Tough Mudder…What is it?

Well Hello boys and girls!

Remember me? Probably not. It has definitely been quite some time since I posted anything here but no worries, I am back and with some content locked and loaded! This first post is going to be the first in a series about a subject that is near and dear to my heart, Tough Mudder. I will go over everything from its history, to how to prepare, and everything in between. But first I will answer the question, “What is a Tough Mudder?” Well, I’m glad you asked…

 

Tough Mudder is an obstacle course spanning between 10-12 miles with 20-25 obstacles through out the length of the course. As the name implies, there is a lot of mud on this course…lots and lots of glorious mud. In order to finish, there is only one requirement…cross the finish line. To get to the finish line however, you will climb walls, jump off heights, swim, jump into water filled with ice, and run through a field of electrical wires! At the end, you’ll be given your finisher headband and a beer (Both of which are WELL deserved.) But the biggest reward is the sense of accomplishment for completing something that very few people are willing to do. While these courses can seem like they are pure agony, in actuality, they are a lot of fun. You’ll see a lot of smiling faces both on course and at the finish line.

Tough Mudder is also about Teamwork.
If you’re of the mentality that Tough Mudder is all about the fastest course time and “Me, me, me, me, me.) then Tough Mudder IS NOT for you. There is no chip timing, and no ranking (except for a few select courses which I’ll go over in another post.) Your only opponent is you, and once you’ve completed a course, your weaker self. The cool part about Tough Mudder is that EVERYONE is your team mate…and I mean that literally. You can go up to anybody and if you need help, they’ll more than likely help you.

Do you need to be an athlete?
No. However, Tough Mudder isn’t a walk in the park. Yes, they are fun but if you want to be remotely successful, then you need to somewhat prepare. Choosing to participate in a Tough mudder means that you WILL have to get off the couch. Tough Mudder requires people to be well-rounded. If you’re straight up runner, you will have problems with the obstacles. If you’re a muscle-head, you’ll suffer on the spaces in-between obstacles, (sometimes there are whole miles in-between obstacles!) You need to strike a balance.

While some basic conditioning will suffice, there are definitely some courses in which you’ll need to kick your training into high gear. Some such courses are Mt. Snow in Vermont, Whistler in Canada, and Lake Tahoe in California; all of these are courses on mountains…and having run Mt. Snow…lack of cardiovascular training will kill you. I personally made the mistake of not training properly for running up ski slopes. DON’T BE ME!!

The Third Component:
So you may have strength, you may have stamina, but there is a third component. EmCee Sean Corville coined the term “Mental Grit” for the third component. There are some obstacles that will test all mudders despite athletic fortitude. Obstacles such as King of the Swingers, Electroshock Therapy and Kong (and many others.) are mainly psychological. Heights, electricity, and narrow confined spaces are just a few of the things mudders can expect on course.

Those who have been part of Tough Mudder usually go on to do more than one. My fiancee is a case in point. She swore she would only do one…but later this year, we will be doing another one. It is REALLY addicting.

 

So that is tough mudder in a nut shell. The next segment will probably be ready on Wednesday of this coming week.

PS. 1st time runners can get a 30% discount with code: BRAND275 at checkout

 

 

How to Play Nice at the Gym

Hello all,

It’s time to talk about a subject that is near and dear to my heart…can you guess what it is? Yes. It is gym etiquette. As a “big box gym” trainer, I see lack of etiquette all of the time and quite frankly, it can be very irritating as a trainer, and as someone who uses the facility in my off time. Today, Im going to go over my “Big 5” rules of proper etiquette. So, here they are.

5) Respect the “No-Lift Zone”:

Don’t EVER lift a weight within 5 feet of the dumbbell rack. EVER.

Have you ever wanted to grab a dumbbell, but you couldn’t because some jerk was lifting right in front of the weight rack? Yeah it happens all the time. So just grab your weights and take several BIG steps back. It’ll make the gym a better place.

 

4) Keep your mats out of the way:

Pretty self-explanatory.

I get that you’re trying to do super-sets, but seriously, do you WANT to get a dumbbell to the face? Use common sense and set the mat up away from people lifting heavy things. Yes, even if the gym is dead, it’s a good habit to develop.

 

3) Don’t walk in front of people while they are lifting:

Again, pretty self-explanatory.

If somebody is lifting their weights, please, please, PLEASE be courteous and go around behind them. It can be distracting. People are focusing on improving themselves and don’t need any distractions. Go around…simple.

 

2) Wiping down your equipment:

Make sure you do it!

