Phoning it in !

This week's entry, may on the surface seem to have little to do with training or sweating or any of that business

And it is true I do not have time for any original content right now-------  (i am, as the title implies - "phoning it in" - LOL,  but wait, --- i'm more versatile than you think

 I do have time to share some good reading

One is a Rudyard Kipling poem I came across while reading the pre-face to a  moto publication, META,
   
       I have long been a fan of Kipling, along with Jack London, Hemingway, Joseph Conrad and many many others

            Regarding training principles-I also firmly believe that training begins with the head and works its way down -------
    in today's times of idiocy, I think it is more important for a modern man or woman to adopt a Renaissance lifestyle and be familiar with the works of the greats in literature amongst many many other skills that generation X and generation Y, as well as the millennial's,  seems to take for granted

     I'm not here to tell you how to hunt a deer, or select the proper dinner music when you are entertaining the Lt. Governor,  or anything like that  ----   but I thought I would introduce you to a very good poem from Kipling as well as introduce the man a little bit in case it's been a while
   
Everybody knows about the Jungle Book, You may have read it in grade school-
 

-- Kipling was born in India to British parents and spent his formative years in London but went back to India and later settled in the United States--------   in other words, he was a globetrotter


At a very young age he also was accepted into Freemasonry--- this meant he had a lot of conservative viewpoints which even then were considered stodgy and old-fashioned--- this was a detriment to his career

However, he was thought highly enough to be offered a Knightship, a Poet Laureateship, and the order of merit---- all of which he turned down
       in 1907, he did accept the Nobel Prize for literature   (kind of a big deal)
 

As I said, training begins with the  brain,  -- when our brains are conditioned, we can begin work in earnest on becoming Bigger, stronger, faster (or in some cases smaller)  -- we can increase our VO2 Max, our reaction times, our ability to perform at lactate threshold, Perform under stress, And improve our ability to own our situations

------- but we don't have to be dullards --- with our sole purpose in life being to eat, train, sleep

Embrace literature, embrace the arts , eat good food, drink good wine(within reason) - impress your date or your loved ones and convey upon them the importance to do the same !
       Its very easy to get caught up in day to day living --- keeping our heads above water at work, paying bills, being parents, running small businesses, and attempting to train right, eat right, and get plenty of rest  ---  Just remember that we are still citizens of the world and we should put aside a little bit of time each week to become better humans


Thanks for reading --- But in the short term, please enjoy this poem from Kipling   ------   and for God sakes people continue keeping yourself squared away-
LOL

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If you can keep your head when all about you are losing theirs and blaming it on you,

 if you can trust yourself when all men doubt you, but make allowance for their doubting too

If you can wait and not be tired by waiting, or, being lied about,
 don't deal in lies, or, being hated, don't give way to hating, and yet don't look too good nor talk to lies;

 if you can dream--and not make dreams your master;

 if you can think--and not make thoughts your aim; 

if you can meet with triumph and disaster and treat those two imposters just the same;

 if you can bear to hear the truth you've spoken twisted by knaves to make a trap for fools, or watch  the things you gave your life to broken, and stoop to build them up with worn-out tools;

 if you can make one heap of all your winnings and risk it on one turn of pitch and toss, and lose, and start again at your beginnings and never breathe a word about your loss;

 if you can force your heart and nerve and sinew to serve your turn long after they are gone, 
and so hold on when there is nothing in you 
except the will which says to them  Hold On 
 if you can talk with crowds and keep your virtue, or walk with kings--and not lose the common touch;

 if neither foes nor loving friends can hurt you; if all men count with you, but none too much;

 if you can fill the unforgiving minute with 60 seconds worth of distance run--yours is the earth and everything that's in it and--which is more--you'll be a man, my son!

-- Rudyard Kipling


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Check out the man's sizable bibliography   ---  and if Kipling doesnt do it for ya ,  maybe Poe , or Dickinson, or Brante is more up your alley

Kiplings Wikipedia bibliography


Have fun, --- read well, live well, train well and love lots !

Thanks again for reading



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Just a quick reminder, if you like what you read, forward this email to a friend, or use the little tab at the bottom to link it to your facebook page.  

 Thank you very much in advance for your support and send me an email at   Dougmcbride@fitclaimspro.com   to be added to the hard subscriber list

---- Doug

_______________________________________________________________________________
disclaimer:    The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice.  This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted

Don't eat poo - plus lessons from the Canadian Air Force !

Was making breakfast this morning, -- 3 egg whites and 1 egg scrambled together,   2 oz of chicken sausage and 2 pieces of spelted rye bread

It has occurred to me before,  "Why bother?"    - its much easier to just dump 3 or 4 whole eggs in a pan , fold in a couple of ounces of shredded cheddar, then add in some delicious pork sausage and fluffy buttery Texas Toast  and let the good times roll !

