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October Motivational Quotes 10/04/2013 13:20:42

"Grab life by the horns before it grabs you by the balls and twists hard." - Charles Moffat "Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming." - John Wooden "When you find peace within yourself, you become the kind of person who can live at peace with others." - Peace Pilgrim "Success, happiness, peace of mind and fulfillment - the most priceless of human treasures - are available to all among us, without exception, who make things happen - who make "good" things happen - in the world around them." - Joe Klock "When we are unable to find tranquility within ourselves, it is useless to seek it elsewhere." - Fran├žois de la Rochefoucauld "Peace is not something you wish for; It's something you make, Something you do, Something you are, And something you give away." - Robert Fulghum "Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan." - Paul J. Meyer "Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek." - Mario Andretti "Every accomplishment starts with the decision to try." - Unknown "You've got to get up every morning with determination if you're going to go to bed with satisfaction." ...
Power Training - Speed and Weight 10/04/2013 13:20:40
    Power Training is nothing new. Soldiers have been doing it for decades. I will give you an example. Carry a 50 lb backpack uphill at a run. Soldiers do that regularly - see the speed marching training the British marines did during WWII in the documentary " The Greatest Raid of All ". But you probably are not a soldier. But that doesn't mean you can't use similar training exercises to give yourself more speed and strength. That is the whole purpose of Power Training - to quickly get from one place to another, often while carrying, pushing, pulling a lot of weight with you. Or sometimes not even weight, but using something to make it harder resistance wise. Ever bicycled into the wind on a windy day? Very hard, isn't it? But it is a really good workout because you are pushing your muscles harder than you normally would while cycling - unless you are fan of cycling uphill, in which case keep doing that! The kind of people who take part in Strongman Competitions also love Power Training. You know who I mean, the type of people who can pull a truck down the street, do an obstacle course while carrying 300 lbs on their back, that sort of thing. Like in the video below of a Syrian man pulling a train. But feats of superhuman strength aren't for everyone. But that doesn't mean you can't use Power Training techniques to give yourself more strength and speed. THE BENEFITS OF POWER TRAINING Power training exercises often use either the full body, or one limb at a time (unilater...

Power Training - Speed and Weight
Crunchless Abs Training 10/04/2013 13:19:45
    In the photo on the right you seed a "woodchop" exercise designed to work your abs, and the best part is you don't have to be on the ground to do them. You see many ab workouts involve you sitting on the ground doing situps, crunches and similar exercise. Hence why most ab workouts tress crunches. Now don't get me wrong, crunches are very effective for abdominal strengthening and toning, but there are also some good reasons to train your core while not sitting on your behind. FIVE BENEFITS OF CRUNCHLESS ABS TRAINING 1. Crunches are not very functional in everyday life. Whereas balancing exercises which target the core to stabilize the body, will help you out in everyday activities that use your balance. 2. Doing crunches all of the time will put a cap on results. After you have exhausted body weight crunches, weighted, and oblique, your body will no longer have a challenge to adapt to - which is where balance exercises come in. It's a good idea to train your core in other ways, to keep the body challenged and changing. 3. Crunches are isolated exercises that target ONLY the abs. Why just work your abs when you could be working other muscle groups at the same time? An exercise such as the mountain climber for example, works the arms, shoulders, and chest. It also eases stress in the hips and improves range of motion. 4. Crunches are neglected anyway. Not only do many people dislike crunches in the first place, but often place them at the tail end of the workout and then forge...

Crunchless Abs Training
The Benefits of Fresh Air 10/04/2013 13:19:09
    Lack of fresh air in the human body leads to the following symptoms: Fatigue Drowsiness Dullness of mind Irritability The simple act of getting up and going outside therefore can do wonders to rejuvenate and motivate your body to keep going outside more regularly. If a person stays indoors too often they will also get more of the harmful effects of tobacco smoke, city smog, re-circulating air in buildings, improper ventilation, exhaust, and many other pollutants. Now you may think, wait, city smog indoors? Yes. In fact smog particles collect indoors whereas outside they are blown away on the wind and eventually filtered by rain, air moisture, etc. So since it doesn't rain indoors the quality of air suffers as the smog particles collect. (Which brings up a healthy reason to buy an air purifier.) In cities like Toronto where we have very good air quality the smog isn't such a big issue, but that doesn't mean you won't see huge physical and mental benefits from going outside more often. However going outside regularly gives you many positive side effects: Reduces depression Promotes healing Sparks creativity Acts as a painkiller Reduces fat by introducing more Vitamin D into the body Boosts brain power (more oxygen to the brain) Less Fevers Less Colds Less Lung disease A lot of this is because the air outside has a higher concentration of oxygen in it. You could try and fix this by having more plants inside your home, to give you a higher oxygen level, but the quick and easy so...

