Warning: These Moustaches are not necessarily safe for your workplace

I'm raising money for Movember, a month dedicated to growing a moustache from scratch starting November 1 to raise awareness for Prostate Cancer. One of my favourite people ever to walk the face of the planet, my Grandfather Wally Barker, had a non-lethal case of Prostate Cancer before he passed away this past spring.

As promised, here are the options based on how much cash I can get together from everybody who donates. After I have raised the amount of money to compensate the degree of social stigma I'll receive I will tally votes on any of the options below. If you all vote on an option that the fundraising just doesn't reach I will take a re-vote. Please e-mail your vote to me at my University of Ottawa address:

bbark092@uottawa.ca

Below, I've posted the pictures of the different moustache options, as well as the standard e-mail from Movember with a link to donations on my behalf (I should be able to track your contribution through the Movember website). Thanks to my sister Cassie for taking these pictures. She said afterwards that her eyes burned from looking directly at the moustaches.

Thanks for the support,

Bryce

$200 for:

The Everything But a Beard Moustache

$400 for:

The Metallica Roadie or The Honolulu Hairy

$600 for:

The Confederate

$800 for:

The "You Should Know my Name" Moustache a.k.a. The Creeper

$1000 for:

The Connaisseur

Here is the link to my Movember page and the standard e-mail for more information:

http://ca.movember.com/mospace/300034/

Hi, This Movember, the month formerly known as November I’ve decided to donate my face to raising awareness about prostate cancer. My donation and commitment is the growth of a moustache for the entire month of Movember, which I know will generate conversation, controversy and laughter. I’m doing this because 4,400 men die of prostate cancer in Canada each year and one in six men will be diagnosed during his lifetime. This is a cause that I feel passionately about and I’m asking you to support my efforts by making a donation to Prostate Cancer Canada. To help, you can either: * Click this link http://ca.movember.com/mospace/300034/ and donate online using your credit card or PayPal account * Write a cheque payable to Prostate Cancer Canada, referencing my name or Registration Number 300034 and mailing it to: Prostate Cancer Canada, Suite 306 145 Front Street East, Toronto, ON M5A 1E3, Canada. All donations are tax deductible to the extent permitted by law. For more details on how the funds raised from previous campaigns have been used and the impact Movember is having please visit: http://ca.movemberfoundation.com/research-and-programs. Thank you in advance for helping me to support men’s health.

Kettlebells are for everyone - including 71 year old grammas

Check out this Grandma swinging kbs. If this isn’t inspiring I’m not sure what is. All I can say is I will never swing an 8 kg kb ever again.

http://dragondoor.tv/bonus-features.html

Curried Quinoa Salad

Serves approximately 4

3/4 cup uncooked quinoa, well rinced
8 oz black beans, well rinsed
2 tbsp chopped red onion
3.4 cup fresh cilantro
1/2 cup chopped red pepper
1 chopped tomato
1/2 cup dry apricots, dates or figs


Dressing:

1 tsp finely chopped fresh garlic
1 tbsp finely chopped fresh ginger
1/2 cup or juice (cranberry, orange or apple cider)
3/4 tbsp curry powder
3 tbsp red wine vinegar
2 tbsp maple syrup
4 tbsp grape seed oil or olive oil
salt  and pepper to taste

1. Add quinoa to 3/4 cup boiling water, reduce heat and cook 10 min. until water is absorbed. Let cool.
2. Prepare dressing.
3. Mix all ingredients when quinoa is cool.

Enjoy

The ultimate turkish getup - should be done with a small friend

Check out this  youtube video of Jeff Marton and Ana Browne:

http://www.youtube.com/watch?v=uDQUlshxO_8&feature=related

We'll all be expected to do this the last week of kettlebell class

Eat after your work outs!

Bryce's Favourite
Post Workout Shake

I've probably mentioned it twenty times in class over the months but to say it again; after a workout your body is in damage control mode. Your muscles are being worked intensely, there may be some microtrauma (sounds daunting, but it's just what happens when you work hard) and their stores of glycogen (sugars) are very low. If you don't have anything to eat right after your body stays in damage control mode, slowly repairing and restoring your muscles at your next meal, possibly 3-6 hours after your workout. If you get some of the right foods in to your system your body goes right in to repair mode, getting you ready for your day and for your next workout.

A lot of research has shown that getting some protein and carbohydrates soon after a workout can help you recover faster and more completely with less muscle soreness (delayed onset muscle soreness or DOMS if you want to look it up) on the following days.

Here's a shake recipe that I like but you can add and subtract at will to find the way you like it. You'll need a blender, magic bullet, or an immersion blender and a deep bowl to make this.