Is that really a good time though?    Hardly.   Sometimes eating clean  has a couple more steps involved than eating in a wild, blown out fashion,  - but your body will thank you for it



I already have feedback from otherwise well meaning individuals stating that my philosophies are too complicated to follow -- that the average guy or gal just wants to be told what to do.
   
    My holistic approach that treats the body like a system that starts with the brain and goes down  is too complicated for some --- i guess the fluffy flocks of sheep (and getting fluffier) - really want a guy with a free email newsletter to open up the whole bag of tricks and lay out a 6 week daily, meal by meal diet plan along with one simple can't fail exercise plan that works for everybody

Its not happening --- because there is not a perfect daily exercise plan or workout that is right for everybody - and it is not complicated

What if i have a high intensity workout scheduled for you , -- but you stressed yourself out doing sport specific training in the sun 2 days before , havent been able to sleep right, - and today your resting pulse rate is 81 when it should be 65?

--- Then you dont need to do a high intensity workout today.     You need a lower intensity alternative that day, and you need to have the self awareness to recognize when you need to change gears

 -   I dont care how "hardcore" somebody wants to go any given day --- all that matters are results and that comes from systematically working the numbers in your favor and paying attention to signs your body is giving you

If thats too complicated --- then step right up for some P90X and some Weight Watchers --- if paying attention to your heart rate and recovery rates is difficult, --- try managing some hokey points system for your food

     Go for the  cup full of magic beans , then call me in 8 months when that initial few pounds you lost is coming back with a vengeance,  or if it seems like you are back sliding with your sport specific results   because you either  1) couldnt continue at a high enough level after a certain point to see more results,      or   2) pushed yourself until you got hurt      or   3) pushed it just hard enough to burn out and lose motivation
 -- or a combination of all 3


        Everyday , the teeming masses are spoon fed hefty bowls of  dog poo , not realizing its dog poo because its processed, sprinkled with a little "lemon zest" or strawberry essence to disguise the objectionable smell, and presented in attractive packaging  -- maybe somebody famous even endorses it !
          Don't be the type who blindly eats dog poo.            just because it looks good on the surface, - smells good on the surface, and goes down easy --- its still Doody
     


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Interestingly enough ,
   I do have a workout suggestion for the day, and it was one that was brought up to me by a former member of the RCAF

       5BX is a program developed over 50 years ago for pilots in remote locations who didnt have access to facilities who still needed to stay fit
   As it also incorporates either running or walking, its a stand alone system that actually delivers on my premise of incorporating full body movements into the schedule of a busy professional as well in a time frame that  is appealing  --- 11 minutes of calisthenics plus either 1 or 2 miles of running/walking
       so basically this is a MAX - 45 -50 minute workout even if you can only walk 2 miles at a fairly sedate pace,  but 11 -12 minutes of  the main workout

As i mentioned, this system can stand alone, or be used as your baseline program for the day ---- where you would knock 12 minutes out in the morning to maintain flexibility and a base, minimum level of fitness -- then add to it later in the day with sport specific training, or another activity you are interested in

Personally, i dont have much practical experience with this yet, but after looking at it, - the movements are sound ,  and more recent versions of the program even advocate substitute exercises for the situp , like the plank or crunches,  if situps are not do-able for your back

click on the link below and check it out for yourself  ------ this is a no b-s basic program from your granddad's era that is proof that everything old is new again  --- it may be a fun alternate day exercise system for you,    --- but the levels  and numbers in the 6th chart are tough enough to challenge anyone

Try it out  :)

RCAF 5BX exercise program





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  Just a quick reminder, if you like what you read, forward this email to a friend, or use the little tab at the bottom to link it to your facebook page.  

 Thank you very much in advance for your support and send me an email at   Dougmcbride@fitclaimspro.com   to be added to the hard subscriber list

---- Doug

_______________________________________________________________________________
disclaimer:    The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice.  This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted

July 4 2014

Hope everyone is having a safe and fun July 4    ----

I am trying to do the same

---  I realize my blog submissions have gone from twice a week to twice a month now that we are deep in the summer season,  but i do pledge to continually keep answering my emails in a timely fashion and i thank you for your support

A question came up regarding last blog submission regarding training in the heat  --- i had a personal conversation with a reader where he evidently misunderstood the tone of the post

My post was specifically directed towards my colleagues who put in long work days in the 90- 100 degree temperatures   who may feel like you got in a workout because you are tired and sore ---
  -- sadly , you probably didnt
My suggestion, in review, was to introduce some short interval drills that can be accomplished in 15-20 minutes to elevate your heart rate above your average daily working heart rate ----  mine is about 100  when actively engaged (carrying ladders, climbing roofs, etc)  -- and yes , i strapped on an HRM one day recently while i ran 6 claims in 98 degree heat  -- then when i get back in the truck, its right back down to around 65 or so

a heart rate of around 100 is about what i can expect to achieve pushing a loaded shopping cart around the mall ----  its not work , and its not a workout --  but yes, - it wears you out due to the conditions
    Just sit in the sun for 2 hours drinking Summer Shandy's and Lynchburg Lemonades may wear you out --- it doesnt mean you are working out
    If you are trying to improve yourself in any way -- you need more than that