The Benefits of Fresh Air
Balancing your Mirror Muscles 10/04/2013 13:18:46
     Body symmetry is exceptionally important for bodybuilding and weightlifting - but what many people don't realize is that body symmetry also effects many other things too. MUSCLE IMBALANCE = BACK PAIN For example, did you know that pregnant women develop overly strong back muscles during the pregnancy? The reason is so they can support the extra weight of a baby and all the extra water weight, and that with time this leads to back pain - even after the baby has been born. Now you might think, wait, why would they have back pain if their back is STRONGER? Shouldn't a strong back eliminate back pain? Nope, and therein lies the problem. Many people don't realize that the primary source of backpain is a loss of balance between front mirror muscles and their back muscles. Often it is directly connected on a lateral level. Examples Small pectoral muscles = upper back pain. Small abdominal muscles = lower back pain. (Especially since people often have weak lower back muscles in the first place.) The reason is because the pectorals and abs are also used for balance, and if those muscles are smaller / weaker the back muscles in the corresponding mirror muscles have to work twice as hard in order for a person to maintain their balance and posture. A person with really lax muscle mirror muscles is going to have really bad posture and lots of back pain. It is possible to have overdeveloped front torso muscles, which is exceptionally rare for the common person, but more common for bo...

Balancing your Mirror Muscles
Mirror Muscles for Archery 10/04/2013 13:17:36
    Many archers over time develop really strong back muscles because they are using the back muscles a lot for pulling and steadying their bow. However the problem is that as time progresses their back muscles becomes overdeveloped, their form deteriorates and they can't balance properly while performing a shot. There is however a solution. Push ups. Just good old fashioned push ups targets the Mirror Muscles for archery - which in this case is the pectorals or "pecs". Push ups also build shoulder and triceps, muscles archers also use a lot, so it is ultimately a very good exercise for archers to be doing on a daily basis. I recommend 100 pushups per day. Either 5 sets of 20, 10 sets of 10, however you get them done so long as you can do them and build up the corresponding muscles and mirror muscles. The problem however is that many new archers don't know this - often because they're new to the sport and no nothing about sports conditioning. So they are operating under the illusion / myth that they don't need to do push ups and don't know the benefits that stronger mirror muscles will give to their form. And this is true for many newcomers to sports. Many people who take up boxing for example don't understand why boxers often train by skipping rope - because it builds endurance, balance and feet coordination, all of which are important during a boxing match. It is purest simple minded thinking (combined with a dose of laziness) that causes amateurs to think they don't need to do...

Mirror Muscles for Archery
Traditional Archery Roving in Norway 10/04/2013 13:17:34

