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Supplies: Make your own Herbal Capsules
If you're like me and have purchased many different types of supplements over the last several years, you might want to start thinking about more efficient ways to deliver those herbal remedies with a fraction of the cost.  Actually, it's not just about monetary reasons, but more about the quality and the absence of those hidden and unwanted ingredients, binders, etc. Think about it...  Do you really know what all is in those supplements that you commonly buy online or at your local health store?

I'm dividing this subject into two parts.  The first subject, from a previous post, is entitled "Supplies: Make your own Herbal Tinctures."  The second subject, on this post, will involve the supplies that you will need to make your own herbal capsules - which is the method I prefer.

Not only is it fun to start making your own herbal supplements, it gives you a sense of independence and a peace of mind from knowing exactly what is put into those capsules.  My last project involved milk thistle seeds.  I made a fine powder from the healthy organic seeds that I use to mix into juice and to fill my empty capsules.  I plan on making my own ginseng supplements, turmeric, powdered hot pepper capsules, etc., in the future.  There's a broad range of herbal substances you can dry out and create a powder from, so if you have a decent knowledge about herb-related health benefits, your options and combinations are seemingly endless.

Okay, well, let's get down to the small amount of supplies that you will need to do this.  First of all, to make a powder out of dried herbs, some people use different things.  Take a mortar & pestle, for example.  Some folks like to chop 'em up in a traditional blender, as well.  But to me, the instrument that works the best for creating a very fine powder that allows for easy absorption within the body and that pulverizes the herbs within the shortest amount of time, is the coffee/herb grinder.  These little gadgets can turn hard seeds into powder in hardly any time at all.  Plus, they don't take up hardly any room at all.  The one shown below, is the coffee grinder that I recently purchased online, and I am more than satisfied with it.

* To browse through a selection of coffee grinders from Amazon, click the image below:

http://www.amazon.com/gp/search?ie=UTF8&camp=1789&creative=9325&index=kitchen&keywords=coffee%20grinder&linkCode=ur2&tag=establishedca-20&linkId=4LG77UTEG2L2JRDY
Next up on the list of supplies that you will need, is the empty gelatin capsules. I like the '00' size because it allows me to put about 1000 mg. of whole crushed herb into each pill.  Since it will be completely natural and not the "extract" version of one particular chemical compound of an herb, you will generally need to consume more of it.  Personally, I think it is much more bio-available and overall better for the body to consume herbal supplements in their natural state, but that's another subject entirely.

* To browse through a selection of empty gelatin capsules from Amazon, click the image below:

http://www.amazon.com/gp/search?ie=UTF8&camp=1789&creative=9325&index=hpc&keywords=gelatin%20capsules&linkCode=ur2&tag=establishedca-20&linkId=ETKGAPNBLWTD26IS

Even though it hasn't been a problem for me, as of yet, filling the empty capsules by hand may be a bit too tedious and time-consuming for some folks.  If that's the case, you may need additional supplies, such as the capsule filling machine.  It is a simple device that allows you to place the big part of the empty capsules in a "machine" (not really a machine by my standards) and the smaller part into the cover.  From there, you dump your herbal ingredients into the holding plate or whatever, and put the cover on.  Then, you lift up on it and the capsules will all be assembled just like that.  I'm not promoting this overrated and overpriced (for what it is) product, but if you're interested just do a search for "capsule filling machine" or something similar; cheers!

---End of Post "Supplies: Make your own Herbal Capsules"

Read more - http://health-fitness-guru.blogspot.com/2015/09/supplies-make-your-own-herbal-capsules.html

Fitness is...

Do Compression Shorts Really Work

Building and Testing.

If you only do one, you will negate the impact of the other.

Typically people find they prefer one type of training to the other. Someone will either love testing themselves and continuously be inventing new types of tests to know their ceiling in strength, endurance, or speed; or they will love the process of building their capabilities in one, or all, realms and constantly be reinforcing the ground floor.

I tend to fall into the first category. I chronically create programs that test my body’s top end performance (i.e. 1RMs, max work capacity/time [chippers, AMRAPs]). While these types of programs do invariably build on each other and have the capacity to increase maximum strength and efficient muscle recovery, they are not the most effective way to do so and will eventually hit a plateau. Predominantly, max effort testing is most beneficial in training your central nervous system to accept heavy stress and to efficiently respond by maximal activation of its moto-neurons. In my experience, it does not “build” muscle strength; it will not “build” muscle recovery, at least not in the body’s most efficient possible manner. “Building” in these areas is more effectively managed through 3-5 repetition strength work and high intensity interval routines (Tabatas, time progression ladders). People who constantly test themselves at maximum levels are essentially like architects adding floors to a skyscraper without reinforcing the foundation. The physical dimensions of their base will always limit the height to which they can rise.