If you have athletic pursuits you are interested in --- you have to do some workouts in the heat or you wont survive your event
      Hydration is the most important thing but acclimating yourself to the discomfort is right up there
  The 3 largest amateur motocross national events are held in late July and early August in Oklahoma and Tennessee

      Both places are hot that time of year, but it doesnt negate the need to wear 25 pounds of safety equipment  to participate ---- if these are the things you do, you have to adjust , or suffer the consequences --- those races run all day, so you may be lining up for a 4:30 pm sufferfest  

A short course or Olympic length triathlon on the other hand -- if the start gun goes off at 8:30 in the morning,  -- you may very well be done before heat really becomes a factor unless you live in Arizona or something
 

But for the purposes of my intended audience ---   recognize that you are going to need supplemental work to keep making strides forward ---
       Solution may be as simple as waking up 30 minutes early to hit the hotel treadmill for a session, or pound out some time on the sidewalk ----  if you do not feel like you can take another step  after a 12 hour day in the heat




Get it done early  if its a real factor,  and if we have no real reason to be out running coolies and gassers in 5 pm heat
       Personally, unless im training for some hot weather event, i'd rather spend the majority of my after work  time in the summer staying cool
 

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To close , i'll paraphrase --  Jay-Z (i think it was Jay-Z ?-)

He said ,    "I'm not a businessman -----    I am a business,  man "

I couldnt have said it better

In my case, i very much am the business --- i'm not in business , not a businessman either --- I am the business--- a self contained micro-business

And if you are employed in a profession similar to mine -- you are too.    What business would you rather fraternize with?  One that runs efficiently , with good structure, and that stays on top of things?   ---  Or the type of business that is housed in a rundown building in the bad part of town and employs morons who always lose your order and cant get anything right

My legs, lungs, feet, ankles and hands are all necessary business equipment and if i have a failure with any of these systems , -- the business gets shut down.     And its the same with many of my readers,  whether we are amateur athletes or  independent contractors running our own micro-businesses

---------  take care of yourselves  and have a great 4th !

The pain of regret

Hey all  ----

It has been a couple of weeks since i checked in

--- I am  happy to report that, although i dont have as much time to write, It is because i am busy roaming the backroads of Oklahoma and Kansas taking care of the needs of people affected by the many many little insurance related storms that have cropped up in the late spring

      I have been attempting to put my money where my mouth is, and stocking my cooler with fresh fruit , deli turkey, mineral water and an occasional shot of liquid zip (caffeinated pre-workout powders like NO-Xplode) - to get me through long days in the saddle

       -- What do i do when i get to the hotel and find that the local motel only has a treadmill in a 8' x 10' room with a tv and mockingly calls it a "workout center" ?
   Thats easy ---
    Planks, pushups to failure, then granny pushups, followed by wall sits and air squats ---- any thoughts of doing real beneficial work to increase my VO2 max or anything cool like that fly out the window when i am on the road    --- if its just a few days, its all about getting a good stretch - breaking a minor sweat, and keeping moving
       My job involves some moderately physical things that are at times performed during 90-100 degree heat during the summer  --- my take on this is such work related activity normally only serves to wear people out, without doing anything substantial at all to help anybody's fitness and wellness
 
         As i have mentioned many times, i am currently an insurance adjuster, -- and my early writings are geared towards juggling schedules and maintaining fitness and sanity on the road -------  I have to tell ya, -- climbing 5 or 6 steep roofs in 100 degree heat , (your roof is actually 35-40 degrees hotter than this too) - will wear you out - , but its the type of fatigue that makes you want to reach for a cool something or other and a channel clicker and just watch sports center until its time to go to Applebees   - a bastion of late night Heartland America dining
       This type of activity is not doing you any good -- if your resting pulse is 75-80, climbing a roof might raise it to 110 for a very limited period of time --- the heat is beating you up and wearing you out, but its not giving you a workout no matter what others may think to the contrary

      Stay hydrated ! -- stay out of the sun as much as possible unless you are actively engaged --- I use a Camelback on claims if its a big commercial job or a larger residential deal too ----
   -- use some sunscreen occasionally --- too much sun also serves to wear you out and your semi weekly workout will suck as a result

              ---- What is my case study?  -- My brother operated a roofing business --  to do this, he runs several crews of men in busy seasons  ----
            A roofing crew typically consists of 5 - 7 guys , mostly all hispanic in this region, - and they bust their ass -- i have witnessed guys carry 2 bundles of shingles up a ladder at a time (160 lbs or so) - and then dance across a steep ridgeline like Peter Pan, -- all while carrying a 30 pound gut from beans and beer ---
 --- How can you carry any extra weight while doing such strenuous activity ?
   Your body becomes accustomed to the work, especially sub-maximal loads  -- If it didnt , these roofers would be capable of running marathons on their off-weekends

