Monday, December 16, 2013

Tulsa Half and Half Marathon

     This weekend the Tulsa Half and Half Marathon was held. I competed in the trail half of the event. The marathon is set up where you can run just the trail half on Turkey Mountain or road path along the river. You can run the whole marathon too. You first run the trail half on Turkey Mountain and then run the path along the river.
     I won 1st in my age division and 10th place in the men's overall.

 I'll have to go back next year and run the road section so I can get the other half of the yin-yang medal.
 The results for the men's trail run.
My phone battery was about to die so I had to shut down Runkeeper down at 11.24miles.

 The trail was muddy on the second half.
 I've got to get some running clothes.
If you start with a hat on, leave it on.

Monday, November 25, 2013

Tulsa Route 66 Marathon

A last minute opportunity happened on Saturday and I was able to run the Half-Marathon this weekend. It was my first half-marathon. Its also the longest distance I have ever run non-stop. Here's my times and medal.

My battery was low at the 8 mile mark so I shut down Runkeeper at that time.
      It was really cold on race day. 24 degrees to be exact. We got luck though because the weather had predicted much worse weather earlier in the week. The race was a lot of fun. I heard that there was 13,000 runners.

Wednesday, November 20, 2013

How I would lose Fat If I were Injured.

     This is my longest blog post ever. I might should have made it a free ebook. But here it is. It seems like clients are usually injured in some way when the come in looking for training to help them lose fat. Some of these people shouldn't begin an exercise program because they have too much fat and it could cause further damage. Another thing that happens is a client gets injured some how and now can not continue their training program. Like a client goes snow skiing and breaks a leg. So here it is:

How I would lose fat if I were injured.

     The first thing I would do if I needed to lose fat and I was injured would be to adopt a raw food vegan diet. I would probably do this even if I weren’t injured and I just wanted to lose fat. Going on this type of diet is going to force your body to burn its own fat stores. I call this a diet and not a lifestyle or way-of-eating (WOE) because I don’t think it is sustainable for me or most other people. This diet is a good way to break old dietary habits (addictions) and reset hormones. Therefore eating a raw food vegan is just the first phase of this program.
      Once the raw food vegan phase has been completed I would transition to eating a vegan diet. This means I would begin adding cooked foods to my diet.  If I had trouble with digesting raw foods, I would start with a vegan diet instead of the raw vegan diet. In addition to cooking some of the raw foods I have been eating, like broccoli, I would start to include cooked roots, tuber, rice, and legumes.
     Both of these phases are high plant based, low-fat protocols. I want to make my body burn my own fat stores. Since these phases are low-fat, I only want to stay on them long enough to burn my own stores and then I will reintroduce fats from other sources such as fish and grass-fed beef. If I had a lot of fat to lose I would only eat a vegan diet a few days before adding some external omega 3 fats and protein into my diet. This means I would go at most 3 days on low-fat raw vegan and then I would begin adding some fish into my diet. I would have just one meal on that day with the fish and then right back to the raw vegan protocol. For example, I would eat raw vegan or vegan on Sunday, Monday and Tuesday, Wednesday I would add in some wild caught fish or grass-fed beef. I would go back to the vegan diet on Thursday and Friday.  Saturday I would again eat some animal sources for essential fatty acids and amino acids. My rotation would be two days on vegan and one off, or three days on vegan and one off, hopeful you get the idea. I would only add one or two servings of the animal sources, it wouldn’t be a meat fest. I wouldn’t be adding dairy. It would not be a “cheat day”.

Where’s the protein?

     How will I get my protein? I will get my protein from the huge amount of vegetables and fruits I will be eating. Since the vegetables and some of the fruits are not calorie dense I will be able to eat a lot of them. Most vegetables actually have more protein in them than people give them credit for. The other way I will be getting protein is through my body utilizing old useless protein cells. There is mounting evidence that suggests a protein deficiency promotes autophagy. Autophagy is a beneficial intra-cellular cleansing process in which the body begins to recycle junk proteins inside the cell to meet the protein needs of the body. Getting enough quality protein in my diet would be another reason why if I had a lot of fat to lose I would have a break from vegan back to primal eating. After 72 hours your body will start breaking down more of its protein stores to supply any amino acids it needs. So a break every 3 days is a good idea. I’d eat some fish or grass-fed ruminant every third day. I’ll call the days I add back protein and fats, “re-feed days”. This is also referred to a protein cycling.