For the love of God, Please wipe down the equipment after you just sweated on it. No, I don’t care if you only did one set, wipe your stuff. Imagine the bacterial growth when people don’t sanitize their equipment…Got that image in your head? Good. Now go forth my people and sanitize.

and finally, the biggest rule of gym etiquette (in my mind)…….

1) PUT YOUR WEIGHTS AWAY

‘Nuff said.

But seriously, I don’t care how “into the zone” you are, it’s disrespectful to the other gym users when you don’t re-rack your weights. Especially those of you who use the 80 pound dumbbell and leave it at the furthest point in the gym from the rack. You are not cool, You are a Tool.

 

If you are still with me, thank you for reading these few basic but incredibly helpful rules of gym etiquette. Following these rules makes the gym a happier place.

Why Choose Online Personal Training?

What is online personal training?” If you are asking yourself this question, then this post is for you! I’ll be giving a simple introduction to what online personal training is, what the benefits are, and how it works. If you are interested in learning more about the services I offer, you can check out the price pages of this website for a list of what I offer.

So, what is online personal training? Simply put, It is like having a personal trainer in your pocket. You aren’t limited to a geographical location, and the costs are usually far cheaper than in person training costs. Many trainers have use apps that have your personalized programs on them for easy access. Also, many trainers utilize Skype or some other communication means to connect with their clients on a regular basis.

WHAT ARE THE BENEFITS?:

Cost Effective

As I mentioned above, utilizing an the services of an online trainer tend to be cheaper than training in person. You can save hundreds and even thousands of dollars by switching online. For example, say a trainer charges $75 per hour in person, then this trainer wants you to see them 3 times a week for 3 months. So, $75 per hour X 3 hours per week X 12 weeks = $2,700

Whereas a trainer online might charge $500 per month, so training for the same 3 months would =$1,500. That is a $1,200 difference!

No Geographical Barriers

For online training, all you need is an internet connection! You can choose to train with anyone who meets your requirements and it doesn’t matter where they live.

No Time Constraints

You don’t need to schedule a time with a trainer, you already have your workouts programmed and accessible on your phone!

Value Increases 

Along with workout programming, online trainers usually add other things such as e-books, social media community access, recipes, etc.

 

HOW IT WORKS (In regards to Primal Fitness Online):

  1. To start, you would select whichever package works best for you.
  2. After purchasing a package, I would send you the necessary forms to get you started.
  3. We would schedule a time to have our initial consult.
  4. Once we have concluded the consult, I would go to putting the program together and send it to the app I use (trainerize).
  5. Depending on the package you chose, you would also get recipes, nutritional coaching, etc.
  6. You get results!

 

So in conclusion, Online training is a great option for those that want the attention of a certified trainer, without the in-person inconveniences. If you are interested, you can look me up on Facebook (Bradford Wise) or you can email me at wisebradford@gmail.com

 

The Unveiling of….

Primal Fitness Online!

primal logo

 

This is my Online Personal Training business. Its been a long time in the making and first got this idea around December of last year, and have been getting the training and certifications and the guts to actually make it a reality. Well, here it is. (Prices for the various packages will be posted by the weekend.)

To give you an idea of what is being offered, here is just a few of the many things that will be included.

 

  • Customized programming to help you reach your fitness goals.
  • access to a members only Facebook group for accountability, contests, articles, etc.
  • Assessments to see where potential muscles imbalances are located.
  • Nutrition coaching
  • Lifestyle coaching
  • and so much more!

 

I’m BEYOND excited about this and excited to help YOU BECOME THE PERSON YOU WANT TO BECOME!

If you have any questions, feel free to ask in the comments, my facebook page, or shoot me an email! wisebradford@gmail.com

Blue Light and its Effect on Sleep

Blue light…who would’ve thought that the seemingly innocent usage of electronics could actually be one of the biggest reasons why we as modern humans, aren’t getting the AMOUNT or the QUALITY of sleep that we need.

Sleep being one of the three pillars of physical health (along with exercise and diet) and in this day and age is highly underrated. We’ve all heard sayings like, “I’ll sleep when I’m dead.” and we’ve seen (especially in western culture,) that we value money and “productivity” above health.

Lack of sleep has been linked to,

  • Heart Disease
  • Type 2 Diabetes
  • Depression
  • Obesity
  • Hypertension
  • Suppressed Immune function
  • Sexual Dysfunction
  • Aging
  • and a whole lot more…

Harvard School of Public Health did a survey revealing that 75% of Americans have some form of sleep difficulty and 40% are seriously deficient, getting less than five hours. So needless to say, this is a serious and rising problem for western society.