        My opinion?     Repetitve low intensity work  will work you into an early grave --- you may be able to carry 80 lbs up a ladder 40 times a day,  but may not be able to push-press 225 even once.
     It is not an athlete's lifestyle    ---   and if your a busy claims adjuster who is wearing themselves out everyday in the heat, --- you are also flirting with those sub maximal loads that just wear you out but do nothing for you ---- in fact, if you add in the ankle and knee stress, -- are more detrimental for you than anything
   -------   you may be saying -- "So what do you recommend, big timer?"  -
  I'd honestly recommend throwing in a few high heart rate interval sessions perhaps twice a week to go along with another couple of moderate intensity workouts

The term "Interval Session" -- that sounds cool, - like we're Ben Johnson preparing for the '88 Seoul Olympics or something --- shootin' a little dope and running sprints

      The reality is,  Interval training is not nearly that exotic ---
 Take your hotel treadmill for instance, start out on that at a solid pace -- maybe a fast walk .   After a 12 minute warm up --- turn it up a few notches -- your walking even faster .
   Turn the pace down to a recovery walk for two minutes, -- then turn it up again  for a minute --- thats an interval.  
      At a certain point , you will be transitioning from  a fast walk to a full sprint for a minute, and then back again --- but the volume depends on you - so does the recovery period

     Blast off with 4 intervals for your working set and see if you dont feel like a winner when you trudge up the stairs to get to hit the showers
         This is applicable to anything you want to use to torture yourself, treadmill, elliptical, rowing machine, -- or maybe a local high school track after hours

   If your knees are garbage , you may be able to hit interval heart rates just fast walking too ---

Yes  --- it will hurt at first   --  but i truly enjoy the saying   "The pain of regret hurts worse than the pain of effort"


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Now, i wish to give back a little , --- i dont personally respond to every single email, but you can guarantee that i still read every one



Lindsey S., thanks for the kind words --- you will lose those last 15 and get that 8 minute mile !   Just keep up what your doing ---

Craig T --- stay the course- your program is working well, and i was glad i could give you some sound advice to enhance your already good work

John D --- you need to  give me a call ---- your at a sticking point and i have a couple different ideas for you

Claire F --- LOL - stay away from "Plexus" and the rest of the fad diet schemes and keep up your high protein lower carb regimen and i am sure things will be right on !

Jennifer J --- I appreciate your input - both negative and positive.  take from my writings what you can use -- the rest , file away for a rainy day  :)  --

Theodore, my Crossfit disciple --  i admire your enthusiasm -- at a certain point you will have to get a bit more sport specific to go sub 2:30 on a short course,  but for now, keep up the good work

Orlando, -- stay strong and focused --- you reached the top in college -- i know you have faced setbacks, bro, but you can rise to new heights -- stay realistic, - dont expect too much right away , but you might be pleasantly surprised at what you still have left in the tank


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To my readers who read this every once in a while -- thank you

I am not selling anything (yet  ;)  ---  I thank you for the increased patronage to the site and the increasing amount of questions ---
   Questions show me that you are invested -- that you are thinking a little --- not just nodding your head and accepting what the latest info-trainer is spouting

      ____________________________________________________________

 Just a quick reminder, if you like what you read, forward this email to a friend, or use the little tab at the bottom to link it to your facebook page.  

 Thank you very much in advance for your support and send me an email at   Dougmcbride@fitclaimspro.com   to be added to the hard subscriber list

---- Doug

_______________________________________________________________________________

disclaimer:    The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice.  This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted

June 1 - back to business !

Anyone who actually reads this little column will have noticed that the last couple of posts haven't been specifically about health and fitness

I have written a little about stereotypes and images ,  and a Memorial day tribute to some folks----  that actually meant a lot to me to get out into the open

But its June 1st and its time to get back to business so to speak


I have a couple  things i want to talk about today --- List making, and beer consumption





   I have said all along that for many people who are already active, diet can be the key to taking things to the next level

How do you start?

Do you just saunter over to BArnes & Noble and pick up the latest book from Bob Greene, Bill Phillips, or Jillian Michaels?
    You could , but it would probably be just as productive to pick up a Guy Fieri book -- at least he has cool cars !

        For those not familiar with Guy Fieri,   he's a  stocky guy who dresses like a cross between an Ed HArdy model and Sammy Hagar, --  and although he's fortyish, he still goes around fist bumping everybody and saying irritating things like ---

     "Thats Off the hook Bro ! "   (usually in reference to something deep fried)

Guy Fieri doesnt do anything to promote clean eating from what i can see, but at least a book from him may provide some entertainment ------   he looks like  a fun guy 

But seriously  ----------   

The place to start is with pen and paper --  try to recall everything you have eaten in the last 3 days, - all the way down to that opportunistic handful of potato chips or the donut left in the employee break room

Why backtrack?   --- because i'm thinking we are physchological creatures, -- and if we start list making just on items going forward -- we will start eating like Ghandi for a short amount of time

  

Sure, you can survive on a cup of rice a day for quite a while, just like Ghandi,  --- but do you want to look like Ghandi?    (note: -- Ghandi is a champion for non violent resistance and i admire the man's body of work )

      For that matter, do we want to look like Guy Fieri?   ---  If someone told me they were going to sprinkle some pixie dust on me and  i could  either have a physique like Ghandi's, or like Guy Fieri's --- choose one

 --- That would be a very tough thing to choose from , wouldnt it?