Why not dairy?

     I’m trying to eat a low fat diet.  Dairy is going to be too high in fat to fit into my diet; however, that is not the most important reason I’m removing dairy from my diet. Dairy products contain a protein called casein and it is the reason to not have dairy. Casein has been documented to break down in the stomach to produce the peptide casomorphin. Casomorphins are peptides, protein fragments, derived from the digestion of milk protein casein. The distinctive characteristic of casomorphins is that they have an opioid effect. Unfortunately food scientist know and understand the effects of casein and that is why one can find it hidden in a lot of processed foods, much like gluten. Casein becomes an addictive substance in the body and that is why it is so hard to stop eating dairy. So by not having dairy I avoid food addiction and over eating.

What is Gluten?

     Since I mentioned gluten, I guess I’ll go ahead and bash it while I’m on the subject of addictive foods. Gluten is a protein composite found in foods processed from wheat and related grain species, including barley and rye. One of the problems with gluten is that it can wreck the intestinal tract. The other problem is that it too has opiate effects on the brain. It doesn’t necessarily make one feel high, but it does make you hungry. It can cause someone over eat. That is one of the reasons it is hidden in processed foods. Gliadorphin (or gluteomorphin) is a peptide derived from the wheat protein gluten. The endings of those two words should stand out. Morphine, that’s an opiate. The peptides from gluten and casein are important because they react with opiate receptors in the brain, thus mimicking the effects of opiate drugs like heroin and morphine. In his book, “Wheat Belly”, Dr. William Davis explains why the morphine effects of gluten are so problematic for humans. I highly recommend his book to anyone wanting to learn about why wheat is a part of our obesity problem.
Knowing how much to eat

     How would I know how much to eat on this diet? It would be important for me to have enough calories to prevent being hungry and eliciting a starvation response from my body. The starvation response in animals is a set of adaptive biochemical and physiological changes that reduce metabolism in response to lack of food. After prolonged periods of starvation the body has depleted its body fat and begins to burn lean tissue and muscle as a fuel source. This is something I definitely want to avoid. I will need to calculate my energy needs to find out how much food I need to eat. I need to calculate my basal metabolic rate and factor in my physical activity level to establish my energy needs. Knowing how much to eat will keep me from being hungry and eliciting the starvation response.
    The basal metabolic rate (BMR) is the amount of energy expended daily by humans at rest. To calculate my BMR I’m going to use the Harris-Benedict equation.

The original Harris–Benedict equations published in 1918 and 1919.
BMR = 66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)
BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years)
The Harris–Benedict equations revised by Roza and Shizgal in 1984.
BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

I’m from the United States so I’ll use the English equivalent.

BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches )
( 4.7 x age in years ) =
_______ x ____ (activity factor) = __________ kcalories a day.
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches )
( 6.8 x age in year ) =
_______ x ____ (activity factor) = __________ kcalories a day

                                   Activity factors:
                         1.2 = sedentary
                     1.375 = light exercise 1-3 times weekly
                       1.55 = moderate exercise 3-5 times weekly
                       1.75 = hard exercise 6-7 times weekly

I like to use my desired weight to calculate my energy needs not my current weight. It stands to reason that I should calculate my desired weight not my current weight. If I calculate my current weight that will give me my energy needs to maintain my current weight. I want to know how much energy I need to achieve my desired weight. My desired weight is 165. My height is 70.5 inches.

66 + (6.23 x 165) + (12.7 x 70.5) – (6.8 x 52) = 1635.7 x 1.2 = 1962.84 a day

There are calculators online that will do the math for me, but its fun to look at how the formula works.
    I used the 1.2 activity factor because I’m pretending to be injured and unable to exercise. My normal activity level would be 1.55 for moderate exercise 3-5 times a week. So I now know how much energy I need to consume to maintain my body weight. How do I calculate how much energy to pull out of my diet to allow me to lose fat and not elicit the starvation response?

