By George Monbiot, Monbiot.com
Posted on April 18, 2008, Printed on April 19, 2008
http://www.alternet.org/story/82628/

Never mind the economic crisis. Focus for a moment on a more urgent threat: the great food recession that is sweeping the world faster than the credit crunch.

You have probably seen the figures by now: The price of rice has risen by three-quarters in the past year, that of wheat by 130 percent. There are food crises in 37 countries. One hundred million people, according to the World Bank, could be pushed into deeper poverty by the high prices. But I’ll bet you have missed the most telling statistic. At 2.1 billion tons, last year’s global grain harvest broke all records. It beat the previous year’s by almost 5 percent. The crisis, in other words, has begun before world food supplies are hit by climate change. If hunger can strike now, what will happen if harvests decline?

There is plenty of food. It is just not reaching human stomachs. Of the 2.13 billion tons likely to be consumed this year, only 1.01 billion, according to the United Nations’ Food and Agriculture Organization (FAO), will feed people.

I am sorely tempted to write another column about biofuels. From this morning all sellers of transport fuel in the United Kingdom will be obliged to mix it with ethanol or biodiesel made from crops. The World Bank points out that "the grain required to fill the tank of a sports utility vehicle with ethanol … could feed one person for a year."

Last year global stockpiles of cereals declined by around 53 million tons; this gives you a rough idea of the size of the hunger gap. The production of biofuels this year will consume almost 100 million tons, which suggests that they are directly responsible for the current crisis. In the Guardian yesterday, British Transport Secretary Ruth Kelly promised that "if we need to adjust policy in the light of new evidence, we will." What new evidence does she require? In the midst of a global humanitarian crisis, we have just become legally obliged to use food as fuel. It is a crime against humanity in which every driver in this country has been forced to participate.

But I have been saying this for four years, and I am boring myself. Of course we must demand that our governments scrap the rules that turn grain into the fastest food of all. But there is a bigger reason for global hunger, which is attracting less attention only because it has been there for longer. While 100 million tons of food will be diverted this year to feed cars, 760 million tons will be snatched from the mouths of humans to feed animals. This could cover the global food deficit 14 times. If you care about hunger, eat less meat.

While meat consumption is booming in Asia and Latin America, in the United Kingdom it has scarcely changed since the government started gathering data in 1974. At just over 1 kilogram per person per week, it’s still about 40 percent above the global average, though less than half the amount consumed in the United States. We eat less beef and more chicken than we did 30 years ago, which means a smaller total impact. Beef cattle eat about 8 kilograms of grain or meal for every kilogram of flesh they produce; a kilogram of chicken needs just 2 kilograms of feed. Even so, our consumption rate is plainly unsustainable.

In his magazine The Land, Simon Fairlie has updated the figures produced 30 years ago in Kenneth Mellanby’s book Can Britain Feed Itself? Fairlie found that a vegan diet grown by means of conventional agriculture would require only 3 million hectares of arable land (around half the current total). Even if the United Kingdom reduced its consumption of meat by half, a mixed farming system would need 4.4 million hectares of arable fields and 6.4 million hectares of pasture. A vegan Britain could make a massive contribution to global food stocks.

But I cannot advocate a diet I am incapable of following. I tried it for about 18 months, lost about 28 pounds, went as white as bone, and felt that I was losing my mind. I know a few healthy-looking vegans, and I admire them immensely. But after almost every talk I give, I am pestered by swarms of vegans demanding that I adopt their lifestyle. I cannot help noticing that in most cases their skin has turned a fascinating pearl grey.

What level of meat eating would be sustainable? One approach is to work out how great a cut would be needed to accommodate the growth in human numbers. The United Nations expects the population to rise to 9 billion by 2050. These extra people will require another 325 million tonnes of grain. Let us assume, perhaps generously, that politicians like Ms. Kelly are able to "adjust policy in the light of new evidence" and stop turning food into fuel. Let us pretend that improvements in plant breeding can keep pace with the deficits caused by climate change. We would need to find an extra 225 million tons of grain. This leaves 531 million tons for livestock production, which suggests a sustainable consumption level for meat and milk, some 30 percent below the current world rate. This means 420 grams of meat per person per week, or about 40 percent of the United Kingdom’s average consumption.

This estimate is complicated by several factors. If we eat less meat, we must eat more plant protein, which means taking more land away from animals. On the other hand, some livestock is raised on pasture, so it doesn’t contribute to the grain deficit. Simon Fairlie estimates that if animals were kept only on land that’s unsuitable for arable farming, and given scraps and waste from food processing, the world could produce between a third and two-thirds of its current milk and meat supply. But this system then runs into a different problem. The FAO calculates that animal keeping is responsible for 18 percent of greenhouse gas emissions. The environmental impacts are especially grave in places where livestock graze freely. The only reasonable answer to the question of how much meat we should eat is: as little as possible. Let’s reserve it — as most societies have done until recently — for special occasions.

For both environmental and humanitarian reasons, beef is out. Pigs and chickens feed more efficiently, but unless they are free range you encounter another ethical issue: the monstrous conditions in which they are kept. I would like to encourage people to start eating tilapia instead of meat. It’s a freshwater fish that can be raised entirely on vegetable matter and has the best conversion efficiency — about 1.6 kilograms of feed for 1 kilogram of meat — of any farmed animal. Until meat can be grown in flasks, this is about as close as we are likely to come to sustainable flesh eating.

Rereading this article, I see that there is something surreal about it. While half the world wonders whether it will eat at all, I am pondering which of our endless choices we should take. Here the price of food barely registers. Our shops are better stocked than ever before. We perceive the global food crisis dimly, if at all. It is hard to understand how two such different food economies could occupy the same planet, until you realize that they feed off each other.

George Monbiot is the author Heat: How to Stop the Planet from Burning. Read more of his writings at Monbiot.com. This article originally appeared in the Guardian.

© 2008 Monbiot.com All rights reserved.
View this story online at: http://www.alternet.org/story/82628/

by ANDREA ZANI

Posted on: Saturday, 19 April 2008, 21:00 CDT

For your next workout, personal trainer Jim Post wants you to take a page from your child ’s playbook.

Actually, he wants you to visit their playground.

There — among the climbers, slides and swingsets — you ‘ll find endless opportunities for staying in great all-around shape, Post says.

Keeping fit naturally, outside and with nothing fancy in terms of equipment is the philosophy behind Post ’s new Wisconsin Union mini-course offering: "The Playground Workout. "

The three-week session that begins April 28 is designed to show just how easy it is to play your way to better health.

