but one that so many struggle to comprehend. Time has taught us that the physical can be a gateway towards the spiritual. By training the body we refine the spirit. By taking our physical self to an extreme place where intellect ceases to have meaning and our mental and physical selves unite in the completion of intense activity those able to endure will inevitably find themselves in a quiet place where another side can be glimpsed.

A silent side. A part of us that is powerful beyond all imagination, and a side of ourselves where all things are possible, and all hardships can be endured and overcome. Bodybuilding, on the surface, seems to relate almost exclusively with the physical. The body is developed through years of toil, struggle and self sacrifice  into a work of umistakable art. Sadly, today it remains largely a superficial pursuit where the emphasis is so much on the end that the means falls by the wayside. Drugs take away the almost Sishyean task of brutally hard training and rewards the user with instant gratification. The struggle then becomes a destructive one as one must risk more and suffer more to reach the higher levels as progress is determined not by the steadfastness of years but with the abilty to procure and survive overwhelming amounts of drugs. Even in the natural bodybuilding circle for most the culmination of the body as a true work of art is reserved for only specific times of the year, and in a competitive arena. While there may be no drugs involved the onus is on winning a competition and often health is compromised in other ways to help make this possible. After the period of competition for many caring for the body tends to wane falls until another season draws near.

The ‘Ura’ and the ‘Omote’ The Inner and Outer Aspects

In this modality, it is a limited pursuit, and one that the general public finds difficult to understand, much less to emulate, but it can be more. So much more, if we only let it. In the Japanese martial tradition that I teach and follow there is the concept of ‘omote’ and ‘ura’. ‘Omote’ refers to that which is on the outside, the superficial, while ‘ura’ refers to that which lies within, largely hidden from cursory observation. They are two sides that mirror each other but together constitute a whole. All practice begins with the outer manifestations- but for there to be true mastery there must be a movement away from that which lies at the surface and an internalization of the very practice itself. In all disciplines this comes only from years of focused study and toil. Few seek that which lies underneath the impressive veneer of bulging muscle and fat stripped sinew, but those that do find a path, a way of life, that develops more than biceps, rather one that nourishes both the physical and the spiritual.

To Truly Find The Path One Has To Step Away From The Superficial

The contradiction: In order to truly experience bodybuilding as a path, one must first make the difficult resolution to step away from the superficial. In bodybuilding it means no longer looking at the outer self as a gauge of progress. Contradictory, yes, but it is the first and perhaps the only path towards making the endeavor a sacred and lifelong internal process, as opposed to a fleeting and shallow pursuit. I remember well in my early years of training, jumping on the scale every day, measuring my arms at every opportunity and spending countless hours in front of any mirror or any reflective surface that I could find, all in the pursuit of some tangible manifestation of progress. Like so many others, I looked at every turn for a sign- something that would validate my pain, suffering and sacrifice. It is hard to put into words the struggle that it was for me to train so hard and see so little in the way of a return. The return of course was by no means little, but to a teenager bent on acheiving his goal the slowness of the process was as agonizing as the training. As the years went by, this ‘need’ for some form of validation was satisfied by contests and photo shoots, and the acclaim that it brought from my peers. Nevertheless, it though it remained a constant part of my daily routine, it was only after I made the decision to stay on my diet as a way of life bent on caring for myself as an individual, did I suddenly make the difficult step of abandoning the mirror.

As hard as it was, it was a necessity. The training, the discipline and most importantly, the joy and vitality of the experience became something far more rewarding than any trophy or screaming crowd could equal. In the gym, I would wear clothes that allowed me to see and connect with the outer aspects of my pursuit, but other than these brief times, the way I looked was of little concern to me. the focus falling now on the training. The irony of it, and herein the contradiction, is that I look better than I ever did, and I have continued to improve far more than I ever believed possible. All without the aid of any supplement, drug or crutch of any kind. The training became and is more. If we stop and find a way to quiet the noise within that we so often use to define ourselves, we feel ourselves almost in the presence of something else that resides within each of us. It is this self, ever tranquil and always at peace that adds the final dimension to the beings that we truly are.

Using The Pain Of Training To Form A Union Of Body And Spirit

Within the context of my training regime and philosophy, the body is carried to the point of complete and utter failure much like the practice of shugyo performed by the ascetics of my martial tradition. The weights becoming such an impossible and unbearable load that every fiber of your being screams to drop and be free of. Yet it is there, at the very borders of endurance that we learn that we can strive to do more. To go past the physical, and to do so requires an effort born of something else- something that lives well beyond the self imposed realms of pain and impossibility. Finding it, finding that place within, we achieve what appears to be almost superhuman, going far beyond our limits and into a place of infinite possibility and potential. It is this knowledge and mastery of self in all its forms that brings about true strength, a strength that is intrinsic and inseparable from who we are, and not an artificial one that is born of chemicals, pills and powders and thus virtually unknown by our spirit.

It is a strength that allows us to endure. A spiritual strength. One that carries over to every facet of our individual lives. A strength that has helped me accept that which is difficult in life, both emotionally and physically. A strength that springs from our own indomitable spirits, a force that recognizes, knows and accepts suffering as an inevitable part of life, and stands unaffected by it. This is a way of health, of compassion, caring and self development. True, you are rewarded with a strong and well toned physique and a vitality that can be defined only through experience, but throughout it all, the body in all its forms is respected and lovingly provided for. Diet, a term that before would invoke an idea of negativity, takes on an almost sacred air, becomes more and more an important part of the path. Thus, eating only that which is natural and wholesome and never even stopping to consider indulging in that which is harmful for our bodies becomes an effortless exercise.

Fasting As A Way Of Life

Fasting, an integral part of so many religious and spiritual practices is defined as the abstinence from food or drink in some form, with the idea of bringing the flesh closer to the spirit. While fasting is a temporary undertaking, within a religious context, this practice creates a fast that lasts for the duration of one’s very life. Abstaining from all that is potentially harmful creates a bond of respect to the physical body itself- one that will not be broken for any social tradition or custom, while also serving to build an unparalleled inner strength and a connection as well to all things spiritual. This abstinence and care in eating makes our most basic function- the consumption of food and water, an essential part of an even greater spiritual and physical pursuit.