The Starvation response or mode

     Before I get into how many calories to cut, I need to address the Starvation Response. When I search the internet for Starvation Response, I get a lot of links to articles claiming that the starvation mode is a myth. Its not that the metabolism slows down or necessarily “holds” on to fat it has stored. The body becomes hyper efficient at utilizing every calorie taken in from food or drink. It is more efficient for the body to break down its own lean tissue than it is for it to break down its fat stores. If I lose lean mass my metabolic rate will go down even further. I definitely don’t want this to happen! This would really work well if I was in a famine situation. But I’m just trying to shed fat. I do not want to lose lean body tissue.

How many calories to cut?

     According to most studies and health advice it is a realistic and healthy goal to lose 2 pounds per week. A pound of fat contains approximately 3,500 calories. If I wanted to lose 2 pounds of fat in a week I would have to create a 7,000 calorie deficit. That seems like a lot of calories. I would divide it by 7 for my daily calorie deficit. That brings it down to only a 1,000 calorie per day deficit. That is a lot of calories. Sorry I’m not going that low. I’ll have to use something less than that to make sure I don’t elicit the starvation response and walk around hungry. The recommended level of calories to not go below is 1,200 for women and 1,600 for men. Most nutrition experts recommend never going below 1,000-1,200 calories a day. I calculated my BMR at 1,636 approximately and my calorie need after multiply my activity factor was roughly 1,963 per day. If I subtract my BMR from my activity factor I get 327 calories. Now, this isn’t a huge amount unless I consider how much it will amount to over a period of time. Not to mention the fact that as long as I’m losing fat, I’m not gaining. 327 calories will amount to 2,289 over the course of a week. That would be more than .5 lb of fat gone. That is more than 2.5 lbs in a month. I can live with that. It would be 34 lbs of fat over a year. No starvation response, no lean mass lost, and no hunger during that year.
     I wrote all of this to say I would avoid going below my BMR. Probably going under my BMR by a few hundred calories wouldn’t hurt anything. So if I wanted to go with cutting my calories by 500 it wouldn’t hurt anything. That would give me a pound of fat loss per week. I think that would be very easy to do. If I chose to cut my intake by 500 calories that would be 52lbs in a year. Amazing!

Another big twist to the story

     But what if I over calculated my BMR. It would be easy to do it. I have more fat than lean tissue. I use my Tanti scales to measure my percentage of body fat. Sometimes I double check it with a handheld device from Omron. My scales give my body fat percentage as 18%. My Omron usually reads about 14%. I’ll use the measurement from my scales so that I say that I might have less lean mass than I really do. So 18% of 178 is 32.04 lbs of body fat. That leaves me with about 146lbs of lean tissue. I’ve only have 146 lbs of metabolically active tissue. This drops my BMR to 1,517. Yikes! 

How to do the Vegan thing

    Last year at BenGreenfield’s “Become Superhuman Live Event” I met Ray Cronise. If you are not familiar with Mr. Cronise’s work you should do a search on the internet and find out about him, or visit his website, . Ray pointed me in the direction of Dr. Joel Fuhrman. “Eat to Live” is Dr. Fuhrman’s book that Ray recommended to me. This is the book I would read and follow to lose fat on a vegan diet. I’ve read a lot of vegan and raw vegan diet plans but this one is the one I like best. One of Ray’s favorite quotes is, “You can’t out exercise your mouth”. Which means one can always eat more calories than they can exercise off. Eating a vegan, especially a raw vegan diet can help by allowing you to eat more without consuming a lot of calories. I know…I know, who wants to eat more if all they eat is vegetables? Well, the amazing thing is after you drop all the additive foods, vegetables taste better. Fruits especially taste better after you drop the addictive foods.

So here is the plan.

     I’ve read Dr.Joel Fuhrman’s book, “Eat to Live”. One might want to read this to see Dr. Fuhrman’s recipes, meal plans, and get more details about how to eat a non-addictive food lifestyle. If I want to really drop weight fast go full raw vegan, and remember to eat enough calories to avoid the starvation response. If I want an easier plan that might not drop as much weight as quickly as full raw vegan then I would use a vegan diet. To make the plan even easier to follow I would have protein and fat re-feed days a couple of times a week, separated by a least two days.

