MichaelReid.ca

Coconut Milk - my NEW favorite food ingredient

Coconut milk is a great substitute in many recipes that require a heavy cream.

There is the obvious uses in Thai and East Indian dishes but you can use it for so much more.

Tried it in my coffee today ... not bad, actually it's really good.

I usually drink my coffee black but many years ago I used to really like having a heavy cream with my coffee. If you have been dairy free but crave that milk in your coffee I highly recommend trying coconut milk.

Substituting coconut milk for dairy in your homemade "cream of ______ soup" is really tasty.

I have made mushroom sauce, cream of broccoli & mushroom soup and asparagus soup. Really easy to make and very nutritious.

You can even make homemade coconut milk ice cream! I have not tried it yet but is seems very simple to make.

Essentially you just mix the following together:

3 cups coconut milk + 1/2 cup sweetener* (sugar, stevia or honey) + 3/4 cup water + fruit (fresh or dried)

*note: when I try this I will probably use less sweetener and get most of the sugar of the added fruit.

Then place in your freezer.

Some recipes say to boil the water with the sweetener. After that mixture cools add the rest of the ingredients. Also, stir the mixture a few times during the freezing process.

I am just thinking ... coconut milk, pineapple and banana.

Mmmmmmmmmmmmmmmmm, I'm getting hungry.

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

HORSHOLM 79's basketball team - wins GOLD!!!!

One of the teams I was working with earlier this year was the HORSHOLM 79's women basketball team.

A while ago I wrote about the training sessions and the strength program I wrote for them.

This past weekend (April 24, 2010) they won the "Danish Dameligaen" Championship, which is the highest division of female basketball in Denmark.

I know it is not always a smooth ride to the top and this team certainly had it up and downs with players coming, then leaving, then not be able to play due to various reasons but in the end they pulled it off.

A couple of the Horsholm players also cleaned up on the individual awards from Eurobasket.com.

Eurobasket.com All-Danish Dameligaen Awards 2009-10 - Apr 25, 2010

#s#

Stec

Thorius

Kruuse

Muller-Garner

Kielpinski

#e#6

Player of the Year: Heather Stec (188-F-86) of Horsholm 79ers
Guard of the Year: Anne Thorius (179-G-77) of Horsholm 79ers
Forward of the Year: Heather Stec (188-F-86) of Horsholm 79ers
Center of the Year: Sussie Kruuse (192-C-83) of BK Amager
Bosman Player of the Year: Heila Rosenfeldt (173-G-83) of Lemvig
Import Player of the Year: Heather Stec (188-F-86) of Horsholm 79ers
Domestic Player of the Year: Sussie Kruuse (192-C-83) of BK Amager
Defensive Player of the Year: Sandra Muller-Garner (190-F/C-84) of Aabyhoj
Coach of the Year: Thomas Press of Aabyhoj

My sincerest congratulations to the team, coaching staff and the club on a great season!

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Sport Mimicry in the Weightroom

I just published a post on WaterPoloTraining.net about loading a sport skill.

Examples of this would be: throwing weighted baseballs or swinging heavy golf clubs.

Although the article is written for Water Polo the implications apply to all sports.

If I can train with a heavier ball, then when I go back to the regulation size and weight I should be able to just "kill it".

It makes sense right?

Get stronger by using heavier loads doing the same motion as your sport skill, it is basic strength training science.Although this is a really good idea in many circumstances (i.e. trying to copy or mimic exactly what you do in your sport with heavier loads) it may not always be a good idea.

READ THE WHOLE ARTICLE HERE.

Thank You & Be Well,

Michael Reid, B.HE, CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Oxygen Cost of Kettlebell Swings - latest research

This is a study that has just been published:

Farrar, Ryan E; Mayhew, Jerry L; Koch, Alexander J.  Oxygen Cost of Kettlebell Swings. The Journal of Strength & Conditioning Research. 24(4):1034-1036, April 2010.

The short version of this study: Kettlebell swings are an excellent exercise for improving  your conditioning, especially when performed as a "US Department of Energy Man-Maker".

This protocol is quite simple, perform as many swings as you can in 12 minutes. The program comes from one of the best Kettlebell training books on the market today, "Enter the Kettlebell".

In the book, "Enter the Kettlebell", the author Pavel Tsatsouline outlines a simple and effective plan of training with kettlebells. One of the programs outlined in the book is the exact same program used in this research.