Post, 46, a certified natural trainer who teaches fitness classes at Madison ’s Monkey Bar Gym, should know.

"I used to be a couch potato, " he says.

By making some simple changes a few years ago, including dropping his alcohol intake and getting off the couch, Post lost 15 pounds fast.

"I got more active. I didn ‘t have to do some weird diet, " he says, though he did start making healthier food choices.

He also found his way to Monkey Bar, the "old-school " gym founded by Jon Hinds. With no exercise machines and no mirrors, Monkey Bar stresses "full-body exercise " that incorporates a variety of basic movements.

Using the Monkey Bar approach, Post shed more weight, for a total of 50 pounds in all. "I discovered I could do this stuff. "

Post says it was Hinds, son of Lifeline "functional fitness equipment " creator Bobby Hinds, who inspired him to devise the Playground Workout mini-course. Much of the class is based on Monkey Bar ideas.

"Jon Hinds inspired me with his stories of watching children on a playground, which is what inspired him to get back to basics, relearn how we moved so naturally when we were kids, " Post says. "My idea was to set up a workout that uses the equipment commonly found at playgrounds, such as monkeybars, swings, etc. "

Post, originally from Mauston, is also a photographer and has taught several photography mini-courses at the Union. He pitched the workout idea to Jay Ekleberry, director of Wisconsin Union mini-courses, while the two were discussing additional courses Post might do.

"He threw it out as a wacky idea, and I love wacky ideas, " Ekleberry says.

Ekleberry also saw the Playground Workout as a nice change of pace for Union mini-courses.

"If you look at what we offer in the exercise area, everything ’s yoga, " he says. "And that ’s OK, yoga is popular.

"Why I got excited about this is that it ’s a unique way to add variety to your workout. . . . And most of us have a playground somewhere in the neighborhood. "

The site for Post ’s mini-course, McKee Farms Park in Fitchburg, was chosen because the city allows more free reign in its park space than Madison, which would have required a paid permit to conduct such a class.

"And they have a great playground out there, " Ekleberry says of the Kids Crossing space in the park.

Muscles in motion

Indeed, the playground has pretty much everything Post needs to put you through your paces. And he will do so by incorporating activities kids do every day.

"I use the Monkey Bar Gym philosophy of using body weight and a minimum of equipment, " Post says. "Lots of exercises — climbing, jumping, pushups, pullups — can be done using the basic gear at the playground. "

Post says his course will focus on four areas: running, jumping, climbing and crawling.

Yes, crawling.

Prepare to get down and probably a little dirty — this is a playground, remember. Count on being low to the ground, on all fours, at some point.

Also count on being sore from this the next day, maybe even the next three days. Even if you think you ‘re in good shape already, you likely will use muscle groups that have been dormant for a while.

"Everything is working, " Post says. "We ‘re not just isolating one part of the body. "

You ‘ll do the monster walk, some kangaroo hops, maybe a relay race. Post even plans to put workout participants through an obstacle course on the playground equipment during the last day of class.

Again, he says, these movements are based on what you ‘re likely to see from kids and "just how natural they move. "

"It ’s really inspiring to get that natural movement back, " Post says.

Quick fit

Even those without a lot of time for a workout can use Post ’s playground ideas.

"A workout like this does not have to be long to benefit from it, " he says. "Even 15 minutes would be enough to work up a sweat and get the blood pumping. "

And if you hit the playground with kids in tow, the workout is great because there ’s plenty they can do right along with you. Even a simple game of tag can count toward the running portion of the workout — and climbing, too, if you ‘re going up and down trying to avoid being "IT, " for example.

"Any playground with a metal swingset and sand, picnic tables and maybe a carousel will work just fine, " he says. "The more stuff to play on, the more you can use your imagination to make a boring exercise into something new and challenging. "

Also a bicyclist and a runner (something he prefers to do barefoot, incidentally, because it allows him to run more naturally), Post occasionally incorporates his playground activities as part of something else he is doing that day.

"When I ‘m bicycling, I sometimes stop at a playground and do a strength workout, then go back to bicycling. "

Post says being fit is a good way to maximize the ability to help others when needed. Case in point is his plan to participate in this summer ’s Bike MS two-day ride (Waukesha to Whitewater to Madison) to help raise money for multiple sclerosis research.

And he hopes his Playground Workout course will show that getting in better shape doesn ‘t have to be a complicated process.

"I thought this would be an easily accessible way for others to get fit, hence the class, " he says.

Room for improvement

All of Post ’s exercises take the same approach, starting with setup and stability, then building strength and, if possible, adding power.

Setup and stability involve establishing proper body positioning. "Everyone pretty much starts at stability, " he says.

Many exercises grow out of yoga poses, which Post includes as part of his workout warmup that gets joints moving and the heart pumping.

Once basic stability is achieved in an exercise, strength is increased by doing a certain number of repetitions or continuing for a given amount of time.

"Maximum benefit comes from short, intense burst of activity, followed by short periods of rest, " Post says. Again, he cites Hinds ‘ Monkey Bar influence.

"One of Jon ’s favorite formats is going strong for 15 seconds, followed by 15 seconds of rest. Alternate between two exercises, such as pushups and chinups, and go for 10 minutes. You ‘re sweaty and beat and you feel great. "

This is also where the power aspect can come into play. As more and more strength is gained, it ’s possible to add a little different element to an exercise to push it into the power realm.

A regular pushup, for example, can move into a pushup where the hands come up off the ground for a clap in between reps. Or a pullup on a swingset crossbar can turn into one where, with a little hitch forward and back, you pull yourself all the way up to be supported by your forearms (think gymnast on the high bar).

Starting with basics and building from there allows people of all fitness level to use these workout ideas, Post says.

"Obviously, you need to pace yourself to your own limits, " he says. "Even doing just a couple of reps each time will produce results. "

But, he emphasizes, "anyone can do this, beginners, athletes — it doesn ‘t matter.

"That ’s why it ’s fun. "

And fun is certainly fitting here — it is the playground, after all.

Source: The Wisconsin State Journal

How to Reduce Waste & Lower Carbon Emissions on Vacation

© Laurie Pawlik-Kienlen

Eco-friendly vacations are easier - and more fun - than you think. Here are 10 ways to save money on vacation and be kind to the planet at the same time.

These family-friendly travel activities reduce waste, lighten landfills, and lower carbon emissions – and save money without you even noticing! For example, traveling by train is the most eco-friendly way to travel (unless you sign up for a bike tour, which is even more green and economical).

For more easy ways to lighten your footstep and save money while traveling, try these eco-friendly ways to reduce carbon emissions.