So how is the Primal?

     There is still much debate on what our ancestors ate. Some research shows that our ancestors ate a lot of meat. Some researchers question whether that is true or not. What made us human? What changed us from other apes? I like the book, “CatchingFire: How Cooking Made Us Human”, by Richard Wrangham. I think he has some great ideas on what made us human. Clearly we have been eating plants for a very long time. Our closest relatives the bonobos and chimpanzees have high plant food diets. Also research shows that we have been consuming roots and tubers for a very long time. Dr. John McDougall believes we are starchivores. It might be a good idea to check out his book, “The Starch Solution”. Nutrient dense and calorie sparse is the key to good health.


      If I was injured and couldn’t move around I think a vegan diet would be the ideal way to eat a nutrient dense and calorie sparse diet. Cycling in some animal products to cover some important things like essential amino acids, essential fatty acids, and B-vitamins is also a good idea. The main down side of the animal products would be the calories. Eating organ meats would be the best way for me to get the most nutrients for the least amount of calories. Once I’ve reached my desired goal of a certain percent of body fat I return to a way of eating that included whole foods both plant and animal.

Sunday, November 10, 2013

A few pictures

I took a few pictures at Success Fitness Xpress the other day and thought I'd share them.

Let's do some training.

Tuesday, November 5, 2013

Success Fitness Xpress Offer

     Don't wait until the New Year to get in shape. Start now before the holiday weight greep gets you. My introductory offer of 10 - 30 minutes sessions for $199 is still in effect. Come in for your free assessment today at Success Fitness Xpress, 81st and Havard, 918-477-7378. Be sure and ask for Brian.


Tuesday, October 29, 2013

Supplements from Walmart

      Clients often ask me what supplements they should take for general health, recovery, and performance. So I put together a small list of supplements I would get from Walmart if I needed something quick and inexpensive. These are some of the supplements I take if I run out of my higher quality/higher priced supplements. This is not dietary advice, just supplements I use. If you decide to try them it is at your own discretion. You should discuss any changes to your diet with your health care providers.

Multi-vitamin by Nature’s Way Alive

     I like to take a multi-vitamin that are either made from whole foods sources or made mostly from whole foods. The Nature’s way Alive Multi-vitamin contains 26 fruits and vegetables. I think they are a good choice from the selection of multi-vitamins from Walmart.

    I like to sometimes use a nitric oxide supplement before a work out to enhance performance and get a little boost. Some of the benefits from using a nitric oxide supplement are; increased recovery rate, reduced fatigue levels during higher rep protocols, enhanced endurance performance, increased availability of energy, and increased glucose use. I don’t use nitric oxide all the time, but it does seem to help if I don’t use it too regularly.

     I like to use a protein supplement sometimes after a work out or sometimes as a meal replacement. If I’m using it as a meal replacement I add vegetables, fruit, and a little fat to the drink to round out the meal. I avoid any protein supplement that uses soy as the protein source, always. I like to use whey protein. But hemp, peas, or rice protein is cool too. I don’t like the taste of stevia and I don’t like artificial sweeteners, so I avoid products with those. I would rather just have a protein with plain old sugar in it, but those are hard to find. Yes, I could blend up my own, I know. But, if I have to have a protein powder with an artificial sweetener, I’ll pick the one with sucralose.
     The Recovery Protein from EAS meets all my criteria, so I get it from Walmart if I need to in a pinch.
     So there it is folks, the supplements I use from Walmart if I need something in a hurry. I’ll be working up a blog post soon on exactly what supplements I take or have taken. I’ll tell you which ones I like and which ones I don’t like.

Thursday, October 17, 2013

Flu Shot?

This is the Primal Health System approved flu shot. Eat more vegetable. Boil them, bake them, put them in a stew. Whatever it takes, eat more vegetables. Blend them in a vita-mix. Your only as healthy as the vegetables you eat. Skip the government flu shot and eat more vegetables.