Our bodies have an internal “clock” that is located in the brain. This clock regulates our circadian rhythm which is the 24-hour biological cycle that influences many internal functions. Even more,it dictates when our bodies are should try to stay awake and be active and productive, and when we should feel tired and want to go to sleep.

The circadian rhythm isn’t 100% accurate however. Sometimes it is a bit longer than 24 hours, sometimes shorter. Because of this, it needs signals from the external environment in order to adjust itself. The biggest and more important signals that adjust this internal clock are daylight and darkness.

This makes sense…throughout time, especially in the early years of human history, brightness meant that it was daytime and that we should be awake and get stuff done, while darkness meant that it was time to sleep and recover.

The BIGGEST CULPRIT is Blue Light which is emitted from artificial lighting and electronics such as computers, lights, tv’s, etc. It’s the use of these devices at night that causes the issues. Blue Light is called such because of where it sits on the Electromagnetic Spectrum.

It’s this light, that makes our brains think it is still daytime and the hormones that are secreted to help us sleep, don’t get pumped into our bloodstream, and hormones  that are secreted to help us stay alert, (such as cortisol) are instead being secreted which doesn’t help us in our attempts to fall asleep.

During sleep, adaptive hormones such as Testosterone, Human Growth Hormone and others are secreted. This important nightly process rebuilds and strengthens muscle, and repairs organs. In regards to the Immune System, the White Blood Cells go into overdrive, macrophages and leukocytes multiply, helping restore healthy flora.

The brain also gets a much needed boost! The light-to-deep phases of sleep help sort your memories into long term and short term. Cognitive processes such as problem solving get a fine-tuning as well.

There have been numerous studies that suggest that blue light use at night can interrupt and distort our sleep-wake cycles. These cycles are crucial for hormone optimization and for optimal functioning of the body.

 

HOWEVER…there is good news!

 

This problem has a simple solution and several things we can do to take steps to reduce our exposure to Blue Light. following is a list of a few solutions and a brief description.

   Turn off electronics an hour or two before you go to bed.

This one is pretty easy to follow, I personally black out my room but shutting off all electronics that I don’t use at night, computers, tv etc. Then I usually read a light book and listen to nature music.

 

Use yellow bug lights instead of regular bulbs.

This one may sound weird, but the color temperature of yellow bulbs is lower than that of standard lighting. the light temperature of a regular candles is 1800 Kelvins, incandescent lighting is 3000 Kelvins, ultraviolet light is 5500 Kelvins, and (GET READY FOR THIS…) Blue Light from a computer screen is 6500 Kelvins!! The take away for this is, “The softer the light, the better”.

 

Use yellow tinted sunglasses.

Yes, another weird one, but it follows the same principles as the last tip.

 

Work on a computer late at night?

There is a program called f.lux that softens the color temperature of computer monitors. I use it and its pretty cool. It’s customizable and automatically tracks the time of day and softens the screen as the night goes on. Here is a link to check it out.

Get f.lux

 

Have stuff on your mind?

Journal it. Get all your worries, stresses, to-do lists on a piece of paper or journal and let your unconscious mind deal with it. It really does make a difference.

Well, those were my top tips and tricks to help settle into a good nights sleep, especially when it comes to Blue Light.

 

I have several ideas for my next post, but not sure which to blog about, but stay tuned!

 

The Primal Mudder

 

“Weddings? I LOVE weddings!”

Hello all,

Yes it is true. There will be a wedding going on next year. Also, there will be a Mrs. Primal Mudder! I proposed at one of our favorite restaurants in the chilly January air. 12402023_10205736993887196_3832737523898576925_o

While the wedding is still very far off into the semi distant future, in other news, I am close to getting my Certified Personal Trainer cert, and have started looking into “What’s next”. I have started looking into the IIN or Institute for Integrative Nutrition. But seeing that it costs somewhere in the range of $6000, I will have to hold off…for now. But anyway, I just wanted to give you readers the update about my relationship status.

 

Now for those of you who live in New Hampshire, GO VOTE if you haven’t done so already, and if you haven’t seen the show “My Diet is Better Than Yours” on ABC (Now on demand), you should go watch that too. The contestant using a Primal “Wild Diet” did VERY well. Go watch and be amazed.

Happy New Year!

Hello once again readers!