Green Travel Tips That Save Money

1. Print your maps & tourist information before you go. Instead of buying expensive guidebooks and maps, which are heavy and cumbersome, print the sections you need from online travel websites.
2. Pack light. Apply the golden rule of packing: estimate what you think you’ll need, and cut it by half. Extra weight not only requires extra fuel, it may cost you additional baggage costs.
3. Buy a solar charger. Most cameras, phones and iPods can be charge with a solar charger, which saves carbon dioxide emissions and energy. You’ll save money at home, and you won’t use extra energy resources while you’re overseas.
4. Stay with family, friends or acquaintances. Hotels use massive amounts of energy and resources through daily cleaning, mini bottles of shampoo, lights burning unnecessarily, and so on. If you do stay at a hotel, re-use your towels, sheets, bathroom glasses and other amenities.
5. Look into a home exchange. This type of ethical tourism allows you to get an insider’s feel for the country while stimulating local economic growth. You’ll live like a local, buy home-grown produce and goods, and eat in neighborhood restaurants.
6. Travel by train or bicycle. Trains and bikes are the most eco-friendly transportation options.
7. Rent small cars. The smaller your car, the less gas money you’ll spend – and the fewer emissions will pour into the air. Better yet, ride buses, trains and subways as much as you can. Look into hybrid-electric or biodiesel cars, which may not be as expensive as you think.
8. Eat local. Picnic at least once a day with food from the local market or grocery store – it’s healthier, less expensive, and often tastier. Always have your own refillable water bottle, and buy water purification tablets if the water is a concern.
9. Visit parks and nature reserves. Supporting the protected areas ensures that they’ll be maintained. The entrance fees are usually reasonable, and you’re often encouraged to stay as long as you like.
10. Buy local handicrafts. Refrain from buying souvenirs that exploit wildlife or the environment, such as ivory, tortoiseshell, coral or animal hides. Handicrafts made by locals are not only sustainable, they’re often less expensive.

Here is a recent workout I did last week.

It is a great bodyweight workout, called the FBI Workout (4 x thru AFAP) named after
one of our Monkey Bar Gym members who was training to become a FBI agent. It worked too, they made it into the academy!

I love this workout because it’s simple and kicks ass!!
Go 4 x thru AFAP (as fast as possible)
1) 20 push ups
2) 20 kip ups
3) 20 seated tucks
4) 505 yard run
Total time: 16:21 (PR)

This is my personal best on this workout, it was great.  Joe, (one of my top trainers) and I  went outside for this workout. It was our first really warm day of spring about 68 degrees! The push ups are all pretty easy for me, the kips we did on a tree limb which was very cool, but also very challenging as you had to watch to NOT hit your knees on the tree:) The seated tucks were challenging, balancing on my butt and timing touching my toes right really made me work hard.

Then the final run around the MBG, a total of 505 yards with lots of sharp turns and other challenges along the route. The Run if I could call it that usually took me about 2:00 to 2:20 each time, so I had to really hustle on the last lap to get under my goal of 16:30. The key in this workout and others like it, like the 15/15’s, the 30/300/3000 and the X-Games Workout is to keep moving, NOT to let your mind tell you to stop. The ability to continue to push thru the pain (ala Lance Armstrong) is what makes the difference between the good and great, the high level and medium level. So when doing one of our gut check workouts like this, I take 5 breaths max between sets, then get started again whether or not my mind says if I’m ready…I just go. It hurts but you can push through it and come out on top. When you get use to this, your mental state becomes that of a warrior, strong, determined, confident.

This workout builds mental and physical toughness and you always can push to another level the next time you do it! This workout makes me think of a great quote I actually saw in a Disney hockey movie. The hockey coach said "Yellow Ice or Red Ice." The player didn’t know what he meant, then the coach explained, Yellow Ice means your scared, didn’t give it your all…Red Ice means you left your blood on the ice, you gave everything, you went for it 110%. I love this statement and use it with my athletes and MBG Members…and it never fails to fire them up!

So next time your doing one of our Gut Check workouts like the FBI Workout, ask yourself this question: Are you Yellow Ice OR Red Ice?

Train Hard my friends!!

by Steve Maxwell

Here’s a cool workout the actor Gerard Butler did to get in shape to play Leonidas, the Spartan king, in the new movie, 300. The movie’s about the greatest goal line stand of all time: 300 hundred Spartan warriors were all that stood in the path of a million-man Persian army. The Persian king, Xerxes, tried to march his guys through the tiny Spartan arm which was holding a narrow pass between the ocean and sheer cliffs.

The Spartans were renowned for their incredible bravery, and ferocity, on the field of battle. For two days, the Spartans killed 20 Persians for every one of their own men slain. Xerxes’ million men were stopped in their tracks and couldn’t advance on their way to Athens. As a true Spartan king, Leonidas led by example and remained in the front ranks with his men during the battle. The Spartans had known before the battle that it was hopeless, and basically, a suicide mission. They knew the numbers were overwhelming, but they wanted to slow the advance of the Persians just long enough for the Spartan allies to form a defense, and like true warriors, they stood shoulder-to-shoulder with their comrades, utterly willing to fight to the death. They knew their sacrifice would allow the Athenians to regroup, hopefully saving Greece.

Unlike other armies of the day, the Spartans fought as one unit, as a team; they were drilled to slay the enemy like a well-oiled machine. The Spartans developed a technique, called the phalanx, that proved unbeatable—it was as if the Persians were facing a meat grinder. The ancient bards said the sea ran red with blood for miles and the slain bodies piled higher than the height of a man for as far as the eye could see. These same tactics are studied to this day in modern warfare and in fact he US Marines still use some of the techniques invented by the Spartans.

The finale came three days in, when the Spartans were betrayed by a local shepherd, who showed the Persians a secret pass around and behind the Spartans. Thus sandwiched between two opposing forces, they were forced into retreat against the cliffs. Even with their spears and swords broken, and their shields smashed, the Spartans fought on with even their bare hands and teeth. The Persians were so intimidated, they brought in the archers to finish the job. Since the Spartans considered the shooting of a man from a distance an act of complete cowardice, they stood their ground, knowing they hadn’t adequate defense, yet defiantly facing the enemy without fear; they’d learned to transcend the fear of death and walk in total presence. The Spartans were at peace in the midst of this chaos and accepted their deaths; so great was their bravery, we still marvel at this battle that took place more than 2000 years ago.