1/2 - 1 cup frozen mango chunks (fresh is good too, just time consuming)

1/2 - 1 banana

1/2- 1 cup of Greek Yogurt (Liberte 0% fat is good, very high in protein)

1/2 - 1 cup of 100% Coconut Water (O.N.E. is good, just stay away from Caribbean versions with sugar)

1/2 - 1 teaspoon of cocoa powder (cocoa camino is good, but any cocoa will do the job)

1/2 - 1 scoop chocolate whey protein powder (Natural Factors is good)

You may not like protein powders so make sure you go 1 cup with the Greek yogurt and 1 teaspoon of cocoa. Again, play around with this combo, but mango, coconut, and chocolate are delicious together. I add the max. on all the ingredients but that might be too much for you so play it by ear.

Try to have this shake within a half hour of getting home. Another idea is to make this before you go to bed, have half before you leave for class and half right when you get back. Some people argue that it's not proximity to your workout that you eat, but proximity to your workout in absorption of the carbohydrates and protein.

If this doesn't suit you just try to keep the following in mind. Protein and carbohydrates after a workout help you recover, so eat something after you work out.

Have a really good long weekend! See you all on Tuesday.

Bryce

Mybootcamp Goal Sheet

Take a minute, print this and post it after you fill it out.  If you want to see results, you need to commit to a goal that is important to you.  That’s the why we call it Mybootcamp.  I have to work towards my own goals.  But don’t worry, we’re here to help.

Here at Mybootcamp we try to give you the best experience that we can by programming exercise that makes sense, helping you achieve the best form you can and giving you options so that you have a successful experience every time you come outside to do exercise with us.  Part of helping you have the best possible experience is helping you think about nutrition and physical activity.  You can’t go home and eat poutine and drink soft drinks and expect to see results.  THE REASON WE WANT YOU TO THINK ABOUT NUTRITION IS THAT IT WILL MAKE OR BREAK ANY RESOLUTION YOU MIGHT HAVE AROUND PHYSICAL ACTIVITY, WEIGHT, OR BODY SHAPE CHANGE.  Sad but true.

Take a minute to think about what your goal is for this month and write it here:

Now, what kind of goals can you set around nutrition and physical activity that will help you work towards, or attain, this goal.

A few things to think about before you write out your options for potential goals this month.

1.     Set a positive (something that you do as opposed to something you avoid) goal you know you can reach- it’s better to do something that you find easy and be successful than to try to do something way too hard and come up short.

2.    Pick one goal at a time in physical activity and nutrition.  Any more goals than that and you hurt your chances of actually following through.

3.    Think about what will get in your way and how you will deal with those things.

4.    Think about who can help you reach your goal.

5.    Think about how you can track your goal (food tracking, weight, bootcamp sessions attended, etc.)

Nutrition:  List a few things that you could do to work towards your nutrition goal.  Pick one:

1._____________________________________________________

2._____________________________________________________

3._____________________________________________________

4._____________________________________________________

5._____________________________________________________

Physical Activity:  We’ve got you covered for resistance training and higher intensity training.  If lower intensity sessions like walks, biking, easy running, or swimming on the other days of the week will help you work towards your goal work them in.  You could also set goals around attending bootcamp regularly, or your intensity level while working at bootcamp.  Remember that it is good to think about how you can track your progress.  Think about the best option to commit to this month.

1._____________________________________________________

2._____________________________________________________

3._____________________________________________________

4._____________________________________________________

5._____________________________________________________

MY GOALS THIS MONTH:

NUTRITION:
_____________________________________

I WILL TRACK THIS BY: 
_____________________________________

PHYSICAL ACTIVITY:
_____________________________________

I WILL TRACK THIS BY: 
_____________________________________

WHO CAN HELP ME WORK TOWARDS THESE GOALS:

_____________________________________

Remember, these are reasonable goals that you can reach, and will if you commit now and track your progress you can check how you did at the end of the month and set a new short term goal or switch focus.  Work on your goals one month at a time, be specific, and you’ll get to your goals.

If you think that we can help you work towards your goal e-mail back your goals and we can discuss them at the next class.

Examining the Turkish Getup

The Turkish Getup is the exercise of the month for July. While some of you really like the getup others aren't quite as enthralled. First of all, let's identify the benefits of the getup:

• Improved shoulder stability (especially in the low traps and rotator cuff)
• Improved thoracic spine extension
• Improved core strength/stability
• Improved hip mobility in multiple planes
• Improved hip extension
• Body awareness and proprioception

Bryce has discovered an excellent website that provides detailed steps for the Turkish Getup with motivating pictures, muscles used for each step and good entertainment value on the descriptors. Enjoy the link and don't forget to practice your getups this weekend.They are the latest in party favorites so get up and down with your friends and do getups this weekend.

Click here for the Getup link