Time, however, is the fire that allows all these elements to simmer together and stew into a perfect whole, and it should never be expected that such integration of body and spirit be realized instantaneously. For me it came after the toil of almost a decade and a half, but it is a struggle that bore great fruit, and a struggle where every fall brought me closer to a realization of something unimaginably rewarding. The reward that such a focus on the physical and the spiritual and the integration of every basic activity towards the realization of a higher plane is not only limited to the individual practicing it. Others see and are inspired themselves to strive towards the realization of their goals, and the creation of their own paths, founded as well on the idea bettering their overall health and fitness.

Those that find their way towards this path can know that as time draws on that we will always have the vitality and strength of good health and an inner musculature that will never be eroded by the ravages of time. We can have the clarity to know that all that we envision is indeed possible, but most of all, such a practice makes apparent that which lies beyond the material. A connection that manifests itself as well as a need, and a sincere desire to do all that we can to help others. A contradiction, once again in that the way of focusing on the self, ultimately becomes a portal towards helping and caring for others.

To truly focus on the inside, leads always once again the outside, but in a much more meaningful and fulfilling way. Thank you for reading.

Get a copy of Kevin’s free weight loss ebook here!

Kevin Richardson- celebrity Personal Trainer New York City is the creator of Naturally Intense™ High Intensity Training, a lifetime natural bodybuilder, head of Naturally Intense™ Personal Trainers NYC and one of the most sought after personal trainer in NYC.

Sign up for our Email Newsletter

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2010. | Permalink | No comment | Add to del.icio.us
Post tags: body mind, inspiration, naturally intense, spirituality

Most are frustrated by their lack of results on the treadmill- now we know why!

Aerobic Exercise Will Not Help You Lose Weight- High Intensity Workouts Will!

The party line for years has been that aerobic exercise will help you burn fat and increase your overall endurance, while brief high intensity workouts only work the muscles and have no bearing on fat loss or increasing cardiovascular capacity. Since the 1980′s this has been the gospel handed down from so many accedited organizations while real world results have done little to support it. More and more people are doing aerobic type exercise and yet few see truly significant results in the gym, while for almost two decades programs like the Naturally Intense System of Diet & Exercise ™with its 10 minute workouts have helped literally hundreds of people from fitness models, bodybuilders, actors and performers to housewives and business people lose weight and get into cover model shape all while improving their endurance from only high intensity workouts with weights. Research has come a long way in validating what has been my life practice- namely the use of high intensity workouts to help build muscle, reduce fat and improve endurance and it has been a long and hard road over the years, but the success of all those that I have trained over the years in addition to my own success as a lifetime drug free bodybuilder and martial artist has always served as the incontovertible proof that 10 minute workouts do indeed work better than traditional programs. Now we have the science to prove it as well and it is my hope that it helps the general population begin to get real results from their fitness programs as so many fall short and are frustrated by their lack of success following traditional training protocols.- Kevin Richardson, NYC Personal Trainer and founder of the Naturally Intense System of Diet & Exercise™.

It’s a common cause of frustration, you go to the gym, sign up for an aerobics class or maybe hit the treadmill for an hour or so, and you feel really great about starting your weight loss program. However after a month of all that hard work and sweat, the results are less than spectacular. You love the way you feel during your workouts but the needle on the scale hasn’t really moved much. Maybe you aren’t doing enough, so you logically increase your efforts. Instead of going to the gym three times a week, now you are now going five days a week, maybe even six- but still to no avail. You are not looking anything like the models in the gym commercials and you can’t figure out for the life of you why it’s not working. Burnt out, over trained and fatigued from all that exercise (and more than a little frustrated), you give up after a few months and the gym membership that you had every intention of using goes to waste. Perhaps your body type is somehow resistant to losing weight, maybe it is just your genes, or maybe there is something wrong with your metabolism? Fortunately, none of these factors are to blame; the reality is simply that aerobic exercise isn’t exactly great for weight loss.

Studies Contradict The Fat Burning Effect Of Aerobics

A study published recently in The British Journal of Sports Medicine was the latest of a series of reputable research to come back with less than stellar results for the effectiveness of aerobic exercise as a weight loss tool. In this study 58 obese individuals went through 12 weeks of supervised steady state aerobic exercise without any change in their diets.  In spite of the exercise regime, the group average weight loss was only around seven pounds or so, with many losing three pounds or less. The author’s conclusion was “From a public health perspective, exercise should be encouraged and the emphasis on weight loss reduced.”1 Not a glowing endorsement for weight loss at all. True there is a calorie burning effect to any form of exercise, aerobics included, but an overwhelming body of research shows, achieve significant weight loss with exercise alone, without a major change in their eating habits- which right there casts doubts on whether aerobics are really needed in the first place. The going theory for many years has been that by doing aerobic exercise, there is an so called after burner effect- namely that your metabolism speeds up as a result for hours afterwards thus helping the body burn more calories. Sounds fantastic, and it helped sell a lot of equipment over the years, but it doesn’t hold water when held up to scientific scrutiny. In a study done at the University of Colorado School of Medicine in Denver, several groups were brought together to measure the fat burning effects of aerobic exercise, ranging from lean endurance athletes to sedentary and obese individuals. For the duration of the study, the subjects would spend 24 hours in a special laboratory configured as a calorimeter, designed to measure exactly how many calories they would burn during the period. Researchers could also tell from using several mathematical formulas whether calories burned were in the form of fat or carbohydrates. Each subject spent 24 hours in the calorimeter without doing anything whatsoever as a base reading and then another 24 hours period that included one hour of riding a stationary bicycle at an easy pace that supposedly makes the body burn fat rather than carbohydrates stored in the muscles. To the astonishment of the researchers, they found that none of the members of the groups, well trainer athletes included, experienced an increase in fat burning on the day that they performed the aerobic exercise. In fact, they found that most had actually burned slightly less fat during the period that they exercised as compared to the 24 hour period that they did nothing. Some other studies point the idea that the after burner effect of increased fat burning after exercise comes from short, high intensity resistance training and not from aerobic exercise.