Here is your workout dedicated to the 300—it would have been a Spartan staple:

Without rest between exercises, perform 300 reps total of the following moves:

• 25 pull-ups
• 50 push-ups on rings (or push-up bars, or the handles of two dumbbells)
• 50 jumps on a 24-inch box
• 50 floor-wipers (hold the Olympic bar over your chest with a 10 lb. plate on either side, with arms locked as if doing a bench press. Keep your legs straight and vertical, touch your feet to one plate, then over to the other plate. Rotate back-and-forth)
• 50 single one-arm clean and presses with a 16 kg kettlebell.
• 25 body-weight rows
• 50 deck squats

The above is my version. The original workout by the actor called for 50 dead-lifts with 135 lbs. but I substituted the deck squats. The original also called for another 25 pull-ups at the end but I substituted the body-weight row.

Go at this like the Spartan that I know you are.

—Steve Maxwell

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By Tara Parker Pope, New York Times, published March 11, 2008

As a symbol of health and wellness, nothing surpasses the simple push-up.

Practically everyone remembers the actor Jack Palance performing age-defying push-ups during his Oscar acceptance speech. More recently, Randy Pausch, the Carnegie Mellon professor whose last lecture became an Internet sensation, did push-ups to prove his fitness despite having pancreatic cancer.

“It takes strength to do them, and it takes endurance to do a lot of them,” said Jack LaLanne, 93, the fitness pioneer who astounded television viewers in the 1950s with his fingertip push-ups. “It’s a good indication of what kind of physical condition you’re in.”

The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.

“You are just using your own body and your body’s weight,” said Steven G. Estes, a physical education professor and dean of the college of professional studies at Missouri Western State University. “If you’re going to demonstrate any kind of physical strength and power, that’s the easiest, simplest, fastest way to do it.”

But many people simply can’t do push-ups. Health and fitness experts, including the American College of Sports Medicine, have urged more focus on upper-body fitness. The aerobics movement has emphasized cardiovascular fitness but has also shifted attention from strength training exercises.

Moreover, as the nation gains weight, arms are buckling under the extra load of our own bodies. And as budgets shrink, public schools often do not offer physical education classes — and the calisthenics that were once a childhood staple.

In a 2001 study, researchers at East Carolina University administered push-up tests to about 70 students ages 10 to 13. Almost half the boys and three-quarters of the girls didn’t pass.

Push-ups are important for older people, too. The ability to do them more than once and with proper form is an important indicator of the capacity to withstand the rigors of aging.

Researchers who study the biomechanics of aging, for instance, note that push-ups can provide the strength and muscle memory to reach out and break a fall. When people fall forward, they typically reach out to catch themselves, ending in a move that mimics the push-up. The hands hit the ground, the wrists and arms absorb much of the impact, and the elbows bend slightly to reduce the force.

In studies of falling, researchers have shown that the wrist alone is subjected to an impact force equal to about one body weight, says James Ashton-Miller, director of the biomechanics research laboratory at the University of Michigan.

“What so many people really need to do is develop enough strength so they can break a fall safely without hitting their head on the ground,” Dr. Ashton-Miller said. “If you can’t do a single push-up, it’s going to be difficult to resist that kind of loading on your wrists in a fall.”

And people who can’t do a push-up may not be able to help themselves up if they do fall.

“To get up, you’ve got to have upper-body strength,” said Peter M. McGinnis, professor of kinesiology at State University of New York College at Cortland who consults on pole-vaulting biomechanics for U.S.A. Track and Field, the national governing body for track.

Natural aging causes nerves to die off and muscles to weaken. People lose as much as 30 percent of their strength between 20 and 70. But regular exercise enlarges muscle fibers and can stave off the decline by increasing the strength of the muscle you have left.

Women are at a particular disadvantage because they start off with about 20 percent less muscle than men. Many women bend their knees to lower the amount of weight they must support. And while anybody can do a push-up, the exercise has typically been part of the male fitness culture. “It’s sort of a gender-specific symbol of vitality,” said R. Scott Kretchmar, a professor of exercise and sports science at Penn State. “I don’t see women saying: ‘I’m in good health. Watch me drop down and do some push-ups.’ ”

Based on national averages, a 40-year-old woman should be able to do 16 push-ups and a man the same age should be able to do 27. By the age of 60, those numbers drop to 17 for men and 6 for women. Those numbers are just slightly less than what is required of Army soldiers who are subjected to regular push-up tests.

If the floor-based push-up is too difficult, start by leaning against a countertop at a 45-degree angle and pressing up and down. Eventually move to stairs and then the floor.

Mr. LaLanne, who once set a world record by doing 1,000 push-ups in 23 minutes, still does push-ups as part of his daily workout. Now he balances his feet and each hand on three chairs.

“That way I can go way down, even lower than if I was on the floor,” he said. “That’s really tough.”

By Jen Kerlin

Going green basically means thinking in terms of lessening the waste that we create and creating less of an impact on our environment. There are many simple and manageable things that we can do everyday that add up to huge change. Saving electricity by unplugging any charger that is not in use is a great beginning. Changing to compact fluorescent light bulbs not only saves electricity but it also reduces the amount of waste because they do not need to be replaced as often as incandescent bulbs. Buying local… anything, saves petroleum and supports local business growth. Recycle your grocery bags or even better buy re-usable bags and put all of your old plastic bags in the re-cycling bins that are popping up in grocery stores and pharmacies. This saves a lot of plastic and it will also reduce the amount of plastic that is produced in the future. Of course turning off any lights or appliances that are not being used is so easy and yet so important. Turning off the faucet when you are not actually using the water. All of these things are great ways to begin to lessen our carbon footprint on this planet.

I have found that as I begin to do these small things my attitude towards waste is changing. Every time I am about to put something into the garbage I pause and ask myself if there is not perhaps another purpose for the item. Over the holidays I found so many ways to recycle that I’d never thought of before. I glued wrapping paper from presents received to cardboard from unusable gift boxes and then I cut them out, punched a hole in the top, put a piece of re-used ribbon through the hole and they became 100% recycled gift tags. Catalogs that I never wanted have become a wealth of images to collage into gift cards and boxes. Old wine bottles are turned into vases and water bottles for the dinner table. I have found that ideas just start popping into my head throughout the day. The amazing thing is that with most of my recycling and re-using I almost always end up saving time, money and gas. The idea of disposable anything should really cease to exist. Old t-shirts make great cleaning rags and cloth napkins add elegance to any meal while saving paper…

Alternative fuels and power sources are a piece of the puzzle but, contrary to popular belief, our petroleum burning cars are not the biggest culprit in global warming. Cows, sheep and other farm animals are contributing huge amounts of methane gas to the atmosphere through burps and flatulence. According to Sara Lewis of The Argus, cow’s four chambered stomachs cause them to release enough methane in one day to fill 40 party balloons, from flatulence alone. Lewis goes on to report that one kilo of methane gas warms the earth 23 times as much as the same mass of carbon dioxide. Take a moment to consider the amount of wasted meat in grocery stores, in restaurants and in our own homes. So, in my opinion, one highly effective way to go green is to put a higher value on the meat that we eat. Buy local organic meat if you can, if not then purchase the highest quality meat and buy only what will be consumed. If we all begin to treat red meat as a luxury food item the number of methane emitting animals will lessen, the quality of the meat we buy will heighten and we will all be healthier to boot. Of course if you want to be really green then just stop eating meat altogether.