I would like to start off by saying that I am very sorry for the lack of posts in the past…4ish months. Life had gotten a hold of me in the way of school, work, and other life things that I had to deal with. With this new year however, I plan on bringing the blog back with a vengeance. This post will be brief as it is just announcing what I plan on doing for this new year in regards to the blog.

 

Well, the first big thing I will be doing is….participating in a Spartan Race, (AROO!) and along with this I will be blogging how I am training for this (along with my 3 tough mudders) event within the paleo/ancesteral realm. I will say I am looking forward to this.

  • I will be posting recipes that I am trying along with my reaction to the food, (Should be fun.)
  • I will be posting workouts that I am attempting to do
  • I will post videos of various things, from me cooking, to people explaining various aspects of paleo living
  • I will finally post things that are of interest to me in general.

I will also be posting regularly by 11:59PM Saturday night every week. So now you know when to look for these posts.

 

Anyway, here is to 2016: The year of the Spartan Race!

 

~The Primal Mudder

Plants and Animals…it’s what’s for Dinner – Law #1

Hello all!

This is where we dive into the laws that make up the Primal Blueprint, and our first Law is “Eat Lots of Plants and Animals.” In all honesty, for those that are looking for effortless weight management, this is YOUR law. Simply by eating the many delicious, healthy foods that we were designed to eat,  we can get the healthy body we want. In fact, body composition is 80% (approximately) regulated by your diet! So what does that mean? It means for those that are slaving away at the gym hoping to loose excess body fat by breaking yourself on the elliptical machine or the treadmill or spending hours lifting weights, YOU DON’T HAVE TO DO THAT! This can be very enlightening for a lot of people. The basic breakdown for the macronitrients is High amounts of HEALTHY fat, moderate amounts of protein from animal products, and low amounts of carbs. (less than 150 grams per day average) But anyway, on to the law itself.

food_pyramid_bw

ANIMALS:

Back in the day of our primitive ancestors, their diets comprised of plants and animals, and the amount of each depended on the geographic location. Societies closer to the equator ate more plants and lesser amounts of meats, while societies further away ate more meats than plants, (think Scandinavian area.)  The bulk of their diet (45-85% depending again on the region) came from animals. This includes insects, amphibians, reptiles, eggs, small mammals, sea life, and large mammals.

Many essential fatty acids, vitamins and significant amounts of protein came from these sources. There are some that would claim that there are health issues that stem from eating red meats or high amounts of protein. While I’m sure these people mean well, they are grossly ill informed. (I’ll get into this more in a later post.) I personally add meat in all my meals whether it’s Bacon for breakfast, tuna on my salad for lunch, or a steak with mixed veggies at dinner.

As you can see from the Primal food pyramid, these delicious meats should form the basis of our diet. If you ever need help looking for ways to implement meat into your repertoire, ask me.

PLANTS:

Veggies and fruits are an excellent source of nutrient dense carbs. You can get a load of different vitamins, antioxidants and other phytonutrients! If at all possible, select local, in-season organic vegetables! These are the best bang for your buck. There are too many benefits to this group of food to give it just a small mention in this post, so at some point, i’ll give it a full post. Fruit also has amazing benefits. Again, antioxidants and vitamins are but a sliver of what you can get from eating fruit.

However, a word of caution should be given about fruit. Due to the high sugar content of most fruits, those trying to lose excess body fat should keep fruit to a minimum, (Fruit with a low glycemic index are preferable, such as berries.) Again, try to select local, fresh, in-season organic fruit.

I will also be doing an in-depth post for vegetables and another for fruit at a later time.

HERBS/SPICES:

These are pretty common sense. Use these to “spice” up your food, and make it more enjoyable, but don’t go too crazy.) Herbs and Spices also have a nice long lists of health benefits such as…

-Regulates Blood Pressure, Potent antioxidant, anti-inflammatory, antibacterial effects. (Cinnamon)

– Potent antioxidant, anti-inflammatory. (Curcumin.)

Extensive studies also suggest that herbs and spices can also help prevent cancer, as well as support cardiovascular and metabolic health.

It boils down to eat plenty of meat, (organic if at all possible.), and eat your heart’s content of fresh local veggies, and eat a moderate amount of delicious fruit, while using herbs/spices as you please. If you follow these guidelines, you won’t go wrong.

 

The next post will be on “Avoiding Poisonous Things…including grains! (Did that catch your attention?) Stay tuned!

PS. Actually I may end up doing a Tough Mudder post next since I am running one this weekend!

Primal Blueprint…an Introduction

Hello all,

Since I am a Primal Blueprint Certified Expert, I think it is only natural that I introduce you all TO the Primal Blueprint. I decided to follow the tenets of the PB (Primal Blueprint) because of it’s simplicity, and flexibility.

