Drink for Energy Boost

Operation Free, a coalition of veterans and national security organizations, will be holding an Energy Security Forum in Marshall County, Indiana on Saturday October 15 at 11 am. The event, hosted by the Economic Development Corporations of Marshall and Fulton Counties, is free and open to the public.

The featured speaker will be Major General George Buskirk, U.S. Army (retired). General Buskirk served as The Adjutant General of Indiana from 2001 to 2004, capping off an Army career that began in 1978. At the Forum, the General will be speaking about the strategic implications of our nation's over-reliance on oil and climate change. He will also be highlighting how the Department of Defense is leading the way in clean energy.

Why we care:  America’s billion-dollar-a-day dependence on oil from hostile nations directly funds our most dangerous enemies, putting guns and bullets into the hands of our enemies. The Department of Defense has stated that climate change poses a threat as well, destabilizing weak and failed states – the breeding grounds and safe havens for terrorist organizations like al Qaeda and the Taliban.

It is time for America to stand strong on its own – independent and in control of our energy future. Developing clean energy projects here in America will help to strengthen our national security and make us less dependent on hostile or unstable regimes for our energy needs.

Indiana, with abundant potential for wind and other renewable resources, is poised to be at the forefront of these efforts.
OpFree Invite Mailer

Some people have claimed that our area doesn't have enough wind to support a viable wind farm project, the experts show otherwise.
Indiana 100 Meter Wind Map With Transmission Lines

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It's time to move on. Our country, and all of us, need to move from a fossil fuel past to a renewable energy future.

Enthusiasts!

I'd like to pose to you the following question:

If you had to pick 5 or so fitness professionals that you'd consider exceptional, would there be a common denominator amongst them?

Of course, I use the term "fitness professional" very loosely, but even in getting much more specific (pick 5 strength coaches, body building instructors, PT's, diet gurus, oly lifting coaches, or whatever subset of fitness you'd like), could you name any real, meaningful commonality?

Without giving it too much thought, I might throw out a list of something like Martin Berhkan, Stuart McRobert, Eric Cressey, Lyle McDonald, and Alan Aragon.

Cressey's got a M.S. in exercise science, Berhkan's got a B.S. in medical science and majored in public health sciences, McDonald holds a B.S. In Kinesiology, Aragon is the proud owner of a B.S. and M.S. in nutrition, and McRobert holds no relevant fitness degrees.

None of them share a common degree. Hell, not one of them even share a common career path or fitness history. If we accept that they all present themselves at generalized fitness guys (and they pretty much do, with maybe only Cressey keeping his fingers out of the nutrition pot), then what groups them together? A cursory science background?

I don't know what's worse, the fact that the best guys in the field have a smattering of largely unrelated educations and backgrounds, or that even amongst the ones who have degrees that should be highly relevant, most say their formal education counts for jack shit in the real world (myself included).

The next time you go see your family doctor, ask them about their education. Would you be okay if they replied "Well, I don't really have a formal education, I just kind of figured this stuff out as I went; but I swear I'm really smart and passionate! You can trust me!" What if you got the same answer from your kid's math teacher or your $100/hour therapist?

This is no small problem. If we can't name one single credential that unifies and qualifies the top guys in the field, something that guarantees a baseline of expertise, then how can any novice ever hope to figure out who and who not to trust?

This situation is absolutely unacceptable in any field that involves treating a living human in any capacity whatsoever.

It is the author's opinion that a complete lack of a meaningful, standardized credential is the number one most destructive problem in the fitness world. Unfortunately, there's no alternative.

Until (if ever) that changes, I strongly advise the novice to exercise extreme scrutiny when deciding what programs to adhere to. At this juncture, there is no substitute for doing your homework and making damned sure that what you are doing to your body is safe and effective. I would estimate that literally 95% or more of the fitness information on the internet is at best, very flawed, and at worst, absolute garbage.

Do your homework, take your health by the horns, and become your own fitness professional. Chances are you'll end up more qualified than most of the so called "experts".





Note: I won't argue with anyone on whether or not these guys are "quality" because that isn't the point of this thread; if you don't like them, choose any of your own five and apply the same razor.

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Let's talk about learning to walk before you run.

I'm speaking of the all too common pitfall beginners seem to always gravitate to: trying to do something way too advanced long before they're ready.

I get it.  You want "dat aesthetic".  Maybe your training motivation is purely to look good for the ladies, and while that isn't my cup of tea, I think it's a perfectly fine goal.

What isn't so fine is doing some ridiculous pump routine or advanced split made up entirely of assistance exercises to try and "sculpt" yourself. 

Most of the time, the people on these routines (if they're on any kind of program at all and not just lifting whatever weights at random) can't do 5 strict chin ups or squat 1.5x their body weight.

If this describes you, please stop.  You aren't getting anywhere without a solid base of strength.  I don't know why it isn't abundantly apparent, but no natural bodybuilder ever got huge muscles without first developing a relatively strong body.  It simply does not happen without drugs.  Maybe you don't care about strength (which is ridiculous, but it happens), but you aren't getting those big, attractive muscles without getting at least reasonably strong first, period.  If you can't put up at least a decent squat, dead lift and bench, you're going to be frail and weak and have a physique that matches without exception.

