Functional Fitness – Training to Get Fit for Life

by admin

At Bonfire we recognize and advocate that being physically fit is one of the major cornerstones of being healthy.  Physical fitness does, however, incorporate a wide spectrum of concepts, theories and elements.

In addition to the many, many benefits that being physically fit creates within the realm of being healthy, we also recognize that life is filled with unpredictable physical events that require simple to complex body movements at any given moment.  Not only do we want our bodies to be able to handle these unpredictable life events without injury, but we want our level of physical fitness to enable us to negotiate them with great success throughout our lives, as did our fit ancestors.

The term functional fitness is one that simultaneously defines, describes and includes the “holistic” physical fitness objective within the Bonfire Program, which could also be called “life fitness.”  It means doing exercises or activities that imitate “real life,” full body movements through wide ranges of motion. It could be described as Compounding Fitness.  It is a form of fitness designed NOT to isolate particular muscle groups or body parts. For example, rather than performing a “bicep curl” on a machine, a functional movement exercise would be to lift a weighted object off the ground from a squatting position to a standing position, holding the object overhead – all done with careful attention paid to safe and proper body biomechanics and posture techniques.

“Functional movements are  natural, effective, and efficient locomotors of body and external objects. Functional movements are compound movements – i.e., they are multi-joint. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. We believe that preparation for random physical challenges (i.e., unknown and unknowable events) is at odds with fixed, predictable, and routine regimens.” [http://www.crossfit.com]

Finally, a fitness regimen incorporating functional movements can be had by anyone, at any level, and at any age.  It doesn’t require elaborate equipment or facilities; it does, however, require effort.  Functional fitness is not, contrary to popular belief, confined to elite athletes or “strongmen.”

Here are two more great articles on this subject:
Being Fit vs. Being Healthy: The 10 Facets of Physical Fitness
Short Interval, High Intensity Exercise

FDA Again Threatening Your Right To Take Safe Supplements

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Once again the FDA, which sadly is now just a puppet arm of the pharmaceutical industry, is on the warpath to squelch American’s right to take natural supplements.

Ironically, with adverse drug reactions continually being one of the top causes of death (right drug, for the right condition, at the correct dosage), and literally no related deaths coming from nutritional supplements, the FDA has again decided that natural supplements should be categorized as drugs and undergo the same sort of control, testing and regulation. This happened once before in 1994, but WAS DEFEATED BY CONSUMER FEEDBACK to their Senators and Representatives.

As citizens, we need to mobilize to defend our right to continue using supplements that promote our health. So, please use this link to contact your representatives:

 

Let your voice be heard by exercising your right to petition the government against these serious violations of the law and scientific principle. Please be sure to call, fax, or send a certified letter to your representative — emails can be easily dismissed. Here is a set of talking points for your consideration:

  • My name is [Name] and I am a constituent of [Congress Member’s name].
  • I am very concerned about the new FDA draft guidance on dietary supplements and new dietary ingredients.
  • I request that Congress hold hearings and take action to review the FDA’s draft guidance and stop their overreach of power.
  • The FDA’s draft guidance flies in the face of the original congressional intent of the Dietary Supplement Health Education Act: The guidance turns what was meant to be a simple notification system for new dietary ingredients into a preapproval scheme that Congress did not intend to create.
  • Congress recognized that dietary supplements are natural ingredients and therefore inherently safer than drugs and chemical food ingredients. It did not intend that the FDA would have the power to approve or reject dietary supplements.
  • The FDA’s draft guidance creates unnecessary regulations that limit my access to dietary supplements I rely on. The expensive and burdensome process will force between 20,000 and 42,000 dietary supplements to be removed from the market and will increase the cost of those supplements that remain.
  • The draft guidance hurts our economy. Expert analyses show that this guidance will cause a total economic loss of $21.2 billion to $39.8 billion annually.
  • Thank you for your time.

Tips:

  • Be courteous and respectful.
  • Keep your comments brief and focused on the facts.
  • Always thank the staff member for their time taking your call.

SAMPLE LETTER TO CONGRESS:

The Honorable _________________________ Washington, D.C.

In direct violation of the law, the FDA is threatening to ban my access to new dietary supplements.

The FDA defines dietary supplements as being “new” if they were introduced after October 15, 1994. That means that nutrients that I have been safely using over the course of three decades will be subject to the FDA’s oppressive policies that mandate costly animal testing, which translates into forced withdrawal from the market, and higher prices for me if the supplement is ever allowed to be sold again.

The Dietary Supplement Health and Education Act of 1994 states that:

“The Federal Government should not take any actions to impose unreasonable regulatory barriers limiting or slowing the flow of safe products and accurate information to consumers.”