Without pursuing the engineering metaphor too far, the second group is like the architect who constructs an indestructible base but gets squeamish and leaves the upper floors on the drawing board. If one always trains in the 5-rep range, his nervous system will not know how to cope with the type of stress that accompanies a very heavy weight. If a person only does Tabata intervals, his body won’t know how to cope with a situation where the intervals come irregularly or, worse, where there is no interval.

In addition, this type of training can limit an individual psychologically. How many times have you seen someone on the bench press rip out 3 repetitions at a certain weight, then fail to get 1 at plus 10 lbs? All the mathematical tables in the world can calculate that, based on your 3-rep attempt, you should be able to make the lift with ease. But, in reality, you still have to press the weight, and it's crushing you mentally.

This issue crystallized for me recently, as I continued to reflect on the back squat PR I notched a few weeks ago. My squat had been about the same every time I tested it for the past couple of years, but that’s all I had been doing: testing it. If I squatted during a workout, it would either be air squats, a light load incorporated into metabolic conditioning, or max effort testing. That's it. Upon reflection of why a 420 lb lift was suddenly easily within my grasp at the same bodyweight, I first thought that maybe some mystical combination of improved core stability and my new diet had produced a radical realignment of my molecules (These factors surely had some impact, but I hesitate to offer an exaggerated estimate). Then it dawned on me that during my Olympic lifting sessions with Hank at L.K.V. we had been consistently supplementing our Clean and Jerk/Snatch work with 3-5 repetition front and back squats. I had completely forgotten about this 800 lb gorilla in my programming room, mentally lumping it in with “Olympic work.” In about 3 months, I had increased my 1RM back squat by 20 lbs, conservatively, and the biggest reason for it was my unconscious re-dedication to a “building” paradigm.

In further proof of the reciprocal effects of combining these training styles, Hank saw similar results from the opposite side. Until he and I started training together, he shied away from testing his max lifts, instead preferring to stay in the more technical 3-rep range on snatch and C&J. As a result of the more frequent “testing” we did at my urging, he had lifted his heaviest weights in 10 years by the time I left Leiden.

What does this mean, and what do I expect going forward? Broadly, it means I intend to more diligently incorporate "building" into my training sessions starting immediately. Specifically, it means I am going to adjust rep ranges and add supplemental strength exercises to the end of sessions (like the good mornings earlier this week), and to replace a few of my test-heavy metcons with more structured high intensity intervals. This is not something that I’ve completely neglected to this point, so I’m not expecting ridiculous PR’s across the board like the squat. I've done interval training, and I do lift in near maximal rep ranges; just not often enough to make much of a dent. What I do expect is more weakness-targeted training sessions and, as a result, significant increases in strength and recovery in those areas.

I’m still going to test myself a lot. That, with my natural proclivities, is inevitable. But by fusing supplemental exercises and building programs within, and in addition to the testing style workouts, I fully expect my ceiling to rise beyond what it has ever been. I'd encourage anyone else to evaluate their testing/building ratio and try to bring it into better balance as well. You might get surprised.

Visit - http://crossfitmobile.blogspot.com/2010/01/fitness-is.html

Just One Exercise: The Burpee

A Good Review Of These Shorts

Can a single exercise burn fat, build muscle, and increase cardiovascular endurance using no equipment and no more than a small area of floor space? There is an exercise that can do all of that and more. It has been called by many names: burpee, squat thrust, bodybuilder. Many were introduced to it in P.E. classes or basic military training. A combination exercise requiring strength, flexibility, balance, endurance, and explosiveness, the burpee is one exercise that can just about do it all. Burpees are not magic, of course, and they cannot develop every aspect of strength and fitness that might be improved with unlimited time, equipment, and training, but as an all-around, inexpensive, time efficient way to improve your fitness, burpees are in a class by themselves.
The Variations

There are many variations on the burpee. The following four variations are probably the most familiar, and their effectiveness can scarcely be outgrown.

The Classic Squat Thrust

1. Stand in a normal posture, hands by your sides.

2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.

3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.

4. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.

5. Stand up.

The Modified Squat Thrust + Push-up

1. Stand in a normal posture, hands by your sides.

2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.

3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.

4. Perform a push-up.

5. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.

6. Stand up.

The Modified Squat Thrust + Squat Jump

1. Stand in a normal posture, hands by your sides.

2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.

3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.

4. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.

5. Jump into the air from the squat position. Land on your feet standing as in step one.

Explosive Burpee

1. Stand in a normal posture, hands by your sides.

2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.

3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.

4. Perform a push-up.

5. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.

6. Jump into the air from the squat position. Land on your feet standing as in step one.

Most people will be able to begin training with the classic squat thrust. The following basic version offers another option for those too uncomfortable or unable to jump their feet between the squat and plank positions.

Basic Burpee Modification

1. Stand in a normal posture, hands by your sides.

2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.

3. Keeping your hands on the floor, step first one foot then the other foot back until you are balanced on your hands and the balls of your feet with your back flat. You should now be in the top (plank) position of a push-up.