It doesn’t ask you to have a degree in biochemistry or genetics. It doesn’t just throw a bunch of technical babble, mumbo-jumbo at you. It’s easy to understand, and makes sense on an intuitive level…at least I think so, and I think you’ll agree.

It doesn’t have a strict diet or have a very precise exercise regimen. In fact, it’s just the opposite! Instead of telling you “You CAN have this food, and NOT that food.”, it allows a huge variety of foods…foods that we are MEANT TO EAT. For example, the fruits and vegetables are yours to enjoy! Animal Products are yours to enjoy! Fats (the healthy ones at least.) are good for you, ENJOY THEM. Yes this includes Butter; and that is just the TIP OF THE ICEBERG.

Instead of being told you have to work out most days of the week at moderate to heavy intensity, the PB recommends just a 2-3 BRIEF intense strength training workouts; A sprint work out ONCE EVERY 7 OR SO DAYS. And get 2-5 hours of low level aerobic exercise, at 50-75% of your max. heart rate, (which is VERY easy to do.)

the exercise pyramid

The PB also encourages you to get proper amounts of sleep, to PLAY (when was the last time you heard that?), and spend time in the sun.

The Primal Blueprint laws can be broken down into three categories-

Diet:

1.Eat Plants and Animals

2 Avoid Poisonous Things

Exercise:

3.Move Frequently at a Slow Pace

4.Lift Heavy Things

5.Sprint Once in a While

Lifestyle:

6.Get Adequate Sleep

7.Play

8.Get Adequate Sun

9.Avoid Stupid Mistakes

10.Use Your Brain

 

I will be posting about one law per post, over the next few weeks, wherein I’ll give the theory behind the law, and then some ideas about how you can apply the law. I’m VERY exciting about this series, and I hope you will find it beneficial.

This is the Primal Mudder…signing off.

These are a Few of My Favorite Things…I Mean BLOGS!

Hello blog followers!

Its time for a new post…and THIS one is going to list my favorite blogs in no particular order. They all do a fantastic of getting a paleo newbie up to speed on all things paleo, including the science behind the lifestyle. In addition to listing the blog, I’ll also give some key features you can find there. So let us begin!

1.Marks Daily Apple

This is the blog of my mentor, Mark Sisson. He writes about everything from fitness, to lifestyle behaviors that influence health and wellness. He also posts recipes from readers and every friday, he posts a success story from a reader. These are very motivating and inspirational. He also has a Primal 101 section that (as it sounds) gives readers the basics about the Primal lifestyle. Definitely give it a look.

2.Robb Wolf

This is the website of Vegetarian biochemist turned Paleo fitness coach, Robb Wolf. If you want to know about the science as well as the practical aspects of the Paleolithic lifestyle, this is the website for you. He has sections dedicated to the “paleo diet”, “sleep”, celiac disease and gluten-free living, “autoimmunity” and of course, “fitness”. If you’re looking for a good read, check out Robb’s book, “The Paleo Solution”. It will not disappoint.

3.The Paleo Diet

This website is another “behind the science” kind of website, partially maintained by a group of experts, the main writer is Dr. Cordain himself. Dr. Cordain is credited by many as the founder of the Paleolithic Diet. One of the key finds at this site are the recipes that can be found here. These recipes show that paleo can be fun AND healthy. I’d definitely recommend any of the books written by Dr. Cordain.

4.NOM NOM Paleo

Looking for delicious paleo recipes? Look no further. This blog is the home of MANY MANY recipes. The creator, Michelle Tam, majored in Nutrition and Food Science at University of California at Berkeley and started this blog in 2010. One example of what you’ll find here is her “Paleo Sriracha” recipe. (That caught your interest didn’t it? DIDN’T IT?)

5.Paleo Leap

Are you new to paleo? This website is for you. It has everything from money saving tips to meal plans, sections for those new to the life style, etc…it has it all. I wish I knew about this site when I was starting out. This site also has a 30 day acclimation program that you can follow along.

 

 

Well, those are some of my favorite blogs/websites. I hope you really give them a look. I really think they can help make the transition from eating and living based off of conventional wisdom, to living the way humans were meant to.

Also, I’d like to introduce a new page to The Primal Mudder, and that is the recommendations page. (Located in the upper right hand corner.) It will have books, websites, podcasts, etc that I recommend. Give it a look sometime.

That is all for now…this is The Primal Mudder…signing off.