High Intensity Workouts Compared To Aerobics For Fat Loss

A study of two groups of women conducted at the University of New South Wales in Australia is one of many to come to this conclusion. For this study women were split into two groups, one to perform brief high intensity exercise and one aerobic exercise to determine which type of exercise stimulated the most fat burning effect. After 15 weeks of performing high intensity resistance based workouts three times a week the women in the high intensity group lost an average of 5 ½ pounds of body fat-, which represented an impressive 11.2 percent decrease in their overall body fat percentage, whereas the women in the group that did three aerobic workouts per week for the same 15 week period, actually saw an increase in their overall body fat levels! All that time spent by most gym goers on the treadmill instead of hitting the weights hard and fast is a major factor in why few see significant weight loss today. (While the cry might be that you need aerobics for endurance purposes- the research contradicts this as well- see ‘The Science Behind 10 Minute Workouts)

The Inefficient  Practice Of Aerobics For Weight Loss Might Be The Reason Such Low Calorie Diets Are Used

 This just can’t be, you say to yourself, as there are individuals that slave away doing aerobics and get into great shape all the time- but they all reduce their calories to really low and unhealthy levels to do so. More importantly, they all exhibit a significant lack of energy during the period and are only able to maintain a lower body fat level for a very short period of time before they break down and regain the weight that they originally lost. While this may be common practice, it isn’t healthy, and we know from studies that the yo-yo effect of weight loss and weight gain increases your long term risk of developing cardiovascular disease. Besides, the research points out that the use of aerobics may be the reason why it is so hard for them to lose weight in the first place and why their calorie levels have to go down so low just to lose a few pounds. Aerobics simply are not the best route for weight loss, and while aerobics instructors and StairMaster manufacturers don’t want you to know this, it has been common knowledge for a number of us in the field of drug free bodybuilding.

The Key To Sustainable Low Body Fat Levels Comes From Low Volume High Intensity Workouts From Resistance Training & Proper Diet- Not Aerobics

The author- aerobics free since 1974!

From the very beginning of my career as a natural bodybuilder in Trinidad, all of my coaches strictly forbade me from doing aerobics of any kind. I found it rather odd at the time as all the magazines, books and even the personal trainer manuals advocated the importance of aerobic exercise as a fat burning tool. Yet here I was being told to avoid it like the plague if I really wanted to reduce my body fat levels to 5% or less. Given the number of successful athletes under their tutelage over the years, I heeded their advice, and sure enough I did end up with a body fat percentage under 5% for my first contest, and I have not doubted the soundness of that advice ever since. Over the years, I learned that with the use of brief and high intensity workouts (no more than 10 to 20 minutes of high intensity training three times a week) in addition to a natural based diet, (I call it the Naturally Intense System of Diet & Exercise™) I could maintain a healthy body fat level of 5% and help others do the same. I have never done any form of steady state aerobics as part of my routine, and in eighteen years as personal trainer, I haven’t had any of my clients do it either. Having helped literally hundreds lose tremendous amounts of weight, (read this case study on a member of our 100 lb weight loss club) there must be something to not doing aerobics. Factor in as well the dozens of fitness models and bodybuilders that I am able to get into magazine cover shape using three 10 minute workouts a week and you might give the aerobics machines in your gym a pass.

Related Articles:

Aerobics A Bad Choice For Weight Loss

High Intensity Workouts- Better Results In Less Time From 10 Minute Workouts!

High Intensity Workouts & Endurance

High Intensity Workouts For Weight Loss & Muscle Building

NYC Personal Trainer Kevin Richardson is the most sought after personal trainers in New York City, a lifetime drug free bodybuilding champion and the founder of the Naturally Intense System of Diet & Exercise™. His high intensity 10 minute workouts have been helping people get better results in less time for the past 19 years! Get a copy of his free weight loss e-book here!

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | One comment | Add to del.icio.us
Post tags: 10 minute workouts, aerobics, high intensity training, high intensity workouts, naturally intense

19th Street Gym Closes Its Doors & Naturally Intense NYC Personal Training Services Moves to Synergy!

19th Street Gym Formerly Better Bodies Closes Its Doors.

It is with great sadness that I announce that the 19th Street Gym, formerly known as Better Bodies is indeed closed and gone for good. As one of the few remaining independently owned gyms in New York City and one of the last hardcore training facilities in Manhattan, its passing is more than a singular sorrow. Naturally Intense NYC Personal Training Services was based out of the 19th Street Gym since January of 2009 and I selected it as my base of operations because of the great equipment, great staff and the high quality of personal trainers working in that establishment.

19th Street Gym Was A Great Spot For Those Serious About Training

With a wide range of truly first class equipment, 19th Street was the place to train for everyone from professional bodybuilders to famous actors and rap stars. Even more importantly, the atmosphere was really one conducive to serious training, an element missing in so many gym chains today. It’s abrupt closing left many feeling somewhat cheated, as the former 19th Street Gym staff were selling two year memberships right up to the day that the gym closed its doors, but to their defense, the first thing that they said to me when I spoke to them was how badly they felt about selling people memberships right before the closing. From what it seems, they were as much in the dark as anyone else as to the precarious financial situation of the 19th Street Gym and were very much concerned with their own reputation being tarnished as a result. My heart goes out to them, and to all the great members of the 19th Street Gym. The people that trained there were a really great mix, and as I mentioned before, the personal trainers that worked out of the gym were very much top notch. Losing a place that you train can often make you feel like you have lost a home, but I have to give it to the folks at Synergy Gym at 138 West 14th Street- they really did show a tremendous amount of hospitality in opening their doors to me and my personal training clients, as well as all the former members of 19th Street Gym.

Many Former 19th Street Gym Members Are Now At Synergy Gym on 14th Street

Synergy is honoring a portion of all memberships at 19th Street Gym, in addition to giving all former 19th Street Gym members the opportunity to come in and try the place out before making any long term commitments. So far most of the personal trainers from 19th Street and their clients have moved over, in addition to many former 19th Street Gym members as well. Synergy Gym is most certainly a top rated facility with an excellent range of equipment and a great atmosphere as well, and it was a huge relief to be able to find an independent gym with those qualities so close to my old headquarters. So far almost all of my personal training clients have made the jump and they love it at Synergy. What I like as well, is that when I look around, I still see many of the great people that were at the 19th Street Gym, and so it feels like home already. Stop in and check it out if you are in the neighborhood and tell them that Kevin sent you!