New location and offer

I'm now doing personal training at Success Fitness Xpress in Tulsa. Introductory rate, a starter packages of 10 sessions for only $199. That's only $20 for our half hour sessions. This is a special limited time offer and is non-renewable. Call nine one eight four 77-737 eight or stop by 81st and Harvard. Success Fitness X-press.

Don't wait until the New Year, get started now and avoid gaining weight over the holidays! Lose weight, gain muscle, or whatever your fitness goals are, we can help you achieve your ultimate body.

Sunday, October 13, 2013

Repairing a leaky gut

      This is part two of my series of links about gut health. In this post I've included links to articles about how to heal your leaky gut and repopulate your gut with healthy bacteria.

Complete gut health series, this is a 4 part series my Dr. Paul Jaminet about gut health.

Leaky gut links, what it is and how to fix it:

About probiotics:

How to repair the gut programs:

The Specific Carbohydrate Diet (SCD)

The Specific Carbohydrate Diet (SCD) is a group of foods which are grain-free, sugar-free, starch-free, and unprocessed.  While removing many foods that are toxic and digestively harmful the diet remains natural, extremely nourishing and representative of what our ancestors ate.

The Gut and Psychology Syndrome Diet (GAPS)

The Gut and Psychology Syndrome Diet has its foundation on the Specific Carbohydrate Diet (SCD) created by Dr. Sidney Valentine Haas to heal digestive disorders.  SCD gained great popularity after a mother, Elaine Gottschall, healed her own child and became an advocate for SCD.  Elaine Gottschall is also the author of the popular book Breaking the Vicious Cycle. Intestinal Health Through Diet.

Dr. Natasha Campbell-McBride has taken SCD and evolved it further to create a full protocol for healing digestive disorders and subsequent issues.

Check out all the links and make some comments below. Have a question? comment below. Do you have a favor article on gut health? comment below.

Saturday, October 12, 2013

Gut flora part 1

Is Your Gut Preventing Fat Loss?

     Recently one of my clients read an article in the local newspaper about fecal transplants. This spurred an interesting discussion on the subject of gut flora during the exercise class. So what kind of influence does gut flora have over our ability to lose fat or maintain our desired body composition? How does gut flora impact other aspects of our health? I’ve compiled a list of links to articles I think are interesting about gut flora. This is not a complete list, so please share any links in the comment area that you think are important.
     So a quick trip over to Google brought up these topics when I typed gut bacteria into the search box; Obesity, weight loss, autism, heart disease, depression, diabetes, anxiety, aspartame, immune system, and mood. Type gut bacteria, intestinal bacteria, or gut flora and your favorite subject into Google and see what you get, post the answer in the comment section.
     While you are at it, start here. Go to Youtube and type gut bacteria in the search box. Watch this video for a quick 9 minute intro into gut flora.

Another quick 6 minute video about mood and gut flora

 Obesity / weight loss:

Here is the information in video format:


Heart Disease:




  Immune System:

Six quick facts:

     Why is gut bacteria so important? Because if you want to be healthy it’s the first place you need to start. This is going to be a 3 part blogspot series. This is part one. Establish that gut flora is absolutely important to your health. Part two will be the action plan, how to get healthy gut flora back. Part three will be how to feed our flora to keep it healthy.

Sunday, September 29, 2013

Paleo Honey Mustard Dressing

What is Paleo Honey Mustard Dressing? Its actually called Honey mustard sauce and the recipe is in Camille Macres book "Paleogasm". Its on page 182 and 189 of her book. Camille's website is RecipeRX. She has a Youtube channel also, it is here.

Saturday, September 28, 2013

Lunch post

Well its raining today so I'm spending more time on the computer. Here's what I had for lunch today. A big salad and sardines. Yum!

Marketside Baby Kale Blend
Marketside Half & Half Mix
Home grown cherry tomatoes
Home grown bell pepper
Paleo honey mustard dressing

Green Smoothie

Its been a while since I posted any food blogs. So I would like to share with you my morning smoothie. Tanya and I split this for breakfast this morning. Delicious!

4 oz of Coconut water with pulp
1 serving of Deep 30 protein, coconut flavor
2 raw eggs
1 handful for of Greens, Marketside baby kale blend from Walmart
1/2 cup of pineapple hunks
2 handfuls of ice

blend well

Sunday, September 22, 2013

Hunger or withdrawal?