Fortunately, the solution is very simple.  All you really need to do is squat, dead lift and bench press pretty much every damned time you step into the gym, or at least multiple times a week, until you can do the following:

Squat 1.5x-2x body weight
Deadlift 1.5-2x body weight
Bench Press your body weight
Press .6x body weight
Strictly chin yourself 5-10 times (harder to pin down due to chins being more difficult for bigger dudes)

There's a hundred different protocols that work on hitting these goals.  Starting strength, Stronglifts 5x5, Bill Starr's 5x5, my own novice program contained in the Corpus Compendium and so many others.  They're all practically the same.  Pick one and do it until you can hit the above benchmarks before you even think about anything more advanced.

Even at a calorie deficit, with poor recovery, inadequate sleep, and crappy nutrition, almost every novice will be able to progress to the above by alternating the following and linearly increasing weight on the big lifts by 5-10 lbs every time they train:

Day A
Squat 3x5
Bench Press 3x5
Deadlift 1x5

Day B
Squat 3x5
Press 3x5
Chin (or working towards a chin with negatives) 3x reps to failure

There's room for a bit of assistance work in there if you can't give up your preacher curls or lat pulldowns.  Go hard on the main lifts, then perform 3 to 9 sets of whatever 1 to 3 assistance exercises at a moderate intensity if you must.  If they start interfering with the main lifts, change or cut them.  If it were my call, I'd limit these to dips, Pendlay rows, back extensions/glute ham raises, roman chair sit ups, ab wheels, sled/prowler work, farmer's walks, calf work, grip work, and the like. 

Don't try to add in cardio, 10 sets of curls, 3x sessions of HIIT on your rest days, 2 Crossfit WOD's a week, etc.  Just work hard at the main lifts and watch your numbers and your muscles get bigger.

Once you've developed a base of strength, training options open up tremendously.  At this point, go ahead and pick something more tailored to your specific goals.  I would still caution you to make sure that whatever program you pick always includes development of absolute strength using the main lifts, no matter what your goals are.  

Fossil-fuel subsidies are practically as old as the fossil fuels themselves. The Congressional Research Service notes that for more than 90 years, fossil fuel industries have taken subsidies via generous tax breaks. They are seldom debated or even heard of, because they are permanent.  Most of the largest subsidies to fossil fuels were written into the U.S. Tax Code as permanent provisions. By comparison, many subsidies for renewables (a relatively young and developing industry) are time-limited initiatives implemented through energy bills.

American taxpayers have already paid well over $500 billion to fossil fuel industries. The Government Accountability Office concluded that fossil fuels continue to receive nearly five times the tax incentives as renewable energy.  The disparity is much greater when you consider hidden subsidies like health and environmental costs.

Energy Subsidies Black Not Green

Federal Electricity Subsidies (Government Accountability Office, October 2007).

An Analysis of Federal Incentives Used to Stimulate Energy Production (U.S. Department of Energy, and Analysis of Federal Expenditures of Energy Development (Management Information Services, Inc (MISI)., September 2008).

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The Queen City could soon be the clean (energy) city

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Today’s farmers are interested in wind energy because they’re good managers; farming is all about maximizing profits and reducing risk. Wind energy does both. It’s an additional, steady source of income that doesn’t require extra work, a second crop that can be harvested without effort or significant use of land.

Some people might believe because wind turbines are such large structures that they take substantial acres of property out of production. This is a common misconception. In reality, wind turbines occupy a small area, leaving 99% of farmland in production.

A rule of thumb regarding wind farm land use is that, while each turbine generally needs a plot of about 100 acres separating it from other turbines, the actual footprint of each turbine is less than one acre. This footprint includes the area surrounding the turbine and all access roads. Therefore, each turbine occupies less than 1% of the open land required by a wind farm, leaving the other 99% of the property available as farmland or pasture.
To examine the impact wind energy can make on a small amount of land, let’s envision a hypothetical farmer, John, who grows corn on 500 acres of land. Assuming the average return per acre of corn from 1999-2008 was $60.13 per acre. A total of 500 acres of corn at $60.13 profit equals $30,065 per year. This is the farmer’s return on labor and management after investing capital, labor, management and taking commodity and weather risks.

Now, imagine that John has five turbines on his farm, occupying five of his cropping acres, leaving him with 495 acres of corn. His farming conditions are the same, so from those acres he’ll make $29,764 in profit, based on the 10 year average profit of $60.13 per acre. But add in the revenue from the turbines ($35,000 total assuming $7,000 per turbine) and his total profits increase to $64,764 per year. This would be almost double his profits from growing only corn without turbines. The profit structure may be even better if landowners take an ownership stake in a project company and share in the actual profits generated.

What if there is heavy flooding or drought next summer, and John is only able to harvest a fraction of expected yield? His revenue could drop to a level below his expenses. Maybe he would break even with the help of crop insurance, but he won’t see a cent of profit. If he had turbines on his property, he would still earn $35,000 in profits. Turbine revenues help to buffer against these acts of God and resulting price volatilities. This allows the farmer to diversify his income and reduce risk.

Wind is another crop that more and more farmers are harvesting. With a small initial outlay of land, a turbine can continue to provide income for years into the future. After construction is complete, the practice of farming continues as it has for generations, with the bonus of added financial security.