Synergy Gym

138 West 14th Street (between 6th & 7th Avenues)

New York, NY 10011 

NYC Personal Trainer Kevin Richardson is the most sought after personal trainers in New York City, a lifetime drug free bodybuilding champion and the founder of the Naturally Intense System of Diet & Exercise™. His high intensity 10 minute workouts have been helping people get better results in less time for the past 19 years! Get a copy of his free weight loss e-book here!

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | One comment | Add to del.icio.us
Post tags: best gyms, gym reviews

Healthy eating with kids! I think one of the main concerns of people with kids is how do you eat healthy in a household where the kids eat all sorts of unspeakable junk foods. The answer is simple- you cook for them, and work at it long enough and hard enough that they don’t feel a need to have a can of soda or stop by McDonalds. The key is to start young and lead by example. It’s a lot of work, but in the end the rewards of having a healthy household where the kids eat well and don’t feel like they are missing out on anything is priceless. By popular demand, here is a repost of one of our most popular blog posts on the subject: A morning in our household with the kids. Enjoy! Kevin Richardson, Founder of the Naturally Intense System of Diet & Exercise.

  Healthy Eating With Kids

Making Breakfast & Getting 5 Kids to School

It’s Monday, the end of the weekend and the beginning of the mad hundred meter dash that is the work week. I wake up promptly at 6 am, amidst the snoring of a sleeping household. The kids are still asleep and my (far) better half is still in dream world as well after a long night with the newest member of the Richardson family. Lucien is 8 weeks old, so we are still in the red-eyed stage and stumbling over ourselves as his highness wakes up every two to three hours to feed, (which is not too different from how his dear old dad eats, although I prefer to do so during conventional waking hours.) Seeing as everyone is asleep, I take the time to enjoy the silence and as I begin my morning routine.

With five kids in the house these moment are few and far between so I always try to make the most of it whenever I can. I start getting breakfast ready. Many have asked me if my family eats the way that I prescribe as the founder of the Naturally Intense System of Diet & Exercise and the answer is a resounding ‘Yes!” This is indeed a Naturally Intense household and I have always ensured that the kids eat as healthy as possible. I am also blessed in that my significant other has been eating in accordance with the Naturally Intense guidelines for over 5 years before were even dating-so everyone is very much onboard! That being said, I don’t believe in prescribing to others what they should and should not eat as I think that with so many couples it ends up being a source of discord and I think it a bit disrespectful. Stephanie was originally a Naturally Intense personal training client many, many moons ago in addition to being a senior member of the martial arts school that I run, and she has always adhered to the eating principles on her own (which is how the dietary component is supposed to work in the first place). Thus it always made eating at home and eating out really easy for both of us. (Yes, we do eat out and you can check out the Healthy NYC Restaurant Guides if you don’t believe me).  I call breakfast time at the Richardson residence punch in time for my first shift as a short order cook, as each of my little ones have their own particular tastes and preferences. So it isn’t uncommon that I end up cooking 4 different meals for each of them, in addition to what Steph and I will eat as well.

Healthy Eating With Kids- The Munchkins Wake Up

By 6:30 am the munchkins are waking up, bleary eyed and hungry, and I take the orders as they file into the living room to watch Nickelodeon Junior, much to the chagrin of my 14 year old who protests that he never gets to see the BBC News in the morning. I remind him that life isn’t fair and that the 4 year old, the 5 year old and the 6 year old outnumber him, and have been showing signs of feral pack activity recently so he’d better endure a few minutes of Sponge Bob if he knows what’s good for him. He has been humbled by the horde before so he sheepishly submits. So here are the orders for today, Indi, my daughter and future president of a yet undisclosed developing country wants 6 boiled eggs some oatmeal and some strawberries, and I fire up the stove to start it up. (She might be small- but she eats a big breakfast just like Daddy!) My step-son, Paolo (the intellectual) wants white rice and scrambled eggs, while Reid (the muscle of the group) wants rice as well, but with tuna fish (he isn’t too big on eggs these days) . My 14 year old wants oatmeal, with raisins an orange and some eggs. He likes his scrambled whereas boychild number 3 prefers his in omelet form. Thank goodness the youngest of the bunch is breast fed! But he’ll have his orders in soon as well. While juggling all this in the kitchen, I am also getting lunch ready for the little ones as I don’t put much faith in the school lunches and they really like it when they have a home cooked meal at school.

Healthy Eating With Kids-Making Lunch For The Kids As Well

 Today is their lucky day, as I am cooking up a dish of rice, peas and beef, a universal favorite with all of the kids! I have always done my best to cook great tasting meals not just for me, (I am quite the connoisseur if I do say so myself) but for the kids. It only takes a bit of imagination and a small investment of time, but having kids that not only eat well but prefer to eat well as a rule is a priceless return on that investment. Anyway, on to breakfast, which for me is a large bowl of old-fashioned oatmeal, (Steph likes adding some raisins to hers, but I prefer mine plain or with some coconut tossed in). Since I was already cooking in the kitchen I am also having some mahi-mahi that I cooked with a teaspoon of olive oil. I always have some fruit for breakfast, (I try to eat them as they come into season as opposed to eating the same thing day in day out.) The oranges were especially good so I am having one from the bunch.

A small omelette with thyme, onions and a touch of black pepper tops off the feast. The Naturally Intense mantra has always been, ‘Breakfast like a king’ and I certainly follow my own advice! The television is turned off (with some groans, of course!) as we all sit around the table for our breakfast. It is important for us that eating be an activity in and of itself, not something we do while watching TV as the conversations and interaction are an important part of being a family. After breakfast comes the mad rush to wash dirty faces, have teeth brushed, put on clothes, pack lunches and get the kids in the car for the drop offs. The oldest goes by school bus, but it is quite a challenge getting the others all to school on time. After the customary fight over who gets to use the Spiderman toothbrush, and the mandatory wardrobe changes that the little ones go through before selecting an ensemble suitable for them to be seen in public wearing, we are off!

 Continued in A Day In Our Naturally Intense Life Part 2

Related articles:

What’s it like to never cheat on your diet

Visionary NYC personal trainer, internationally renowned natural bodybuilder and fitness expert, Kevin Richardson lives in Brooklyn with his wonderful family and 2 cats! Get a copy of Kevin’s free award winning weight loss ebook here!