So backtrack as many days as you can -- i'm thinking most have the mental capacity to go back 3 days - maybe even 5 if we really wanted to stretch our memory a bit ---

  MAke a list   ----- then take a look at it

Visualize one of these  "fitness trainers" - picking apart your list  ---    What are the items you would be embarrassed to have on there when you show it to these people?    

    Cutting out those items is a good place to start    ---   immediately, you dump the Taco Bell, Slim jims, old HAlloween candy, fried chicken and cheesy lasagna, - not to mention sodas and beer (if you dont completely cut out soda and beer, its a good idea to bring the consumption down to a dull roar at least)

----- Now start making your list again ---   Mentally, you will be "On the program" , so you will make better choices ---  you will be eating in a way that you perceive to be much healthier 

  -- This next list may require some interpretation after a couple of weeks --- i assume you will be striving for a favorable mix of protein to fats to carbs

          Some items are not as "in your face" with being blatantly bad for you --- white rice, whole wheat bread, cereals, pastas ----- in fact - 25 years ago, these were almost considered cornerstones in healthy eating  back in the low fat dieting phase that was popular  in the 80's and early 90's

                                                   

     There is not a universal diet trick that is right for everybody----  if you are eating sizable portions of those type of foods and experience symptoms like  bloating , or sleepiness after meals, frequent hunger, or needing to take in caffeine just to make it through the day,   you may be flirting a bit with "carb intolerance"

     I hate that phrase, --- but  any symptom like that would be a sign to phase out or greatly reduce your consumption of these products and replace them in your diet with more veggies,  and lower glycemic food choices, as well as higher percentages of lean protein

Fast forward 2-3 weeks  --- your body can be  stubborn and true change doesn't always start to manifest itself immediately -- but how do you feel in 2-3 weeks?  Better?  --- i'm predicting most will feel a little better and start to feel like they have more long term , sustainable energy

     A few of you won't though   ---- If your still feeling sluggish -- cycle back in more of the higher glycemic carbs 

----  I'm not talking about heaping plates of fettucine alfredo  with a side of crusty italian bread ---  ( but maybe a small saucer full would be more in keeping) 

     

What does a small plate of pasta look like?  

Something like this -- and no, i am not kidding --- the plate above it , with the bread , on the other hand , has enough calories to get a lot of people through a whole day , --- but i have seen just as much on dinner plates at popular Italian restaurants --- pasta packs a big nutritional punch 

The thing that jumps immediately to mind is a sweet potato , or some variety of yam,  even half a white potato occasionally

  

Stay away from the cinnamon and sugar on the sweet potatoes,   - and a white potato doesnt need a pound of butter and cheese on it -- instead try some salsa --or a greatly reduced portion of just plain ol , regular full fat butter   ---                                                                                           

I'm not talking about a lot of these ---  this is not a weight loss strategy either ---  this is an energy management strategy ,    but if we manage our energy more effectively, our body is using the calories it takes in more efficiently --- and it is wasting less and storing less,  - 

Its hard to muster up the energy for a 45 minute workout when you feel so tired its hard to hold your head up

Again --- energy management is the key,    ---  get it right and you will feel great , -  get it wrong and you may not have the extra energy it takes to slip an old Jazzercise record onto the turntable   in your parents basement                   

   

If any of you are following this advice and after 6 weeks still feel like garbage ---  (time enough to kick out some carbs , and then slide some high glycemic carbs  back in ) ---  send me a personal email 

If i cant help you -- i know some folks who can

The idea is simple ----  so to summarize

• make a list , 
•  cut out the embarrasing stuff --- proceed another week or two -  research the difference between high glycemic foods and low glycemic ones --- we've covered it in this blog too, but its easy to google it as well
• -- then strip out even more of the higher glycemic stuff --
• - proceed another week or two ,  - if you feel worse - add in  more carbs in incremental amounts  until your energy starts to come back up a bit ,     -- if you feel great, stay the course 
• If you feel good ---- keep up the good work -- by this time you've been "In the program" for 3 or 4 weeks and you should be reaping the benefits
• Rome wasn't built in a day --after 6 weeks - if you've tried the strategies i've briefly outlined above and your energy levels are still in the toilet - give me a call or email

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BEER

A word about beer

                                               

There's a reason its called a beer gut

Why specifically though?  A beer doesnt have many calories -- 95 -110 for the lighter varieties , and carbs are minimal too (5-8 grams per serving X how many "servings" you partake in throughout an evening ---- still, a plate of pasta has much much more )

Big answer #1   -    

•       Alcohol has to be processed immediately after consumption  ---- fat burning activities are ceased while processing alcohol
•   A once a month pool party? - Not a big deal  --- but 3 or 4 times a week of imbibing at college frat boy levels would mean you have complete days when you are not utilizing your nutrients you take in very efficiently at all.