    For me one of the points that has become clear is the ideal between hunger and withdrawals. We often say we are hungry, but are we really. I recently watched a man going through a park digging through ever trash can eating whatever he could find. I think he was probably hungry. But he might not have been, since most of what he was digging out of the trash was processed or fast food.
   So what is a good indication that you are truly hungry and not just addicted to the food you are craving? For now we won't even bring in some of the other aspects of eating like; comfort, entertaining, or boredom. When you are hungry, that should be the only sensation you feel. You shouldn't be angry or irritable. You shouldn't have a headache. You should just feel hungry. 

Saturday, September 14, 2013

Don't use statins.

This is one of the articles we discussed on "Low Carb Conversations". Another study shows that statins are not necessary for most people and actually do more harm than good. Statin Report

Friday, September 13, 2013

I'm on Low Carb Conversations

Listen to me on the "Low Carb Conversations with Jimmy Moore and Friends". We discuss some of the latest news article on diet. Low Carb Conversations

Saturday, September 7, 2013

Carbohydrates and Cholesterol

      Today while listening to episode # 714 of the Living La Vida Low Carb podcast with Jimmy Moore and his guest Cassie Bjork, I had a thought about carbohydrates and cholesterol. Our bodies make both of these products. So why are we told to eat carbohydrates and to avoid cholesterol? They (the media, powers that be, etc…) tell us that we can make all the cholesterol we need ourselves that we don’t need much from our diet. But, they tell us that carbohydrates are an important fuel and our diet needs to be full of them so we have enough energy. Some how they don’t know that we can make all the carbohydrates we need too, providing that we aren’t engaging in glycogen depleting exercise. 
     If you want to find out the truth about cholesterol, read Jimmy Moore's new book:

Monday, September 2, 2013

Fitness Confidential

I got to do some reading over the Labor Day weekend.

      I really enjoyed "Fitness Confidential". I read a lot of health and fitness books. Vinnie Tortorich's book was different in a very refreshing way. I'm glad that Vinnie Tortorich and Dean Lorey stuck to there guns and self published the book in they way they conceived it. I think this book is an excellent resource for anyone wanting to lose weight and get fit. His message is simple, "No Sugars, No Grains". But we know its not an easy thing for most people to do. The message is also relevant for athletes, especially endurance athletes. We have been told for the last 30 years to eat more healthy grains and the high fructose corn syrup were what we should be eating to be fit and healthy. We have got fat and sick with this diet. Vinnie tells you the truth about diet and exercise.
    Vinnie's story is the best part of the book. It is a moving story of his commitment to his health and to his client's health. His story of his completion of the Furnace 508 race after his battle with cancer is a tear jerking inspiration.
    Go to Vinnie Tortorich's website to order his book:

Monday, August 19, 2013

Just a little fun.

I added this caption and it cracks me up. I just had to share it.

Wednesday, August 14, 2013


I'm currently doing some Neurofeedback training. So I found it interesting today the Dave Asprey had a recent interview with Dr. Valdeane Brown, a neurofeedback expert and manufacturer of neurofeedback equipment. I enjoyed listening to the podcast.

Bulletproof Exec interview with Dr. Valdeane Brown

Tuesday, July 30, 2013

More on Cold thermal stress

Stephan Guyenet has written an article on brown fat based on some new studies looking at non-shivering thermogenesis.

 Brown Fat; Its a big deal.

Learn how activating your brown fat can help you lose and maintain your weight.

Monday, July 29, 2013

Gut health, yes it really is that important

If you want to lose weight or get healthy it all starts in your gut. Read the facts and find out how to fix your gut in this article by Ben Greenfield.

How to Fix your gut

Ben Greenfield is a coach, author, speaker, ex-bodybuilder and Ironman triathlete. His science-based approach to discovering a potent balance between health and performance has revolutionized the way thousands of athletes and exercise enthusiasts around the world live, train and eat. Ben now works with athletes, CEO’s and soccer moms from around the world to achieve amazing feats of physical endurance without destroying their body in the process.