Sign up for our Email Newsletter

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | One comment | Add to del.icio.us
Post tags: diet, diet tips, eating tips, healthy eating, personal trainer nyc articles

Tuna is a great source of protein, but it shouldn't be your only one.

Man Cannot Diet On Tuna Fish Alone- And Shouldn’t!

With the recession in full swing a lot of people are trying to cut down on their food expenses and for many interested in losing weight and getting into shape, canned tuna fish (the low sodium and water-packed variety of course- as all other forms have far too many added preservatives and salt to be considered a healthy choice) seems to be the ideal high protein, low fat and low cost alternative fresh fish, which is almost always far more expensive. Many of my personal training clients turn to canned tuna as well as a quick and convenient way to get their protein requirements. To that end, I am often asked if it is a good idea to eat canned water packed tuna fish as the center piece of a weight loss diet and I am always a bit reluctant to give it a clear thumbs up.

The Pro’s- Tuna Is Cheap And Convenient

Low sodium, water packed tuna in a can is a widely available source of protein, it is relatively inexpensive- though a bit more pricey than the regular oil packed and higher sodium versions- and easy to eat on the run. All things considered, however,I cannot say that it is a good idea to eat too much of it over the course of a day. While tuna fish does indeed supply a hefty amount of protein per serving, it should not be your sole source. It is my firm belief that we as human beings should eat foods that are not only nutritious, but that are prepared for us with some degree of positive energy. It might not occur to some, but I know personally and with my experience working with others that there is a significant difference to the way that our bodies respond to food that we or someone we know, love and trust over food that comes in a box, can or from a fast food restaurant- even if the foods are the same, and are made with the same ingredients.  Aryuvedic philosophy places a great emphasis on the healing properties of a well prepared meals. I think everyone can easily reflect on the joy of eating meal made by a spouse, loved one, mother, father, grandmother or otherwise. There is almost an extra ingredient that somehow cannot be reproduced by a mechanical process, and while most can see the detrimental effects of modern refined foods due to the manner in which the food is made and prepared, we often lose sight of the importance of having a connection to our food sources as well.

The Cons- Tuna Is High In Mercury But Low In Fat

Getting back to canned tuna, the high levels of methyl-mercury are also causes for concern if you are going to eat it on a daily basis. There are ways to minimize your intake by consuming tongol tuna fish instead- (read my post on tongol tuna fish here) as it has significantly less mercury levels as it is a smaller fish than the traditional albacore that is available in low sodium and water-packed forms. Mercury levels aside, there is also the problem of fats. Canned tuna, while it does contain some omega 3 fatty acids, still  have nowhere near enough fat to support your nutritional requirements, less so if you are engaged in regular intensive exercise. A can of tuna may be acceptable occasionally, but you will still need to eat a wide array of other fishes and meats to get the fats your body needs to stay healthy and to lose weight long term. Fat is an important part of the equation, as are the micro-nutrients found in higher concentrations in other protein sources, such as eggs, chicken, and other meats. (See my article on fats here).

A Healthy Diet Must Have A Variety of Food Sources

The other problem is that unless you intend to eat canned tuna for the rest of your life as your main source of protein (which is really a bad idea)- you are not going to be taking the steps to eat well long term and you do risk regaining any weight that you may lose when the time comes that you really can’t eat tuna fish anymore- as believe me it will happen.  A healthy diet is one that has a variety of foods, and though it might be convenient to just open up a can, it isn’t the path towards getting lean and staying there. The same goes for skinless chicken breasts as well, which in my opinion is not the best choice for a weight loss eating regime, but that is material for another blog post!  I do know that many people out there have very few choices when it comes to food and for them canned tuna fish is very much a luxury. Growing up, it was for me and was really all that I could afford when I started training back in Trinidad, so I know firsthand how hard it can be to be able to afford fresh fish and other quality protein sources. Hopefully a day will come when everyone will be able to eat a wide variety of choice foods and not only those with higher incomes. Thank you for reading!

Related Articles:

Fat- Why We Need It To Lose It

Tuna- Is It Still Safe To Eat

Tongol Tuna- A Safe Real Food Choice

NYC Personal Trainer Kevin Richardson is the most sought after personal trainers in New York City, a lifetime drug free bodybuilding champion and the founder of Naturally Intense High Intensity Training™.  Get a copy of his free weight loss e-book here!

Sign up for our Email Newsletter

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | One comment | Add to del.icio.us
Post tags: diet, diet tips, eating tips, health tips, healthy eating, weight loss

Most Annoying Question Ever Asked As A Bodybuilder UPDATED VERSION
This is something posted over at the MYSPACE FITNESS & MUSCLE GROUP in response to the question, “What is the most annoying question that I have ever been asked as a bodybuilder?” Well, unfortunately, I have quite a list and I am always amazed that people actually say these things! Don’t get me wrong, I truly enjoy talking to people and have been known to spend hours answering questions from complete strangers. If you ever see me in the street, please don’t hesitate to stop me and say “hi!”  On the other hand,  some people do ask some really silly and sometimes inappropriate things (I won’t bore you with the inappropriate stuff), and so here they are in no particular order of annoyance, along with the responses that I wish I could say but am just too damned polite to do so. Enjoy!
Q: “Do you lift weights?”

A: No my parents were Greek Gods.

Q: “How much do you lift?”

A:16! 3.5 times!

Q: “Are you really going to lift all that weight?”

A: No, I just like to load up the bars in the gym and stand next to them while breathing really heavily. It’s how I get my cardio in, and it makes my stalker phone calls more realistic.

Q: “How long will it take me to look like you?”

A: About 30 seconds, but you will have to always wear dark colours, walf fast and find a way to fake the beginnings of male pattern baldness.

Q: “How can I turn fat into muscle?”

A: You need a full moon, two live chickens (preferably free range), four land lizards, a goat and some red paint. An advanced knowledge of voodoo would help too!

Q: “Doesn’t all that muscle slow you down?”

A: Only when I pass in front of a mirror.

Q: “How come you don’t wear clothes that show off your muscles all the time?”

A: Because it would certainly tip the super-villains off as to my secret identity.

Q: “Why don’t eat normal food?”