Big Answer #2  --  

• While your body is processing alcohol,  you still may be busy yourself processing nachos, pizzas, chicken wings, or bratwurst's  ----  

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•     Even if your not eating things like that --- even a seemingly smart food choice, like some sashimi, or grilled chicken , or a lean steak --- can be stored as fat as you are missing the deadline to use these calories properly  --- all because your body is processing alcohol

Big Answer #3 --

•  Estrogen !   ---  Hops contain huge amounts of plant based phytoestrogens  -
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• - with a society that is seemingly obsessed with increasing male testosterone for guys over 40  --- rgeularly consuming too much liquid estrogen is probably not helping advance that cause much
• 
  
• Blame the Germans -- they ordained the beer purity laws in 1516 stating only water, barley and hops could be used to brew beer   ---- before that, concoctions called Gruit were regularly consumed , and made with herb mixtures like sage, rosemary, or bog myrtle --- these have a shorter shelf life than hops based brews, but they also dont turn men into girls either
  

I cant speak personally for the Gruit, but i'd like to try some if i can find it 

I readily admit i like beer and have had episodes where i drink too much , and occasionally - way too much     --- so i am not only writing this for you, but as a reminder to me  as well

In keeping with that   ------ I'll close it out by sharing some pics of some small Bud Light enthusiasts though

   

Thanks for reading !

__________________________________________________________________________

  Just a quick reminder, if you like what you read, forward this email to a friend, or use the little tab at the bottom to link it to your facebook page.  

 Thank you very much in advance for your support and send me an email at   Dougmcbride@fitclaimspro.com   to be added to the hard subscriber list

---- Doug

_______________________________________________________________________________

disclaimer:    The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice.  This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted

Memorial Day 2014

Its the eve of Memorial Day , 2014,  so i am writing a "special edition" of sorts

OF late,  we hear a lot about the heroic exploits surrounding current operations and operations of the recent past in Afghanistan and Iraq  --- 

     The Crossfitters perform Hero Workouts regularly ---  (look 'em up if interested --they are fine tributes, but the sad part about them , - is the sheer number of them that exist)

We've been at war now for 12 years.     A lot of young men and women have paid the ultimate price 

I asked a friend for permission to use one of his pics yesterday, - and we both remarked that 20 years ago, a younger guy with a right shoulder patch was a rare thing (right shoulder patch being a combat patch, and i believe there used to be a time component to it - 180 days i think in a combat zone) --- now if you encounter someone in uniform ,  it is rare that they don't  have the patch, unless they are folks fresh out of training

             We certainly have some exceptional stories of bravery --  but the story i am going to share is going to turn back the clock 23 years , from the war that seemingly started all this  --- Operation Desert Shield/Storm

This is not my story -    but rather , this is a brief introduction to the "Bravo Two Zero" incident

Bravo Two Zero was the call sign a British SAS (Special Air Service) observation squad was using when they were dropped by helicopter into northern Iraq,  with a mission to disrupt the fiber optic network used for SCUD missile guidance

       After being compromised when a young shepherd discovered their position -- the 8 man team engaged in a firefight with a vastly superior force for several hours before being able to escape the area under cover of darkness  -- with no communications equipment, it was decided that they would try to make it to the Syrian border--- roughly 100 miles away   -- their combat load out bags were a mere 209 lbs , so they decided to ditch them -- instead , only carrying their weapons, ammo and one med kit ----  lest you think this is insignificant,  an FN Minimi and enough ammo to keep it happy still weighs 50 lbs or so,  plus rounds for each individuals M-203;s are fairly heavy, ----

    -- so , with the weight pared down from over 200 pounds to between 30 and 50 pounds,  they took off running --- making it over 50 miles on foot in one night ----  after laying low the next day, they resumed travel again -- only to become separated in a sand storm   --- and lest anybody think the desert is warm and tropical , -- 1 member of the team succumbed to hypothermia during the course of this adventure

So now down to 4 ,   the main group , of which Sgt Steven Billy Mitchell (pseudonym Andy McNab) was part of  managed to hijack a taxi cab and make it another  30 miles until being forced out at a vehicle checkpoint 

     almost within eyesight of the Syrian border -- McNab/Mitchell was captured taking refuge in a drainage ditch.  

   Another member of the team also succumbed to hypothermia trying to swim the Euphrates river (in January) -- and 3 more were captured , including troops from the  splintered off group who separated during the sandstorm

    Not captured was Colin Armstrong/ (pseudonym Chris Ryan)  -- Cpl Armstrong/Ryan made it to Syria --190 miles -  this is the longest escape and evasion by anybody in SAS history, and reportedly by any soldier.    He lost 36 lbs en-route and suffered internal injuries caused from drinking water contaminated with nuclear waste

        Now, except for Chris Ryan's escape, this whole thing sounds like a colossal  cluster-foul up.    