Our concept of recycling needs to grow far beyond bottles, cans, clothing and cell phones. Many people are wanting to build themselves brand new green homes but the reality is that when you take an old house and green it up you are recycling that house which is saving a huge amount of waste and energy. Driving a used car that runs on biodiesel is a whole lot more sustainable than buying a brand new hybrid. We just simply need to let go of the idea that everything we own must be brand new. If every person on the planet bought a new car every year we would be living in a parking lot in no time at all. Perhaps it would help if we changed our perception of what it looks like to be successful.

The long and short of it is, in my opinion, the best way to go green is the way that works best for each individual. Trying to do it all at once will likely result in overwhelm which generally leads to giving up. So start with the changes that seem manageable to you and grow from there. If you have the desire to change and you take the first steps, you will be amazed at the ideas and inspiration that will come to you. And last but certainly not least, share your ideas and your enthusiasm. Write, blog and talk about what you are doing. Be the example, the inspiration for others. "Be the change that you want to see in the world." - Mahatma Gandhi

Course Location:
The USD Campus is located at 5998 Alcala Park, San Diego, CA 92110.  The specific location of the course is the Varsity Weight Room (by the pool) at the Sports Center.  For a more detailed view of campus go to www.sandiego.edu/maps.

Transportation:
Each person will have to make their own arrangements for transportation to and from the school.  If you are driving, upon arrival at campus each vehicle should go to the main gate and get a free parking pass.  This will allow you to park in the visitor spots without worrying about tickets. 
 
Where to eat:
There is a cafeteria on campus where you can eat buffet style for $7-$8/person.  There are also many restaurants nearby.  Two that were recommended are Phil’s BBQ and JV’s.  The Gaslamp was recommended for evening dining. 
 
Course Schedule:
Friday, May 2: 9am - 6pm with a 1-hour break for lunch
Saturday, May 3: 9am - 6pm with a 1-hour break for lunch
Sunday, May 4: Testing begins at 10am.  There will be a lunch break followed by test review and a more detailed look at equipment.
 
Course format and testing:
The format of the course ranges from lectures and demonstrations to workouts.  It is very interactive!  There will be a written and practical test on Sunday morning. 

 
What to bring:
Bring clothes to workout in, something to take notes with and any snacks or beverages that you might want throughout the day.

From Jon’s Training Log

March 27, 2008

Today I wanted to really challenge myself and get a great workout for strength, power AND conditioning.  So I went back to my favorite all time workout…the 15/15 x 10 minutes for double kettlebell cleans & presses.

I first developed this workout when I opened up the Monkey Bar Gymnasium in January 2001. We thought it would be great to have a day to raise some money for 9/11 victims and train hard. So we thought, how about a 1000 rep push up workout? Then I saw the famous Jack Lalanne did it in 23 minutes…wow:) that is badass!

I thought I could do it under an hour for sure, so I devised a plan to break up each minute to get max reps without killing myself. Max Strength and Max Conditioning is what I got. I tried 30 seconds on and 30 seconds rest but I usually hit fatigue too early so I dropped it in half to 15/15 and the results have been amazing. I got 1000 in 40 minutes exactly and had three students make it in 1 hour! Since then I have used this 15/15 method to get 500 in 12 minutes, which is my personal best.

After this first success I modified the 15/15 to alternate between two exercises for everything; push ups and chin ups, cleans and presses, handstand push ups and kip ups, squats and swings, plyo jumps and broad jumps. Heck sometimes we do 4 exercises alternately like push ups to chin ups to squats to swings maybe repeating the 4 for 20 minutes. What I really love about this workout is it is incredible at improving Strength, Power, AND Conditioning and it does it all in just minutes. The best workout I have ever made without question.

I first started using kettlebells in this workout 3.5 years ago when I first got into kettlebells and the cleans and presses kicks your butt for sure:) One thing I love about doing cleans and presses for the 10 minute 15/15 workout is it’s fun to total the poundage for the workout.

Sometimes I like to go heavy for power/endurance and sometimes go lighter for more strength/endurance, that is the beauty of this workout…you can actually do sets of 1 (for more power) or sets of 10 (for more endurance) and train totally different systems.
My previous PR was cleaning and pressing the 24k’s (106lbs) overhead 91 times, which equals 9,646 lbs.

4 Stars!

Tamara S. Andrew Birch

Scientists and activists are raising concerns about plastic containers. There are several options available to consumers who decide to replace their plastic bottles.

Plastics, especially those containing polycarbonate or polyethylene terephthalate (PET), have become controversial for use as water bottles. Though the health dangers are not conclusive, many agree that the environmental impact is too high to continue using both disposable and reusable plastic bottles. There are many choices available to replace these and three options for what to do with the old bottle.

Reduce

Everyone has different reasons for using disposable or reusable bottles. Though it may not be easy, everyone can reduce their dependence on these plastics. One way is to replace the plastic reusable bottles with metal bottles which cost more but have a longer life span. Another is to encourage local recreation leagues to provide alternatives, such as water fountains, for their players and spectators. Some schools provide plastic bottles with their logo on the side to encourage students to drink more water during the day; request that they provide an option for metal as well or instead. Also, remember to carry the reusable bottle so that a disposable bottle is not purchased later in the day.

Recycle

Most communities provide some form of recycling for plastics. If recycling bins are not available when needed one, take the bottle home to recycle instead of tossing it in the trash. When replacing reusable bottles look on the container for the recycle number and recycle it properly. Most areas accept plastics with the recycling numbers 1, 2 and 5.

If the bottle does not have a recycling number on it then either check with the local recycling center or compare the container to these common features:

#1: (PET) commonly used for bottled water and soft drinks

#2: milk, detergent and oil bottles

#3: (PVC) used to create food wrap and vegetable oil bottles

#4: plastic bags and shrink wrap

#5: refrigerator containers, bottle caps and some food wrap

#6: disposable utensils and meat packaging

#7: plastics include most baby bottles, some 5 gallon water jugs and many sports bottles and cannot be recycled

Reuse

If a reusable bottle cannot be recycled and no longer being used for transporting drinks, consider giving it a new purpose instead of adding it to a landfill. The first step is to decorate it, or use it as is if it is already a nice color or has a decal, such as a school logo. Then, try one of these ideas:

• Use the bottle to hold pencils, pens or other small desktop items.