A: I have to watch my figure, because if I don’t, no one else will.

Q: “What is it like to live with yourself with a body like that?”

A: Actually, I can’t live with myself. We  had a huge argument and broke up about four days ago and I had to ask myself to  move out. If you don’t mind it’s still a sensitive issue and I would rather not talk about it.

Q.: Do you lift weights?

A: Not at all, I am currently having a severe allergic reaction to shellfish. Don’t worry the swelling will go down as soon as I take my Benedryl.

Q: “Why do you still train so hard, aren’t you big enough already?”

A: No, you see my goal is to win the Mr. Universe, not the earth based one, the real one held on Mars, and if you’ve ever seen the Klingons or the Kryptonians, you’ll understand that I really need to keep training!

Q: “Did you ever follow the Atkins Diet?”

A: No, I guess I never wanted to look like Dr. Atkins.

Q: “Do you only eat salads?”

A: That’s right, I have one leaf of lettuce, twice a day. If I am really feel like splurging, I’ll have three leaves!!!

Q: “What is the best way to lose 40 lbs in 24 hours?”

A: Cut off your left leg.

Q: “What is the best way to lose 20 lbs in a week?”

A: Step one: go to Mexico. Step 2: Drink the tap water.

Q: ‘How did you get so big without using steroids?”

A: Simple, I never exhale! Ever!

Q: “You know I used to look just like you when I worked out!”

A: Thanks for telling me, I really wouldn’t have known otherwise.

Q: “How can you look like that if you don’t take any supplements?”

A: I have a magic pendant that helps me lose fat, gain muscle and gives me the proportional strength of a soccer mom in Florida named Frida!

Q: “Why do you train so hard all the time?”

A: Richard Simmons! I don’t want him to catch up!

Q: “Don’t you feel strange with so many people knowing what you look like in your underwear?”

A: How does anyone know what I look like in my underwear? You must be referring to pictures of my twin brother. He looks just like me except he has a thing against wearing clothes in public and he looks a tad shorter since he never wears shoes!

Q: “Do you really look the way that you do in the pictures?”

A: Yes, but, only on weekdays at 3:34 pm, during Daylight Savings Time.

Q: “With muscles like that, why don’t you get a tattoo?”

A: Great idea! Where can I get a life-sized tattoo of myself, but 2 inches taller?

Q: “What would really happen if you cheated on your diet once and had a little bit of pizza or ice-cream?”

A: I would have broken my promise to the tree fairies and as promised they would take away my first born. Can’t afford to mess with the fairies!

Q: “How come your arms are so big?”

A: Mosquitoes. My skin is really sensitive!

Q: “How come you stay in great shape all the time?”

A: Cloning. There are actually four of us. One eats well and trains hard and we keep him locked up in the cellar downstairs and just bring him out for photo-shoots while the rest of us lounge around, watch daytime television, eat junk food and write articles for our blog. And now that you know our secret we are going to have to kill you.

Q: “Isn’t it a bit weird spending all that time doing things like bodybuilding? Why don’t you do a more normal sport.”

A: After they banned cheese rolling, I had nowhere else to go. Besides it seemed like a pretty natural transition.

Q: “Are you available for bachelorette parties? I need a stripper?”

A: Absolutely, as long as you feed me and I don’t have to take off any of my clothes.

Q: “Are all those muscles really yours?”

A: Not exactly, it’s actually a suit that I got early on layaway from Modells. Two more payments of $19.99 and it’s all mine!!!!

Any questions?

NYC personal trainerKevin Richardson is not leaving his day job as a health and fitness writer,  and the founder of the Naturally Intense High Intensity Training. You can learn more about Naturally Intense at his official website at www.naturallyintense.net and be sure to get his free weight loss book here!

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | One comment | Add to del.icio.us
Post tags: bodybuilding, humor, personal training

A recent study found that 90% of those preparing for a marathon will sustain an injury. Photo by Martineric.

Are We built for long distance running? Another Point Of View

With the excitement building from the upcoming NYC Marathon here in New York City, there is a lot of buzz about the safety of running long distances, an issue which was recently raised in an article in the NY Times based on the book, “Born to Run” by Christopher McDougall. Mr. McDougall puts forward the notion that long distance running is indeed part of our evolutionary heritage and that humans as a species are made to run for miles and miles, a point that I disagree with strongly, especially given my 18 years of working with individuals mildly to severely injured from long distance running as a NYC Personal Trainer. According to studies done by the Saint Mary’s Hospital and Medical Center in San Francisco, 90% of those who train for a marathon sustain injuries in the process.1

This while more and more people take up marathon running here in the United States every year. My own experience in my personal training practice is even more definitive with all of my clients running three miles or more on a regular basis in the past sustaining some form of injury in the process. I do understand the thrill from competing in marathons, and I have worked with several clients that compete in long distance races. When someone is passionate about a particular activity, they will take risks, if not we would not have any NASCAR races or most of the extreme sports today that tend to result in major injury when something goes wrong. However I am always of the mind set that the science behind the risk factors should be very real, and not simply a matter of opinion and conjecture.

Long Distance Running In Primitive Man- Some Theories

In his book, Mr. McDougal, (who himself is a runner plagued by injuries, mind you) argues that the idea of long distance running being bad is a fairly recent phenomenon. As evidence of our long distance running heritage, he cites the examples of several tribes where running is very much the norm. Tribes where injuries which are common here in the U.S. among runners are unheard of. He also stakes his claim with the theory that our ancestors used endurance hunting as a method of obtaining meat. It is well known that most animals can run for short distances far faster than even the best trained human being, however according to a 2007 paper in the journal,  Sports Medicine, Daniel E. Lieberman, a Harvard evolutionary biologist, and Dennis M. Bramble, a biologist at the University of Utah, in terms of running for long distances, a human could outrun a horse in hot weather because of our rather well developed cooling mechanisms. I personally am not sure how scientifically valid this point actually is, as to date there as has been no such endurance race pitting man against animal to draw any real life conclusions. 