Abstract (from the above research)

In recent years, kettlebells have re-emerged as a popular training modality for the conditioning of athletes. We sought to quantify the aerobic challenge of one popularly recommended kettlebell workout. Ten college-aged men (age = 20.8 6 1.1 years, height = 179 6 3 cm, body mass = 77.3 6 7.7 kg, _VO2max = 52.78 6 6.22 ml
kg21
min21) completed a graded exercise test to exhaustion for the determination of _ VO2max. Two to 7 days later, subjects completed a kettlebell exercise routine consisting of as many 2-handed swings as could be completed in 12 minutes using a 16-kg kettlebell. During this exercise bout, subjects’ expired gases were collected and analyzed for the determination of _VO2, and heart rate (HR) was continuously measured. Percent HRmax and %_ VO2max achieved during the kettlebell exercise were compared with each other using a paired t-test. Subjects completed 265 6 68 swings during the 12 minutes and achieved an average _VO2 of 34.31 6 5.67 ml
kg21
min21 and an average HR of 165 6 13 b
min21. The average %HRmax (86.8 6 6.0%) during kettlebell exercise was significantly higher (p , 0.001) than the average %_VO2max (65.3 6 9.8%) that was achieved. Continuous kettlebell swings can impart a metabolic challenge of sufficient intensity to increase _VO2max. Heart rate was substantially higher than _VO2 during kettlebell swings. Kettlebells provide a useful tool with which coaches may improve the cardiorespiratory fitness of their athletes. However, HRs achieved during continuous kettlebell exercise are significantly higher than actual _ VO2.

Where to get the best Kettlebells?

I know that lately I have been writing a lot about this kettlebell thing but it is the real deal BUT only when used correctly and intelligently.

Application of this research is really wide spread to many sports and simply just active people who have limited time for lots of physical training.

For example, take any sport that requires lots of running and where chronic knee pain is highly prevalent (e.g. basketball, volleyball, handball, football, soccer, ...). The kettlebell swing performed as a "US Department of Energy Man-Maker" can be a very time-efficient way to condition the athlete while at the same time saving their knees in the process. So, instead of doing extra running for conditioning, just do Kettlebell Swings a few times per week.

The Kettlebell Swing also has the benefit of extensively training the posterior chain (back side), which is usually very underdeveloped in many athletes who have chronic knee pain (e.g. conditions like jumpers knee). Just playing the sport overdevelops the anterior aspect of the thigh so the Kettlebell Swing becomes not only great for conditioning but can also be used for therapeutic purposes.

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

References:

"Enter the Kettlebell" - the book that outlines the exact same program used in the above research and the most safe and effective technique of using kettlebells.

"Enter the Kettlebell - DVD" - a detailed video outlining how to properly perform the kettlebell swing and all the other exercises outlined in the book of the same name.

Dairy & Gluten Free Mushroom Sauce

I made this for the 1st time a couple of weeks ago; it was awesome and really easy to make.

A mushroom sauce is very versatile and can be used on almost anything:

• All kinds of meat (beef, lamb, chicken)
• Eggs (I had it on top of a couple of fried eggs this morning)
• Pasta, rice, toast ...

The ingredients you will need:

1. Mushrooms (any kind)
2. Onions (1-3)
3. Garlic (1-5 cloves)
4. Coconut Milk - 1 can (this is your substitute for the heavy cream used in a traditionally made sauce)
5. Rice Flour - used to thicken at end stage
6. Salt & Pepper
7. Oil (I used olive oil, but coconut oil would be my other choice)

Step I - chop up all your vegetables.

Step II - place onions, garlic, salt and pepper in pan with oil on medium heat.

Step III - after about 5-10 minutes add the mushrooms with a little bit of water (~1/4 cup). Put lid on and leave to cook for ~10 minutes.

Step IV - add coconut milk and cook for another 3-5 minutes.

Step V - add Rice flour to thicken to your desired consistency.

Step VI - pour over your favorite food and enjoy.

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

 

Perception of effort, not muscle fatigue, limits endurance performance

(PhysOrg.com) -- The physiological theory that underpins all endurance training and coaching for the last 100 years has just been disproved.

As recently as 2008, scientific research papers were citing the theory that endurance performance is limited by the capacity of the skeletal muscles, heart and lungs and that exhaustion occurs when the active muscles are unable to produce the force or power required by prolonged exercise.

Dr Sam Marcora, an exercise physiologist at Bangor University, has now disproved this for the first time and proposed an alternative - that it is your perception of effort that limits your endurance performance, not the actual capability of your muscles. He showed that the muscles were still able to achieve the power output required by endurance exercise even when the point of perceived exhaustion had been reached.

READ MORE ..