Tuesday, July 9, 2013

New Facebook pages

I've created a couple of Facebook pages for the classes I'm teaching.

My Primal Health System is at:

Primal Health System Facebook Page

The I am Catoosa Fitness Facebook Page.

I am Fitness

Monday, June 10, 2013

More videos

I've added some more exercise videos to my youtube channel. I made some PVC mini parallel bars. I call them Primal PVC apparatuses.

My youtube channel

Sunday, June 2, 2013

More metabolism

Ray Cronise has posted his 3rd article on "Muscling your Metabolism" on his blog. If you haven't been reading Mr. Cronise's blog, I highly recommend starting at the 1st post and reading all of them. I also recommending reading through the comments too. Ray's comments are sometimes articles themselves.

Sunday, May 19, 2013

Warrior Dash 2013

The clan ran in the 2013 Warrior Dash in Inola, OK this weekend. We thought the course was a little lame this year. It could have used 3 or 4 more obstacles. We are registered for the Tough Mudder in September, so I'm sure we will get all we want at that race. We have been training on Turkey Mountain all year so I'm sure that is the reason we found the Warrior Dash not much of a challenge this year.

 Pre race.
Post race.

Saturday, May 11, 2013

Becoming a supple Leopard

I ordered my copy of "Becoming a Supple Leopard" by Dr. Kelly Starrett. Have you not ordered yours yet? Why not? I had the pleasure of meeting Dr. Starrett at PrimalCon 2012. I attended a couple sessions with him. I also had him work on releasing my psoas, that was painful but healing. Go watch the youtube interview at The Fat Burning Man Show or listen to the MP3. You will want the book after you listen to the interview.

Sunday, April 28, 2013

Indian clubs

I spent some time this week making Indian Clubs.

First set of clubs.

Waiting for the second set to dry.

The second set of clubs.

A guy can never have too many clubs.

Sunday, April 21, 2013

Tulsa Color Run 2013

The family and I participated in the Color Run this weekend.

It was a lot of fun. There were about 18,000 people at the event. I got my work out by carrying my oldest granddaughter for half of the run.

Wednesday, April 3, 2013

More PaleoFX 2013 review

I had the pleasure of working out with Chip Conrad at PaleoFX last weekend. He is an impressive athlete!
The Holistic Athlete

Tanya and I took his Clubbell workshop.

Tuesday, April 2, 2013

Primal Play Class at PaleoFX 2013

I've uploaded some of the videos from Paleofx 2013 Primal Play Class to my Youtube channel. You can check them out here, Primal Bodhi Youtube channel.

Saturday, March 16, 2013

Recommended Weight Management Sites

This post is for my weight loss clients. Here is some links to get you started on weight management.


I'll post some of link of people I follow in the near future. The links are in order of importance. So start with Ray Cronise's site, Hypothermics.

Super Human Live Event Update

I'm working on a complete review of my experience at the Super Human Live Event. Stay tuned. There was so much information at the event, that its going to take some time to put it all together. Heather Hubbard has written a review of the event.

Monday, March 4, 2013

Pushing for Spring

It was 76 degrees today. The water temperature in the pool was 52 degrees. I got in and stirred the water up a little bit. I got to walk around barefoot and shirtless. It was felt great to soak up some sunshine.

Wednesday, February 27, 2013

Slim is Simple, but its not easy.

It seems like a lot of the Paleo/Primal sites are linking to the Slim is Simple website and interviewing Jonathan Bailor. Melissa McEwen was not impressed and wrote her opinion on Bailor's approach. I started listening to his podcasts yesterday. I like his presentation. I think he does a really good job in laying out why it is important to eat and exercise Primal. But I have to agree with some of McEwen's points. My opinion is this:
Slim is Simple, but its not easy. Why? Because it isn't enough to understand what and why you need to eat a Primal diet. Humans have to much other baggage that goes along with food. I do encourage you to check out Bailor's material, he is great at presenting the science behind the paleo/primal way of eating.

Gobekli Tepe

This latest information about Gobekli Tepe from the History Channel is now on Youtube.