4. Step your feet one at a time back to the squat position.

5. Stand up.

The following five advanced modifications offer additional challenges for the fittest trainees.

8-Count BodyBuilder

1. Stand in a normal posture, hands by your sides.

2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.

3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.

4. Perform a push-up.

5. Jump with your feet and spread your legs while keeping them straight.

6. Jump with your feet again and bring your legs back together, returning to the plan position.

7. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.

8. Jump into the air from the squat position. Land on your feet standing as in step one.

Burpee + Pull-up

1. Stand in a normal posture, hands by your sides.

2. Bend your knees and fold at the waist until you can place your hands on the floor to the outside and in front of your feet.

3. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.

4. Perform a push-up.

5. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.

6. Jump into the air from the squat position and grab the pull-up bar with both hands.

7. Perform a pull-up.

8. Drop from the bar and return to the standing position.

Burpee + Deck Squat

1. Stand in a normal posture, hands by your sides.
2. Squat down low, tuck your tailbone in between your heels, and roll backward onto your shoulders raising your feet over your head.

3. Roll forward and squat on your heels. Place your hands on the floor to the outside and in front of your feet.

4. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.

5. Perform a push-up.

6. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.

7. Jump into the air from the squat position. Land on your feet standing as in step one.

Burpee + Deck Squat + Dive Bomber

1. Stand in a normal posture, hands by your sides.

2. Squat down low, tuck your tailbone in between your heels, and roll backward onto your shoulders raising your feet over your head.

3. Roll forward and squat on your heels. Place your hands on the floor to the outside and in front of your feet.

4. Keeping your hands on the floor, jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.

5. Perform a push-up.

6. Raise your backside into the air until your body is in the shape of an inverted V.

7. Bending at the elbows, dip your body between your hands close to the ground and swoop your head up toward the ceiling with your body now in the shape of a U.

8. Return your body to the inverted V shape by reversing your motion and swooping back between your hands.

9. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.

10. Jump into the air from the squat position. Land on your feet standing as in step one.

Man-Maker

1. Stand in a normal posture. Hold a dumbbell in each hand at your side. (I wouldn’t recommend very heavy weights for this exercise. Even10or fifteen pounds will seem much heavier very quickly.)

2. Bend your knees and fold at the waist and place the dumbbells on the floor to the outside and in front of your feet.

3. While continuing to grip the dumbbells (or with your hands on the ground beside them), jump slightly and kick your legs back landing on the balls of your feet. You should now be in the top (plank) position of a push-up.

4. Perform a push-up.

5. Jump again as before quickly pulling your feet back to their original position. Your feet should move together both kicking out to the plank position and kicking back in to the squat position.

6. Stand up and quickly raise the dumbbells over your head. (Depending on the weight you may use a curl-press, snatch, or clean-and-press technique to get the dumbbells overhead.)

The Programs

Now that you know how to do a burpee (ten of them actually) we can plan our weekly training. The basic program consists of three workouts a week on non-consecutive days (e.g. Monday, Wednesday, Friday or Tuesday, Thursday, Saturday). You may also choose to perform the workouts every other day giving you four days of training every other week (e.g. Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, Saturday).

Day One: 30/30 Burpees x 10-30 minutes
Alternate thirty second sets of burpees with thirty seconds of rest for ten to thirty minutes. Set a large clock with a second hand where you can see it and start cranking out burpees. If thirty seconds sets are too much at first, try alternating twenty seconds of exercise with forty seconds of rest.

Day Two: Descending Sets
Pick a number of burpees you know you can perform fairly easily and do a set. Rest briefly then do another set with one fewer repetitions. Continue reducing each set by one until you have completed a set of just one. For example, perform 10 burpees, rest, 9 burpees, rest, 8 burpees, rest, etc. Try to reduce rest time as your grow fitter. Eventually you want your rest times to last 1-2 seconds times the number of reps you just completed (e.g. 10 burpees, rest 10-20 seconds) or rest one breath for every rep in your last set (e.g. 10 burpees, rest for 10 breaths). Add another set to this workout every one to three weeks until you are starting with a set of twenty burpees or more.

Day Three: Fastest Time / Single Set
Your third workout will change every other week (unless you are working out four days a week, in which case you can do both options).

Week One: Fastest Time to # Burpees
Select a goal of 50, 100, 150, 200 or more burpees and try to complete your goal as fast as possible, resting as necessary. Use a stopwatch to record your time. Once a particular challenge becomes fairly easy, begin working on a larger goal.
Week Two: Single Set
Perform a single set of as many burpees as you can without resting. Use a relaxed, rhythmic pace rather than high speed and high intensity. Don’t be discouraged if you can’t do as many as you hoped. Your single set maximum will increase over time.
Burpees are a fun and effective way to increase your fitness. One of the most challenging and effective forms of bodyweight exercise, the burpee can help you achieve maximize results with a minimal investment of time.

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