McNab and company spent 6 weeks in an Iraqi prison being tortured  -- McNab had nerve damage to both hands, a dislocated shoulder and hepatitis B when he was liberated

Whats the point or the tie in to my fitness  blog ?

How about saying ----   "Screw it guys, we're running to Syria !"      ---  Then running the equivalent of 2 marathons in one evening .    In BDU's. boots and carrying  machine guns, belted ammo and M-203's with spare grenade launcher ammo (also heavy) 

There is no training in the world that can adequately prepare you for this   

   --- There is no unit in the world that I am aware of that  says one Saturday --  "OK guys -- today for PT we're running a marathon !"  much less two

     And then Chris Ryan soloing an E&E  for over 130 miles himself ?  Jeesh 

You have to have some basic fitness to do this, even under periods of extreme duress --- but these guys' were big 200 pound guys,  .   Every soldier runs, to be sure --- but its typically more along the lines of 5 miles or perhaps 8 miles- maybe 10

That performance really  re-defined the term "pushing the limit"

           My hat is off to anyone who completes a marathon , or even a half marathon -- its a great accomplishment .   But the next time your obnoxious  in-law with his little pot belly and toothpick skinny legs   is prattling on about being in "survival mode" for the last couple of miles of his 5 hour marathon attempt,   remember the guys who did back to back marathons wearing boots in the desert while carrying guns    ---  

    --- he'll ask you what your smiling and shaking your head about and you can just say -- "Oh,  nothing"

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            My involvement in Desert Storm does not involve clandestine missions 50 miles behind enemy lines, and  group photos with little black boxes over our faces

  

I only have contact with a few people from my brief time in the service  -- I guess its a bit like college buddies --- plenty of them when your at college, but after 10 years that number has shrunk quite a bit -- then after 20 years , the number of people you actively keep up with may be as little as 5 or 6 , or less

        

   I also have precious few photos scanned into a digital format , so i enlisted the help of 2 friends in getting some pics together

Since i have not contacted everyone pictured - i'm not going to name all the names , as that would be impolite without their permission 

 but i'll go with these

I

1)    Kevin MacClary provided this pic and he is on the far left ,  -- taken at a  Wolf Burger -- its a weird little middle Eastern interpretation of a hamburger place using almost unidentifiable meat ---  but after months of MRE's, i dont really see any frowns in this pic

2)   Bill Childers is on the far left -- this is really early in the deployment as we were sporting pretty rag tag combinations of chocolate chip day deserts and woodland camo clothing as i dont believe we all got our clothes at the same time  --- 

3) I'm on the right in this one and we are re-conning some abandoned and burned out village   --winning hearts and minds, no doubt -   

I still conversate with Kevin and Bill, plus i see my first company commander from time to time, but other than that  --- the rest of us have drifted out of contact

But what do you do for PT when your in the middle of the desert?     Thats easy --- you run.   Then when your done,  you can run some more  ---- you can add variety and spice by running in your chemical warfare suit, - your flak vest or both !  --- and when that gets to be old hat, going for a mid to late afternoon run on a 120 degree day may give a new challenge or two !

Then there is pushups and situps - staples of the military routine,  and pull up apparatus's can be rigged up in any number of ways--- or rigging up makeshift weights using truck axles and concrete !
    Fun stuff


This  Memorial Day,  i will be remembering my old unit and i hope everyone is doing as well as possible

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One of my more sobering memories from Desert Storm occurred on Feb 25 1991--- the ground war was winding down but our unit still had equipment at the Dhahran port in Saudi Arabia

      Myself and several other members of our unit were guarding our equipment that night ----  by that time, we were all familiar with what SCUD missiles looked like, but this one was coming our way

         I remember thinking to myself   "This is really happening"   as the missile closed in  ----  we  were masked up and halfway through putting on our chemical warfare suits when it whooshed overhead  and impacted something a quarter mile away  ----  which is still way way too close in the event of a gas attack

    I'll  never forget the look on another gent's face from another unit when he staggered around the corner yelling       "What was ........................"      Then he stopped mid stream when he saw 5 guys in chemical warfare suits   ---- comically he started frantically grabbing for his own gas mask even though he was 30 seconds too late  ---

----  After ensuring our position was stable,   Mikey Carter and i   (at least i think it was Mikey, could've been Thad Workman)  humped it to the blast site,   but by then triage had already mobilized  --- we went back to our equipment site to finish out a very long night . The next day we went back to the front and it was seemingly safer there than being in the"rear with the gear"            And then on Feb 28, 1991  -- it was over---

------   I have listed the official details of that SCUD attack below   -----Tomorrow , on Memorial Day, i will probably grill a steak or a burger (or both) -- maybe work in the yard,   get in a bike ride, drink a beer, -- or some combination of any or all of those things