Five Part series on Gobekli Tepe

They now think that worship came before farming. This is a really interesting series. Earlier they speculated that farming made Gobekli Tepe possible, now they think the finds at Gobekli Tepe have turned history around.

Sunday, February 17, 2013

More Paleo Food Adventures

Just like the goat milk, I've never really tried sardines and canned oysters. I'm not much on heavy fish smells. I've always avoided sardines and oysters. Much to my surprise, I was able to eat both sardines and oysters. The sardines weren't much stronger than tuna. I had them in mustard sauce and Louisiana hot sauce. The oysters were just boiled.

So I'm looking forward to eating both of these seafood treats in the future. I keep hearing on podcast that the best way to get my Omega 3 fatty acids is from food, not supplements, so I'm giving it a try.

Saturday, February 9, 2013

Become Superhuman Live Event

I will be going to Ben Greenfield's "Become Superhuman Live Event" in March. I'm excited about meeting Ben and the other speakers at the event. I'll post some pictures and give a review when I get back from the event.

Goat Milk

I have avoided drinking goat milk my whole life. I remember from a very young age people saying that goat milk was strong and gamey. So I had never tried it. I had had some goat cheese in the past and it was indeed strong. But I think it is a delicious taste not an offensive taste. So after listening to Ben Greenfield talking about the benefits and advantages of goat's milk the other day on a podcast I decided to try goat milk. I didn't know of any place to pick up fresh local goat milk so I picked some up at the grocery store. It was pasteurized but I bought it anyways. It was yummy. Yes it does have a strong dairy taste than cow's milk, but I find it to be pleasing to the tongue. My next mission is to source some local goat's milk.
    My post workout shake lately has been Upgraded Protein in goat's milk. I think the combination is really tasty.

Tuesday, February 5, 2013

Weight loss class starts Saturday.

We will be having a nutrition and exercise class this Saturday for the weight loss class. Details are here:

Tuesday, January 29, 2013

New Weight loss class

On February 5th I will be leading a Weight loss class at the First Baptist Church in Catoosa, OK. If you or someone you know is interested shoot me an email. The class will meet 3 times a week for 9 months.

Thursday, January 10, 2013

Lots of Paleo/Primal reading aterial

If you haven't heard, Primal Toad has got a super deal going on a bundle of Primal reading material. Cookbooks, weight loss, smoothies, and putting on mass. Don't miss this!!!

Toadally Primal Wellness Bundle

Wednesday, January 9, 2013

Robb Wolf on carbs part 3

Robb Wolf has posted his part three of his thoughts on carbs.

My big take away from this post is metabolic plasticity. I think we can look forward to a great deal of information coming out around this subject in the near future.

Thursday, January 3, 2013

More Paleo Haters

Melissa McEwen posted a link to this story on her blog today. Its about paleo movement and Libertarian logic. Its an interesting read. Paleofantasy: What Evolution Really Tells us about Sex, Diet, and How We Live (Norton, March 2013) by Marlene Zuk, a biologist at U.C. Riverside should also an interesting read when it comes out.

Loren Cordain warns Abe James

Can't get enough Paleo Drama? Loren Cordain sent Abe James of "Fat-burning Man" an email and told him not to use "The Paleo Diet" any more because it is his Trademark. Read the story and the responses here:

The Paleo Diet is Trademarked by Loren Cordain

Wednesday, January 2, 2013

Current Paleo topic

I think the most interesting topic in Paleo right now is still carbs and calories. If you haven't been following Robb Wolf's blog I think you should. Jamie Scott posted a rant in response to Robb Wolf's blog, it is interesting too. The second most interesting, but also about carbs is the potato diet. Here's the links:

Robb's First post
Robb's Second post

Jamie's First post
Jamie's Second post

Richard's potato post

The short version: carbs are paleo, calories do matter, and potatoes might be a good hack to reset your metabolism. But, you should really read the blogs. Also, you are a unique snowflake, but we all are unique snowflake, yet we are all still snow.

New Years Update

I pasted my NASM certification back in December. So I'm now a NASM Certified Personal Trainer.

Christmas was great, I'm glad its over though.

Happy New Year!!!

I'll be going to PaleoFX in March, I'm excited about it. I hope to see you all there.