• Punch holes in the bottles and use string or wire to create a mobile or wind chime.

• Use it to hold kitchen utensils. A weight might be needed in the bottom to keep it from tipping.

• Fill it with water, glitter, bobbles, rocks and beads to create a wonder bottle for a small child. Glue or fasten the lid in place to avoid accidental opening. This works best with a clear bottle.

© Catherine Owen

Dec 22, 2007

New Year’s resolutions can benefit both yourself and the planet. Learn how to go green at the grocery store, in your home and for the environment of the future.

Resolutions are often made by thinking about individual change. You pledge to lose weight, stop smoking or pay off your debts in the New Year. However, resolutions can also be made for collective gain. Beginning January with resolutions to go green in simple ways contributes to reducing your ecological footprint on the earth. In the process, making green choices at the grocery store, around the home and in the world you will lose pounds, lessen pollution and even save money!

Green Groceries

Many of us don’t live near an organic grocery store or have the space to grow our own vegetables. In Canada, fortunately, there are now organically certified items available at most grocery stores. Choose the recycled toilet paper, the biodegradable soap and the locally grown produce when you can. Look for bird friendly, sustainably-grown coffee beans. Buy certain package-heavy goods in bulk to save on garbage. If you live near a farmer’s market, shop there in summertime. Bring your own canvas bags or a basket. Start a community garden and turn your leftovers into rich-soil producing compost. Barbeque more than you use the stove; it produces fewer harmful emissions. Better yet, eat all you can raw for the highest level of nutrients. Vegetarian cooking is getting tastier and more varied all the time. Try for at least one meatless meal a week. Saves vital resources and you’ll be surprised how much faster you’ll drop those pounds.

Green Homes

Enjoy showers more than baths, saving water with an efficient showerhead. Clothes get clean just as well in cold water, especially when you use a biodegradable detergent. Speaking of cold water, avoid buying bottles of it; instead, install a tap filter and take a reusable thermos of it with you. Lower the thermostat a bit and get snuggly in sweaters, making sure your insulation lacks gaps through which heat quickly leaks. Making your house sparkle is easy with baking soda and vinegar mixtures; no need for Mr Clean! Replace your lightbulbs with energy and dollar saving LED bulbs. Use re-chargeable batteries for toys, gadgets and tools. Steer clear of leaf blowers and weed eaters for yard work. A manual mower and a trowel does the job just as well, and gives you valuable exercise in the process.

Greening the World

The best resolution you can make for the earth is to use your car less or get rid of it altogether. Walk, bike, use public transit or car share. The emissions and money you save will be immense. Recycle much more than you throw away and buy recycled or used products. Simply buy less. Ask yourself if you really need this consumer item or if you can live without it. Lighten your expenditures and you’ll relieve stress on both yourself and the planet. Make a contribution to an environmental cause like Greenpeace, the Sierra Club or the Rainforest Action Network. If you choose to try even a few of these ideas, you’ll be starting the New Year with resolutions that will benefit yourself and the environment we all live in.

by Jon Hinds, Owner and Founder of the Monkey Bar Gym

Get in great shape fast! You’ve heard this before. You’ve seen the infomercials with people who are already in great shape repeating steps up and down off of a box or using some other crazy invention forcing you to believe that they got in that shape by only doing that workout over and over again!

The truth is you can get in great shape fast. I’ve created a program that will improve your overall strength and conditioning in 16 minutes a day.  Just 56 minutes a week assures body fat loss and muscle gain! The best part of this program is that there is no boring, repetitive routine!

I have been training people for movement skills instead of isolated muscle training for years and the proof is in the pudding.  People enjoy playful exercise much more. My clients gain more functional strength and muscle and cut more body fat!  What more could you ask for?

How  does this work?

1) Train and Progress: Pushing, Pulling, Squatting, Extending

2) Progress every week: Train each week to improve in reps, time or challenge on each of the exercises.

3) 2 x a Week do the 15/15 workout (16 minutes total)

4) 2 x a week do the Jump Rope or Running workout. (max. is 12 minutes)

5) Eat 3 simple whole foods meals a day (that are Green Plant based dominant) that could fit in a bowl the size of your hand AND 2 pieces of fruit a day.

Exercises: Levels and form: Before jumping into the workout I highly recommend taking the physical test on my website to properly place you at your correct level. Also, check out the videos as well so you learn proper form on all of the exercises.

15/15 Workout x 8 Minutes (for cutting fat, adding muscle, improving cardio) – for the first 15 seconds do push ups, rest 15 seconds, then do chin ups, rest 15 seconds, then repeat both for the remainder of the 8 minutes. Keep count of your reps for each doing your best to hit the same reps each set. Then repeat the same 15/15 workout with squats and full extensions for 8 minutes. This is an incredible strength and conditioning workout!!

Jump Rope Or Running workout: (for cutting fat, improving cardio) – Simply Jump Rope (invisible ropes are fine for beginnersJ) OR Run in place for 30 seconds as fast as comfort allows, rest for 30 seconds, repeat for 5 minutes for Stability Level, 8 minutes for Strength Level and 12 minutes for Power Level.

This program works for my students, athletes and personal trainers. 

by Jon Hinds, Owner and Founder of the Monkey Bar Gym

“Eat food, not too much and make it mostly plants” this is a simple yet righteous statement that Michael Pollan said in his most recent hit book ‘Unhappy Meals’. We all understand what it takes to eat healthy but why do we find it so difficult to do? Is it because we fold under peer pressure or show our impatience by looking for a quick fix with the most recent fad diet or is it because we haven’t been told the truth? The fitness industry has always said you MUST eat a diet of 40-50% animal protein in order to add more muscle and get leaner. While this may be true, the benefits are short lived. In the long term this diet can lead to cancer, heart disease, stroke and many more problems. The fitness industry doesn’t bother to tell you this!

In my late 30’s I fell victim to the fitness industry diets. By eating 40-50% animal protein I developed severe hand pain that stopped my teaching & competitive career in Brazilian Jiu-Jitsu. I went to 4 doctors who all said “Jon, you’re 40 years old, you have arthritis. We can operate if you want but really you cannot do much.”  I   refused to believe this and looked elsewhere for an answer. A friend told me about the soon to be released “China Study” by Dr. Colin Campbell who I soon became good friends with. I got a pre-release version and stopped eating meat completely (I had already stopped drinking milk when my old client Woody Harrelson schooled me about it). Within 3 months my hand pain was gone 100%!!! The connection between my hand pain relief and not eating meat set me on a new goal…to eat a plant based diet and stay strong!