In keeping with this  idea Mr. Dougal presents the theory that primitive man engaged in what is known as persistence hunting, where they would chase their prey for hours until it overheated and was easier to kill at a closer range. Several reports note the practices of some modern hunter gather tribes as evidence of this form of hunting by our ancestors. As convincing as it sounds such theories, even if they did hold water fail to take into consideration one some very important factors. Namely that evolution is not a static phenomenon and that while small groups of people around the world are indeed adept at long distance running without injury, (the author cites the Tarahumara Indians of Mexico and of course the Kenyans immediately come to mind), we have to take into account the fact that the average Western male or female significantly outweighs their early ancestors.

The Average Westerner Today Is Not Built For Long Distance Running

The weight of the average American male aged 20-74 years rose from 166.3 pounds in 1960 to 191 pounds in 2002 according to a report by the Center for Disease Control 2, while the average weight for women in the same age group increased from 140.2 pounds to 164.3 pounds! Keep in mind that humans as a whole were far bigger in the 1960’s than they were in during the Middle Ages, and they were even heavier than our hunter-gathering great-great grandparents, several thousand years earlier, all thanks to the increased availability of food. Taking this into consideration, in addition to the fact that the average Kenyan runner and interestingly enough, the Tarahumara Indians of Mexico have builds and body weights that are far more akin to our early ancestors than the average that you will see in this part of the world.

As much as proponents for running may argue about that our physiology primes us for running, (the human big toe is not divergent, which along with the comparatively spring like tendons in our legs and feet that other primates do not seem to have, seem to suggest that we are built to run)- this argument fails to address our collective weight gain over time as a species and the fact that these adaptations make us adept at sprinting, not just long distance running. (Staying with the physiological argument, that we are able to store enough glycogen in our muscles for twenty miles worth of running, by the way, really makes the 26.2 miles of a marathon a bit of a stretch, even for the best trained of our species.)

As for running as a means of hunting, as a hunter myself and one that has taught survival classes for almost two decades, and who has spent a significant amount of time living off the land in rainforests without the benefit of modern tools, I can say with authority that trapping animals, and not running after them is the most effective method of obtaining food, as energy conservation is a key factor in conditions where you have to kill what you eat.

The Persistence Hunting Theory Debunked

Hunting provides supplementary protein from time to time, but the mainstay of the diet comes from animals trapped, in addition to edible plants, fruits, berries and insects gathered throughout the day. The Bushmen of Africa may indeed use persistence hunting, but the number of hunter gatherer tribes employing the aforementioned techniques far outnumber them, from the Native American Indians in North America, their cousins further south in the Amazon basin, Papua New Guinea and many other tribes living in the rainforests of the African continent. As a rule in survival training, you need to do as little as possible to obtain food, then you try running several miles on a diet consisting of only hunted protein and edible plants- you will most likely die in the process. When a true hunter does hunt, they find a way to make the prey come and then ambush using stealth and concealment.

Humans Are Not Designed For Long Distance Running On Hard Surfaces Or In High Tech Shoes

I do firmly believe that another reason why people get injured from long distance running is because of artificial surfaces. Road running is not exactly part of our evolutionary heritage and paved asphalt is fairly new to our feet. Given the number of runners that also sustain injuries in spite of wearing the latest in high technology running shoes, I suspect that they either play a role or are largely ineffective in preventing injury. It is a 20 billion dollar industry and one that stands to gain much from the commonly held notion that you need to constantly change shoes to keep your feet in good shape if you are an active runner. Is running barefoot the answer? Well, on this Mr. McDougal and I seem to see eye to eye, as when I did run every day for several years as a young teen, I never wore high tech sneakers, only very thinly soled shoes. But then again, I didn’t weigh more than 125 lbs at the time.

1. Epidemiology and aetiology of marathon running injuries-1 2006 World Congress on the Science and Medicine of the Marathon, Chicago , ETATS-UNIS
2. Mean Body Weight, Height, and Body Mass Index (BMI) 1960-2002: United States

Kevin Richardson, Personal Trainer NYC in addition to being the founder of the holistic based Naturally Intense System of Diet & Exercise™, is also the head instructor of the Amegakure-kan school of ninjutsu. For more articles, free ebooks and more visit his official website at www.naturallyintense.net.

Sign up for our Email Newsletter

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | 9 comments | Add to del.icio.us
Post tags: fitness, health tips, long distance running, marathon, nyc marathon

When is the best time to exercise- is it mornings or evenings?

When Is The Best Time To Exercise?

Everyone has their preferences and ideas as to when is the best time to exercise. Some like training first thing in the morning and starting the day with a good workout, others squeeze in their training sessions around lunchtime while most tend to train after work in the late evening or at night. The question remains however when is the best time to train and does the time that you train really matter in the first place? Unfortunately, the answer isn’t as clear cut as one might expect as there is no real best time to exercise per se- only times that may be ideal based on your individual training habits. While the science of how our body works indicates that late afternoon workouts are usually best for optimum performance, the adaptive nature of our bodies are such that we can learn to operate at peak efficiencies at almost any time of the day by training ourselves to do so. In this article we will take a hard look at the pros and cons to training at different times of the day and hopefully it provide some insight into the best training times for you.

When Is The Best Time To Exercise- A Look At How Our Body Works

Your body works in accordance with what are called circadian rhythms which are in a sense very much like an internal clock that operate on a cycle of just about twenty four hours.[1] Fluctuations in our core body temperature occur in conjunction with the passage of the day- rising and falling between approximately 97.5 and 99.5 degrees Fahrenheit- (that’s 36.5 to 37.5 degrees Celsius for those of us on the metric system). Our inner body clock is designed in such a way that it resets itself every day using light as a major frame of reference. It synchronizes both our moods and energy levels in a cyclical pattern based on what the time of day it is- a phenomenon that we all can easily relate to in our everyday life . for example, when you wake up your mental performance isn’t quite as sharp as it is after you have been awake for a couple of hours- regardless of how much coffee you drink! It takes time for us to ‘warm up’ and it is a process that happens gradually over time as we get sharper and sharper as the hours go by. This increase in mental acuity continues up to the early evening, at which point our ability to concentrate begins to decline. This pattern holds true not just for our mental capacities but for everything from peak muscular performance, anaerobic power output and our overall motivation to exercise in the first place.

So When Is The Best Time To Exercise?

From a strictly statistical perspective the human body under normal circumstances is at its physical best from 4 pm to 7 pm.