Roving is a traditional practice of archery dating back centuries whereby you go for a nature walk and shoot targets along the way. There is even songs about it... A Roving We Will Go, We Will Go No More A Roving, etc. There is a lot of old songs about roving. In the olden days groups of men (usually young unmarried men) would grab their archery equipment and go for nature walks, roving as they went along - sometimes with alcohol - and have a really fun time walking along and shooting things in the distance. Back then and even now roving was a good way to practice your hunting skills without actually injuring anything. In the video below is a Norwegian couple who demonstrate roving in the woods. As archery oriented sports go it looks pretty fun. Very good practice for hunting too. Not to be confused with another archery sport, which is Clout Shooting . Clout shooting your goal is to shoot for distance, but still manage to hit within a radius of a flagpole. It is a bit like lawn darts for distance shooters. For men the clout distance is 180 yards, for women 140 yards. (These rules sometimes vary by country. The distances mentioned here are British GNAS.) Scoring for clout shooting is as follows: 18 inches 5 3 feet 4 6 feet 3 9 feet 2 12 feet 1 > 12 feet (3.7 m) 0 Clout Archery traditionally used rope to mark the boundaries of each radius. As archery sports go there is also Popinjay - which involves shooting at a fake bird on top of a pole.
Where to buy Whey Protein and Protein Bars 10/04/2013 13:17:11
    Whey protein is a must for weightlifters and anyone looking to build more muscle - including athletes. I would even argue that even ballet dancers should be consuming whey protein regularly, as the extra muscles will help prevent dance injuries. However figuring out where to regularly buy your whey protein is a bit of mystery. My advice is to shop around a bit and compare prices - and remember what percentage of protein the mix you are buying is, and the flavour. I myself prefer chocolate whey protein, with a high protein content of 90% or so. Below are two photos of prices from different locations. The first is from Bulk Barn, where the chocolate whey protein (90%) was being sold for $4.87 per 100 g. And the second below is a sale at Shopper's Drug Mart. A 600 g container of 90% whey protein (chocolate again) for $19.99. Which math wise is $3.33 per 100 g. Even without the sale price, the Shoppers Drug Mart prices for whey protein are still better than Bulk Barn. So the lesson here is try to shop around and compare prices. And better yet, buy it on sale. And this also applies to protein bars. A 20 g protein bar from Shoppers Drug Mart is $2.99. But in contrast if you go to the grocery store - just a regular grocery store! - you can get Vector Protein Bars for a box of 5 for $2.49. Which is roughly 50 cents each. Now the Vector bars only have 11 grams of protein per bar (and they taste better), but price wise the PowerBars with their 20 grams of protein are a complete rip off...

Where to buy Whey Protein and Protein Bars
Woods Walk with a Hummingbird Hybrid Longbow 10/04/2013 13:16:39
    Watch the vidoe below to see how to make your own hunting archery range for simulating hunting. Good for practicing bowhunting.

Woods Walk with a Hummingbird Hybrid Longbow
Revamping Your Workout 10/04/2013 13:16:15
    Every winter I change up my exercise routine. 2 winters ago I was doing lots of situps, pushups, jumping jacks and a variety of body weight exercises for building core strength. Because I love using traditional exercises. Last winter I was focusing on upper body muscle gain - shoulders, triceps, biceps, etc. This coming winter I want to focus on my abs. Which means a combination of cardio exercises (likely utilizing the Afterburn Effect so I can shed a few extra pounds and avoid the post-Christmas paunch) and ab workouts. I also want to focus on upper body strength again this year, but this time doing more pushups to target my pectorals, triceps and back muscles. However knowing how to revamp my workout in this way takes years to determine what "B" exercises I need to do in order to get "A" results. (And what kind of "C" diet I should be eating.) And this is just one of the many services a personal trainer can help you with. (Hint hint, hire me!) So what are the results I am looking for? Nicer abs and pecs. I am easy to please that way. But it will also up my archery form by giving me better mirror muscles - right now I have overdeveloped back muscles and I need to fix this by working on my front muscles more, namely the abs and pecs. The overdeveloped back muscles is because I have been doing archery almost every day this Summer. So what will my personal workout look like this winter? (I say winter, but I am starting this workout in Autumn.) Well I am still fine tuning it, ...

Revamping Your Workout
Filling your Bug Out Bag 10/04/2013 13:15:49
    A Bug Out Bag is for people who want to get out of town in an hurry. Other names for such a bag are a BOB, 72-hour kit, a grab bag, a battle box, a Personal Emergency Relocation Kits (PERK), a go bag or a GOOD bag (Get Out Of Dodge) INCHBAG (I'm Never Coming Home Bag). The most commonly used term however is simply "Bug Out Bag". Essentially the concept of a bug out bag is for when you need to leave in an hurry and you want to grab everything you need all at once. So instead of spending an hour looking for things and stuffing everything into your bag, you have a prepared bag which is ready to go - which you just grab and go immediately. The suggested contents of a bug out bag vary depending on the website or group which prepared the list, but the commonly quoted items are as follows... Enough water to last for 72 hours. In Canada the recommended amount is 2 litres per person per day for drinking plus an additional 2 litres per person per day for cleaning and hygiene. So 12 litres of water (12 kg) will add quite a bit of weight to your bag and make it quite bulky in an hurry. To save space many people only pack 2 litres of water with the intention of finding water as they go along - but that water could be contaminated by radioactive nuclear fallout dust. Non-perishable food for 72 hours. Water purification and sanitation supplies (toilet paper, etc). Cooking supplies. A first aid kit. Fire starting tool (eg. matches, ferrocerium rod, lighter, etc). A pocket survival guide. Ma...