I was not an educated vegetarian though. I ended up eating only vegetables and very little protein resulting in a loss of 12lbs of muscle and a gain of 12lbs of fat in 8 months! I had made a common mistake people do when beginning vegan or vegetarian diets and that is they usually do not eat enough plant protein. The body needs protein (plant or animal) to build muscle and I knew that I could get it from plant sources instead of meat, saving myself from the long term effects of an overconsumption of animal protein. The Eat Green, Get Lean plan worked for me but would it for others?

I put my athletes and members of my Monkey Bar Gymnasium through the Eat Green, Get Lean plan and the results were off the charts….17lbs of fat loss and 5lbs of muscle gain in 60 days of training and following the Eat Green, Get Lean plan!!! 

Then Tony Gonzalez the All Pro NFL Tight End called me one sunny afternoon and talked to me about the concerns he felt eating the typical fitness industry diet. He mentioned that the average life span of an NFL player is 53 years!! Although this was shocking to me, I also knew it was 100% related to the diet.   Tony’s main concern was maintaining his extreme high level of playing. Since I was currently on this diet along with many of my athletes, who were all gaining in strength, I knew that this would work for Tony. 

When Tony changed to this plant based diet, the Wall Street Journal headlined his story with my comment and suggestions. Tony became a NFL All Pro again this year, proving the great effects that the Eat Green, Get Lean plan works!  

Eat Green, Get Lean 6 Step Hand Plan:  Shape your hand into a plate or bowl with fingers spread as a measurement for portion size.

This is an excellent way to not over eat!!!

 1.    Eat 3 SMALL meals a day mostly Greens, some healthy oils (flax, fish, coconut), raw nuts, seeds or legumes (the protein of Spartans!).

a.    KEY: eat 90% or more from Plants, some deep ocean fish and occasional lean meats are fine too if you keep it 1-2 x’s a week or less.

2.    Eat 2-3 SMALL snacks a day (a fruit, vegetable or nuts and seeds will do fineJ)

a.    This keeps the energy at constant levels and actually helps speed up your metabolism due to the fact that your body does not think that it is starving.

b.    Food is better absorbed, you feel better and have better energy.

3.    Eat slowly and to satisfaction only, no more!

4.    Drink a minimum of 10 to 12 glasses of room temperature water a day

5.    Eat organic foods as often as possible, it’s healthier for you and the planet!!

6.    Eat your last meal at least 3 hours before your bedtime. 

By following my Eat Green, Get Lean program you will lose fat, gain muscle AND make yourself a whole lot healthier to boot!!

For more information on our nutrition you can find lots of great recipes in the MBG Online Fitness Journal.

Go green my friend!!

Jon Hinds

Owner & Founder of the Monkey Bar Gymansium

The Sheraton Hotel

  

When you step into the Hotel Ruby Marie Bed and Breakfast, of Madison, Wisconsin, you are welcomed with a wonderful blend of old world romance with modern day excitement.  This historic building of Madison first received its hotel license in 1873, primarily used as an railroad hotel.  The Hotel Ruby Marie is located 0.06 miles from the Monkey Bar Gymnasium.

History meets hospitality with an array of superior hotel features and amenities that make your stay in Madison a unique experience. The Inn on the Park Hotel is a vital part of Madison’s vibrant downtown community.   The Inn on the Park is located  0.62 miles from the Monkey Bar Gymnasium.

Madison Youth Hostel

The Concourse Hotel

When you hear the word "hemp," generally the last thing that comes to mind is protein and bodybuilding. Without going into detail on the other "psychoactive" strains of hemp, it’s time you learned more about what hemp can do for you from a nutritional point of view. I know I was very surprised to learn how complete a food hemp is!

I personally tested a hemp protein supplement for a period of 2 months, using NO other supplemental protein source. It was tough to give up the whey that had I been using for many years but, to give hemp a fair trial, I needed to be sure that the results wouldn’t be affected by other supplemental protein sources.

So for 2 months, it was just hemp protein…

Now, hemp is one of the most versatile plants in the world - it can be used for anything from making clothes to fuel and even auto parts (all Mercedes/Chrysler models use hemp-composite side panels because they’re more dent-resistant). For our purposes, we will focus entirely on its nutritional/protein content.

Hemp protein, while being a plant source, is actually a surprisingly complete protein. Hemp protein contains all 20 known amino acids including the 10 essential amino acids (8 in adults - 2 more are considered essential in children and seniors) our bodies cannot produce. Proteins are considered complete when they contain all 10 essential amino acids in a sufficient quantity and ratio to meet the body’s needs.

Hemp also has an extremely good essential fatty acid profile - it contains the fatty acids in perfect balance to each other (Omega 3 and 6 Essential Fatty Acids (EFAs), in the near perfect ratio of 1:3 respectively).

One of the other major benefits of hemp protein supplementation is the very high insoluble fiber content of the powder. Fiber helps keep your blood sugar stable (ideal for fat loss), not to mention helping to keep you "regular." On the ingredient label, you’ll see just how much fiber is in hemp…ALL the carb content is fiber, making it an excellent protein for low-carb diets.

So what does all this mean for you? Here are the main benefits of hemp protein supplementation that I discovered in my 2 month trial:

1. First and foremost - no loss of muscle mass or decline in muscle growth

One of the main things I worried about when switching to a plant-based protein would be loss of muscle mass. Could a plant protein really provide a complete protein and in substantial enough quantities to keep muscle AND help support muscle growth? The answer is "absolutely!" In using the hemp protein, muscle building was just as good, if not better, than with whey protein or protein blends. No problems at all there.

2. Excellent protein quality and usability

A better quality protein is more bioavailble in terms of digestibility and ability to be used in the body. When you’re training with weights, you want a protein that is going to be well-absorbed and easily utilized by the body. Hemp fits the bill here. Being a "whole-food" supplement means it already contains many of the enzymes necessary for optimal digestion.

3. No protein-bloating

If you’ve ever taken a big protein shake (like whey or milk protein), you’re most likely familiar with that "expanding" feeling that happens soon after. This does NOT happen with hemp protein. Whatever the reason, be it no milk-based ingredients or that it’s a plant protein, taking hemp didn’t cause any bloating at all.