The power of the mind can never be overlooked.

An individuals determination and "heart" has always been a major factor in sporting excellence.

Headlines like the "underdog wins!" can in someways be attributed to the power of the mind and the athletes perception of oneself, the situation and so on.

Now give me 10 more reps!!!!

Enjoy and Be Well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

What can I do to help?

Please watch the video below and then ask yourself: "what can I do to help?"

http://www.youtube.com/watch?v=pWuB8AKMlOc

On Sunday March 28, 2010 I will be holding a Kettlebell clinic, the research proven #1 tool for weight loss FREE of charge.  More Information can be found here

The clinic will be held at Paideia Gym located in Copenhagen, Denmark from 1200-1500.

Please help promote the event at your school or work and stick up some posters.

Download KB for Haiti & Chile Poster

Forward any questions you may have directly to my personal email, [email protected].

Thank you and be well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Only 2 Exercises - that's all you need

Very simply the Turkish Get Up and the Kettlebell Swing. You can cover a lot of ground with just these 2 exercises.

Not sure what these are? or Why they are good for you?

Then you need to come to the Kettlebell Clinic on March 28 with all proceeds going to charity in support of Chile and Haiti.

Benefits of The Turkish Get Up

• shoulder health - great for building resilient shoulder
• hip mobility - really though it is more like total body flexibility training all in one exercise
• trunk strength and coordination

Benefits of the Kettlebell Swing

• Leg strength and power
• Bullet proof back - say good bye to low back pain
• Fat loss - rev up your metabolism in just a few minutes

This is only some of the benefits of these 2 exercises.

Experience the Kettlebell first hand on March 28  in Copenhagen, Denmark.

In the meantime you can practice the Naked Get Up in the privacy of your own home.

Thank you and be well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Kettlebells for Haiti & Chile

No, no, no ... I have no immediate plans on sending Kettlebells to either of these countries but ...

On Sunday March 28, 2010 from 1200-1500 I will be holding a Kettlebell clinic, the research proven #1 tool for weight loss FREE of charge.

All you have to do is make a donation to the Red Cross for either Chile &/or Haiti to get you in the door.

Even though many of you have already made a donation which is great, I have decided to make things a little bit easier (or painful), for you to depart with your hard earned money.

The clinic will be held at Paideia Gym located in Copenhagen, Denmark from 1200-1500.

Please note; 100% of all funds goes to charity. The owners of Paideia Gym have graciously given me the keys to their brand NEW facility for the afternoon free of charge.

What you need to do NOW

1. Make a donation via SMS, Telephone or Internet directly to the Red Cross for either Chile &/or Haiti (or bring cash to the clinic and we will donate it on your behalf).     

http://www.drk.dk/

100% all proceeds goes to Red Cross to support their efforts in Haiti & Chile.

Suggested Donation: 500 DKK

2. Send an email to [email protected] (that's me) to reserve your spot.

3. Show up to paideia gym with your CASH or donation.

More information to follow in the coming days.

Please forward any questions you may have directly to my personal email, [email protected].

Thank you and be well,

Michael Reid, B.HE. CSCS, RKC

www.michaelreid.ca

www.WaterPoloTraining.net

Soviet Jump Training

Jump training or what is commonly called plyometrics in North America is an essential component of training for sports that require jumping, quick change of directions and/or sprinting.

E.g. Basketball, Volleyball, Football/Soccer, Baseball, Track & Field.

In the below video Dr. Michael Yessis from the USA  gives a short review of jump training. Even though it is only 5 minutes long there is some very high quality information and some great footage of some Soviet athletes training.

Be forewarned, the athletes have a very "European" fashion sense with regards to their training attire. 

http://www.youtube.com/watch?v=la1TliIOEu0

One of the important points Dr. Yessis talks about is the benefit of strength training (e.g. weightlifting) for improving max strength and ultimately jump performance.

Increased strength will translate into increased speed and power but only to a point.

He also stresses that before you start doing jump training that you need to build a base of conditioning which should be centered around strength training.

So, do your weightlifting and get strong first before going into more advanced jumping drills like depth jumps.

But this does not mean you cannot do any jumping drills in the beginning. Low level hops, skips and sprinting is very suitable for most athletes in the early periods of training but the focus should be on building strength.

Last year, I published a stair jumping program which you can download for free at this link:

Free Stair Jumping Program

Stair jumping is a great form of jump training for the athlete who is relatively new to jump training.

Try it out and let me know how it goes.

Be Well,

Mike Reid

www.michaelreid.ca

www.WaterPoloTraining.net