Filling your Bug Out Bag
The Afterburn Effect 10/04/2013 13:15:00
    The Afterburn Effect is a little known but very useful way to burn calories. Whenever you get your heart rate up to approx. 80% of its maximum (for your age category) it kickstarts a chemical process whereby your body starts consuming more fat in your body. This bio-chemical process will burn roughly 500 calories (exact results vary on the person and the exercise you did to kickstart it) over the next 24 hours. Once started the Afterburn Effect burns through lots of calories and for the next 24 hours you feel really energetic and alive - and you are burning calories without realizing it. Over the next day you will feel less hungry and more energetic. The loss of hunger will be due to burning fat stores in massive amounts. WAYS TO KICKSTART THE AFTERBURN EFFECT #1. Sprinting really hard for several minutes. Lets say you sprint / run as fast as you can for 6 minutes and then stop. You will be out of breath, but the Afterburn Effect will be triggered. #2. Cycling really hard. #3. Fast Jogging - Not exactly running, but not jogging either. It may take longer than sprinting, but it will eventually get your heart rate way up there. Jogging by itself is not a guarantee that you will get your heart rate high enough so you have to push yourself to go faster than normal. #4. Swimming, the faster the better. #5. High Intensity Interval Training - The more intense the exercise the better the A...

The Afterburn Effect
Camping Off The Grid 10/04/2013 13:15:00
    One of the fastest ways to get off the proverbial grid is to go camping - and make the tent your permanent or semi-permanent home. In which case I have some advice and tips for you... #1. Get a big sturdy tent. Because having lots of space inside there is definitely a plus. Especially if you have multiple people living in there. The extra sturdiness means it will be less bothered by wind and rain. You can even get a ridiculous multi-room tent like in the photo above. #2. Get extra tarps. I don't know why but even the nicest tents sometimes leak - or have condensation that sneaks through. Having extra rainproof tarps going over the tent will keep out the excess damp. #3. Learn how to build a large traditional teepee - complete with chimney and firepit. Honestly, this is the logical progression from the "big sturdy tent" to something you can actually cook food in without having to go outside. The fire means you can have extra heat in the tent, and the chimney means you aren't choking to death on smoke. Huzzah. #4. Learn how to cook over a fire. Trickier than you think. Hence why I am recommending the following book. #5. Learn how to forage for Food. This is the quickest and most obvious choice for finding your own food. You will need to research this in detail but in the meantime here is a book I recommend. #6. Learn how to Fish Or Bowfishing #7. Learn how to Hunt / Bowhunting #8. Learn to skin, butcher animals and COOK THEM! Try these books! #9. Basic Survival Skills #1...

Camping Off The Grid
PVC Longbows and Double Limbed Bow 10/04/2013 13:14:48
    PVC longbows are a great way to make a cheap yet powerful longbow. They're very easy to make and surprisingly powerful. They do break sometimes however, but with practice you can get really good at making them. Another fun thing to make - if you love DIY projects - is to make a double limbed bow which is much more powerful. See the videos further below to see what I mean. For hunting purposes please remember that your bow needs to be over 40 lbs to be legal for hunting - otherwise you are more likely to injure the animal and not actually kill it. Most deer hunters use 45 lbs and most moose hunters use 50 lbs. Some hunters go over that, but it is unnecessary and overkill. Below are some photos of similar double limb bows, made from wood / etc.

PVC Longbows and Double Limbed Bow
Instinctive Shooting for Archery 10/04/2013 13:14:14
    If you are looking to hunt using archery then one way to learn how to shoot is Instinctive. See the video below which explains how to shoot instinctively. For archery lessons in Toronto visit .

Instinctive Shooting for Archery
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