              My day - and week - is dedicated to the men and women that perished that night

I will do these things because they can't    --- the average age of the soldier who was killed looks to be about 22 or 23, with a few exceptions --- that means most would be either firmly entrenched in middle age or well on their way to it

          They would have the same triumphs and problems that i have ----   same gripes about the weather, or taxes, or politics, or the economy --you name it

    

      Please join me in taking a brief moment to read this list, and think about these young men and women ---- along with everybody else who has died in wars past and present so we can live the lives of spoiled Americans 

As for me, all veterans have my respect and prayers --- i dont need a designated day for this --- my appreciation is shown with everything their sacrifices allow me to do and i will not forget that --- but tomorrow i grieve for those folks from Pennsylvania and dedicate the day to them

    ______________________________________________________________________

Godspeed

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Casualty management: scud missile attack, Dhahran, Saudi Arabia.

Abstract

On the evening of February 25, 1991, an Iraqi scud missile plunged into a "barracks/warehouse" used to house U.S. Army soldiers assigned to the 475th Quartermaster Group in Dhahran, Saudi Arabia. As a consequence of this scud attack, 28 soldiers died, 110 were hospitalized, and 150 experienced minor physical injuries and/or subsequent mental health problems. This one scud's impact accounted for more than one-third of all U.S. soldiers killed during the war. Fortunately, there were very few "models" of mass casualty experiences during the Persian Gulf War to evaluate the critical clinical outcomes to the soldiers. An analysis of this event has important implications for future military operations that feature a multinational medical force structure. This article summarizes the medical preparations before the war, the key, chronological events, and the medical outcomes of the mass casualty event. Lessons learned in casualty management for future Army contingency medical planners are identified.

14th Quarter Master Detachment, which is an Army Reserve unit out of Greensburg. Pennsylvania. Here is the list of Soldiers killed that day in Saudi Arabia:

14th Quartermaster Detachment

• Specialist Steven E. Atherton, age 26,NurMine,Pennsylvania
• Specialist John A. Boliver, Jr., age 27,Monongahela,Pennsylvania
• Sergeant Joseph P. Bongiorni III, age 20,Hickory,Pennsylvania
• Sergeant John T. Boxler, age 44,Johnstown,Pennsylvania
• Specialist Beverly S. Clark, age 23,Armagh,Pennsylvania
• Sergeant Alan B. Craver, age 32,Penn Hills,Pennsylvania
• Specialist Frank S. Keough, age 22,North Huntington,Pennsylvania
• Specialist Anthony E. Madison, age 27,Monessen,Pennsylvania
• Specialist Christine L. Mayes, age 22, Rochester Mills,Pennsylvania
• Specialist Steven J. Siko, age 24, Unity,Pennsylvania
• Specialist Thomas G. Stone, age 20, Falconer,New York
• Sergeant Frank J. Walls, age 20,Hawthorne,Pennsylvania
• Specialist Richard V. Wolverton, 22,Latrobe,Pennsylvania

Other Units

• Corporal Stanley Bartusiak, age 34, 475th QM Group, USAR
• Corporal Rolando A. Delagneau, 30, 477th Trans Co.,USAR
• Specialist Steven P. Farnen, age 22, 477th Trans Co.,USAR
• Specialist Glen D. Jones, age 21,Grand Rapids,Minn., 477th Trans Co.,USAR
• Specialist Duane W. Hollen, Jr., age 24, 477th Trans Co.,USAR
• Specialist Steven G. Mason, 23, 477th Trans Co.,USAR
• Specialist Michael W. Mills, age 23, Jefferson, 477th Trans Co.,USAR
• Specialist Adrienne L. Mitchell, age 20,Moreno Valley,Calif., 475th QM Group, USAR
• Specialist Ronald D. Rennison, age 21,Dubuque,Iowa, 477th Trans Co.,USAR
• Private First Class Timothy A. Shaw, age 21,Suitland,Md., 475th QM Group, USAR
• Corporal Brian K. Simpson, age 22, HHC, 475th QM Group, 475th QM Group, USAR
• Specialist James D. Tatum, age 22, 23rd Repl Det, 475th QM Group, USAR
• Private First Class Robert C. Wade, age 31, 23rd Repl Det, 475th QM Group, USAR
• Corporal Jonathan M. Williams, age 23, 23rd Repl Det, 475th QM Group, USAR
• Specialist James E. Worthy, age 22, 477th Trans Co.,USAR

______________________________________________________________________________________

  Just a quick reminder, if you like what you read, forward this email to a friend, or use the little tab at the bottom to link it to your facebook page.  

 Thank you very much in advance for your support and send me an email at   Dougmcbride@fitclaimspro.com   to be added to the hard subscriber list

---- Doug

_______________________________________________________________________________
disclaimer:    The information contained here is not intended to replace the medical advice of your physician and is not intended as medical advice.  This newsletter/blog is a sharing of knowledge and information from the research and experience of the staff of Fitclaimspro.com and professional colleagues unless otherwise noted