4. No protein breath

Those who take milk-based proteins like whey or casein can definitely understand this one. Your mouth tastes and smells like rotten milk soon after you drink it. Hemp protein, however, doesn’t leave a sour aftertaste. I know my wife was very appreciative of this fact and insisted I get more hemp protein based solely on that!

5. No unnecessary ingredients

The hemp protein product that I used in my test had only one single ingredient: hemp meal - no artificial sweeteners, flavors or anything not found in the hemp plant itself. To be honest, adding any other nutrients in would be totally unnecessary due to the nutritional completeness of the hemp. So if you’re concerned about getting artificial sweeteners in your protein powder (especially when on lower-carb diets), hemp is an excellent way to go.

6. High Fiber = Cleaner Insides

One of the least talked-about aspects of health is intestinal health. But it’s EXTREMELY important to mention because a cleaner intestinal tract makes for improved nutrient absorption. The better you absorb nutrients from the foods you eat, the healthier overall you will be. Plus, the better your nutrient absorption, the more efficient your body will be both in fat loss and muscle building. The high amounts of insoluble fiber found in hemp protein really help keep your digestive tract moving along and functioning well.

These are the major benefits of hemp supplementation that I experienced during my 2 month test. What about downsides? There are a few, but in my experience, they were relatively minor compared to the major benefits of the hemp.

1. Taste

Because there are no other ingredients, what you see is what you get. It’s a plant-based protein and if you take it straight, it’s going to taste like a plant. If you’re used to oversweetened protein powders, it’s going to come as a bit of a shock to you.

To me, however, this natural taste was actually a very positive thing (I was getting a bit sick of those oversweet protein drinks). I quite enjoyed the nutty flavor of the hemp and would drink it straight with water. I also tried mixing it with orange juice and it tasted quite good. Bottom line: don’t come in expecting a strawberry shortcake flavor when you drink it but if you like natural flavor, you’ll love this.

2. Cost

Hemp protein is not a "bargain-basement, 10 pounds for 20 bucks" type of protein powder. It is relatively expensive because it must be processed carefully to maintain its high nutritional content (especially the Essential Fatty Acids). Being extremely fresh and containing no preservatives, it’s also extremely oxidative, meaning it’ll go bad much faster than regular protein. This is why it’s generally sold only in 1 or 2 lb containers. Personally, I used 1 lb containers, each of which lasted me about 8 to 10 days (and I was taking it fairly frequently throughout the day).

But here’s the upside…you don’t need to use as much of it to get the benefits! Rather than slugging down 40 to 60 gram+ whey protein shakes, I found myself taking only 10 to 30 grams of hemp at a time (the higher dose was post-workout). The body processes it very efficiently and I found I did just fine on the relatively lower dose in terms of muscle maintenance and muscle building.

Overall, as far as cost goes, to me it was well worth the price.

3. Tidiness

This was a very minor drawback that I found - because the containers are small (1 lb) and the scoop has a long handle in order to reach the bottom, I found every time I pulled the scoop out of the container, I spilled a little powder on the counter. But if that’s the worst thing that happens to you in a day, count your blessings. Like I said, it’s a VERY minor thing.

Conclusion:

When I first decided to give the hemp protein a try, I wasn’t quite sure what to expect. The information I read on it was very positive but I had always used whey or egg-based protein supplements. Would hemp do the job?

Hemp passed the test with flying colors. If you’re looking for a high-quality protein that has the potential to really improve your health, I HIGHLY recommend hemp protein as an excellent addition to your supplement regimen.

My personal preference now is to supplement with hemp throughout the day and use whey protein (which is faster digesting) immediately after workouts. I’ve found this to be a very good combination, giving you the benefits of both types of protein.

Let me put it this way…it’s not often that I include a new supplement in my core supplement regimen and I’m CONSTANTLY testing new supplements to see how well they work. In the past 6 months, I’ve tried 11 new supplements. The ONLY one to make the cut is hemp protein. 

By Jon Hinds, Owner/Founder of the Monkey Bar Gym

Ever since people began to exercise they have constantly sought out the most efficient way to train the body and mind for ultimate health. Back in the day the ab crunch was thought to be the best…then the hanging leg raise was next, a little better but still not the best. Next people began doing crunches on a stability ball, it’s a bit unstable but all in all, none of them are as efficient as the Power Wheel and some of its most effective exercises: Roll-out, Crawls and Pike Ups.

Here are the 4 Point guidelines you want to follow:

1. The LESS supported you are the MORE you must stabilize.
   
   • Meaning the less area supporting your body (which can be from your whole body, hands, feet, head or your back/feet or butt on the floor or a stability ball or bench) means you MUST work more to right yourself while doing any movement or exercise.
   • The more unstable the movement, the harder it will be. This is true up to a point; if the movement is overly un-stable then it defeats the point. A perfect example of this is standing on a stability ball to improve stability. Now while this is a really challenging exercise. It is so unstable that it goes in the direction of being dangerous. Also, this does NOT mean, unstable and supported though, it simply means unstable:). Many people think crunches on a stability ball, yes it’s unstable, but your supported. In the real world you would never be supported, nor is doing a crunch the optimal way of strengthening the ‘core’, so pass on that one.
2. The MORE you oppose gravity, the MORE you work your body.
   
   • Meaning the more your body is extended directly against gravity (horizontally is best as that is direct opposition to gravity) the more challenge you have.
   • The second part of opposing gravity is the longer lever arm you make the harder the movement. So the more you are lengthened or extended over gravity, the ground, the harder the exercise will be.
3. The MORE intense the contraction, the MORE efficient the exercise.
   
   • Fewer reps, treat the ‘core’ like any other muscle group you train for strength, power or endurance.
4. Prone position for truly effective core work.
   
   • Prone(face down), not supine (face up), as people have usually trained the core. In which case, they are supported and stable, this sounds nice and safe, but in reality, it is not what you want.
   • In the real world people need the ability to react, stabilize and support themselves, and you can’t do that if you only train in a supported and stable environment.
   • Lets look at the traditional core exercises and I’ll break them down.
     
     • Crunch - supported by floor completely, stable, short lever, weak contractions, even on a stability ball it is still a weak exercise as you have to literally do hundreds of reps with the results of no gain in stability, because none was trained.
     • Sit ups - A bit better but very similar, supported, stable, a longer lever arm so it’s better there, good contraction, less reps to fatigue, but still not a lot of stability gained. I like it more than crunches by a long shot though:)
     • Hanging leg lifts - still better yet as you can create a long lever arm, but here you get a ton of hip flexor work and for people who have tight hips (about 90% of all Americans:) this is not what you want to tighten even more. Similar to a laying leg lift, they definitely work ‘core’ stability, but can tighten the hip flexors a lot too.