This may sound like a very clear cut answer to the question of when is the best time to exercise- but it isn’t. While it is true that our hormone levels peak in late afternoon thus giving our muscles peak potential in terms of flexibility and power output, the increase in performance in a real world setting is very slight. You see, being the ever adaptive beings that we are, you can train yourself to perform at your best at any time. Several studies have found that when individuals are made to train only in the morning or only in the early evening (our theoretical peak time)  those that trained in the morning did better as a whole on physical performance tests early in the day while the evening trainers did better on their tests in the evening.[2] The same pattern applies to athletes as well as studies have shown that changes in time zones and time of performance significantly affects the outcomes of sporting events.[3,4]

When Is The Best Time To Exercise? Anytime!

The best time to exercise is whenever you can!

Exercise, like light and change in environmental temperature seems to also have a powerful effect on synchronizing our internal clock.[5] So how does this apply to your training? Well if you have an event that will require you to be at your best, it would make sense that you time your training to coincide with the time of the event several weeks beforehand. Other than that, even though research shows that the ideal time to exercise is in the late afternoon, the advantages are slight and at the end of the day you will adapt anyway to whatever time you train.

From personal experience, I have trained both on morning and in the evenings (I do my leg workouts on Sunday mornings and the rest of my body during the week at around 6:30 pm or so as I have for the past ten years or so). Do I see any noticeable difference? Not at all, and with the poundages that I lift and the degree of intensity with which I train, any drop in performance would be very easy to detect! The same applies for the hundreds of people I have trained over the years as well- although well over 95% of them do prefer to train in the evening. Is there a difference in the amount of body fat lost from training in the morning versus training in the evening? Again, my experience working with a large number of  clients hasn’t shown any difference nor is there any real science behind the idea of the morning being the best time to exercise in terms of losing body fat.Practicality has to be taken into consideration before anything else so if you are only able to train on mornings, then that’s when you should train- if you find it more convenient to train on evenings- then that’s your ideal time to exercise. The key to success in any athletic endeavor or fitness program is consistency- so find a time to exercise that fits into your life in such a way that you can stick with it and you’ll always be successful!

References:

1. Charles A. Czeisler MD, PhD (1999). “Human Biological Clock Set Back an Hour”. Harvard Gazette 1999

2.  Atkinson G, Reilly T. Circadian variation in sports performance.Sports Med. 1996 Apr;21(4):292-312.

3. Smith RS, Guilleminault C, Efron B. Circadian rhythms and enhanced athletic performance in the National Football League. Sleep. 1997

4. Winter WC, Hammond WR, Green NH, Zhang Z, Bliwise DL. Measuring circadian advantage in Major League Baseball: a 10-year retrospective study. Int J Sports Physiol Perform. 2009

5. Reilly T. Human circadian rhythms and exercise. Crit Rev Biomed Eng. 1990

Kevin Richardson is an accomplished health and fitness writer, lifetime natural bodybuilder, the creator of Naturally Intense High Intensity Training and one of the most sought after personal trainers in New York City and ! You can get a copy of Kevin’s free award winning weight loss ebook here! Visit his official website at www.naturallyintense.net

Sign up for our Email Newsletter

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | 12 comments | Add to del.icio.us
Post tags: exercise, sports performance, training time, training tips

Tony O- Truly Naturally Intense!

Ordinarily I don’t say much about the accomplishments and going ons of my personal training clients, (and as a rule I stick to a code of ethics that relegates all matters related to my clients to a position of utmost confidentiality), but in this case I have my client’s permission to talk a bit about him and his accomplishments and I am certain that it will be an inspiration to many.

Tony O (as we will call him) started training with me in the summer of 2008 at the tender age of 52. Tony is an incredibly motivated type, one whose tenacity and dedication serves to inspire me on a daily basis. Last winter Tony was diagnosed with a sever tear in his rotator cuff (an old injury that he sustained years prior that simply would not go away) and would have to undergo surgery to correct the tear. Unfazed, he trained around his injury right up to the day before the surgery- with me ensuring that the workouts would not in any way exacerbate the problem. After a two week convalescence, tony was back in the gym with a vigor, arm in cast, but with no break in his stride. We trained everything but his left shoulder, and as time went on, the impairment grew less and less and he was cleared to train the injured side.

I can hardly describe how happy he was when we were able to complete a workout without his shoulder being an issue. The Naturally Intense workouts revolve around the idea of constant change and a huge selection of movements to work individual muscles and is ideal for anyone with an injury as there is always a way when you have an extensive repertoire of exercises! Tony’s joy, however was somewhat short lived, as he learned several weeks after getting back on track with his shoulder that he had a torn meniscus in his knee- another old injury coming back to haunt him.

Again, he trained right up until the day of the surgery and the day after, Tony was back in the gym. Slight limp, but the sparkle very much in his eyes! Tony had also lost 22 lbs over the course of a three week period when he finally decided that he would give the dietary guide that I provided him a try. (He promises to release the ’before’ pictures as well very soon!

 I would like to congratulate him on his continued success and commend him on his fantastic sense of dedication. Tony, you truly are Naturally Intense!

Kevin Richardson is one of the most sought after personal trainers in New York City, a prominent health and fitness writer and the founder of the Naturally Intense System of Diet & Exercise™- a system designed to help you do everything from lose weight to build muscle using 10 minute workouts.

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | 2 comments | Add to del.icio.us
Post tags: dedication, personal training

A Living Example of the Power of 10 Minute Workouts!

For the past 18 years, the 10 minute workouts of the Naturally Intense System of Diet & Exercise™ have served as the foundation not only for my success as a drug free athlete, but also for the success of hundreds that have used it for everything from weight loss, overall health and fitness improvement to physique competition and sports performance enhancement. It is heartening to know that more and more research is being done to prove what I have worked for the better part of my life to teach others- namely that when it comes to really making a change in your body- less is more.

Read the NY Times posting here:

http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/

Celebrity NYC Personal Trainer Kevin Richardson is the creator of Naturally Intense High Intensity Training™, a lifetime natural bodybuilder and one of the most popular personal trainers in New York City. Get a copy of his free weight loss ebook here.

© KevinRichardson for Naturally Intense High Intensity Personal Training™ Blog, 2009. | Permalink | No comment | Add to del.icio.us
Post tags: 10 minute workouts