It says that Congress finds that: “dietary supplements are safe within a broad range of intake, and safety problems with the supplements are relatively rare.”

And it says that: “legislative action that protects the right of access of consumers to safe dietary supplements is necessary in order to promote wellness.”

This draft guidance does the exact opposite of what Congress intended. It imposes unreasonable barriers that limit and slow the flow of safe products and accurate information to consumers. I call upon Congress to:

Uphold the landmark legislation it passed seventeen years ago, and to direct the FDA to revise its New Dietary Ingredient draft guidelines to reflect DSHEA’s (and Congress’s) stated values and goals.

Vote against the newly introduced Dietary Supplement Labeling Act as this would give the FDA even greater arbitrary powers to remove safe dietary supplements from the market, and will profoundly impact this nations’ health in a negative way.

All of these proposals result in wasteful federal spending, while at the same time impose a massive new “regulatory tax” on consumers and the vitamin industry.

Kindly let me know what actions you are taking in response to the urgent issues raised in this letter.

Sincerely,

Name________________________________________

Address______________________________________

City______________________ST____ Zip__________

 

Paleo in a nutshell

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What’s Paleo?
Paleo refers to the period about 50,000 years ago when the blueprint for human physiology – our genetic code – was stamped into its present form, during the what’s called the ‘Late Paleolithic’ period.

What’s that mean?  Well, let’s first look at how our prehistoric Paleo hunter-gatherer ancestors ate – they gathered plants and hunted or scavenged wild animals. So, our ancestors ate nuts, seeds, lots of plants (mostly vegetables and some fruit), and wild animals. Do you notice what’s missing from that list? That’s right – there wasn’t Starbucks, McDonald’s, Domino’s, supermarkets, Red Bull, Dunkin’ Donuts, Twizzlers, refrigeration, salt, chemical preservatives, processed vegetable oils – you get the idea.

Grains – the Lucifer of foods
But, most notably, what’s missing from that list above, what our ancestors didn’t eat was … grains. That’s right, no cereals, breads, pasta, pizza, crackers, bagels, cookies. Humans started utilizing agriculture approximately 10,000 years ago and this is CRITICALLY IMPORTANT: because grains weren’t part of our environment for the eons leading to the formation of our genetic code, the human body doesn’t digest or metabolize grains well at all . In fact, GRAINS ARE VERY BAD FOR HUMANS.

Yes, that flies in the face of what most people have been led to believe, even some misinformed doctors and of course, our lobbyist-influenced governments who make recommendations for eating multiple servings of grains as part of a “healthy diet” (think Food Pyramid). The truth is that eating grains will result in a loss of health over time because eating grains causes inflammation, and promotes high insulin levels – both of which are hallmarks of nearly all disease processes.

Milk does a body … BAD
The other major food  that wasn’t part of our ancestor’s environment or food supply was dairy products in general and milk in particular. Although milk doesn’t contain gluten like its evil twin grains, milk does cause elevated insulin levels, which, as  mentioned above, is a major contributor to many disease processes.

So what am I supposed to do?
Eat lots and lots of vegetables, nuts and seeds, and pastured or wild animals. This means incorporating plants with your breakfast, salads and vegetables with lunch AND dinner. Snack on nuts and seeds with a little fruit. Make treats using ingredients such as coconut, raw chocolate (or unsweetened cocoa), nuts, seeds, coconut oil, almond flour, hazelnut flour, coconut flour. For example, a huge hit for all of us at Bonfire are Raw Chocolate Coconut Macaroons

Don’t forget your HEALTHY FATS
Fat is the body’s preferred source of energy – so make sure you eat lots of healthy fats. What’s a healthy fat? I’m glad you asked. Healthy fats come with eating healthy animal protein – pastured or grass fed beef, lamb; cage-free organic chicken, and wild caught fish. Healthy fats also include things like walnuts, avocado, olive oil, and coconut oil.

Avoid UNHEALTHY FATS
Unhealthy fats include the obvious foods – milkshakes, french fries, chips, and fried foods. What most people don’t realize is that processed vegetable oils in the form of corn oil, canola oil, soy oil and the like have become so common place within our modern processed food landscape that they’re in virtually all packaged foods.

Last, but not least … SUGAR
Another food that didn’t exist “back in the day” was sugar.  A healthy Paleo diet does not include sugar. Yes, our ancestors probably had periodic opportunity to eat raw honey and fresh fruit, but it wasn’t readily available to eat at will, whim or craving. Sugar is highly toxic to the human body – please read ‘Sugar – Your Second Worst Enemy’.

Last, and most importantly … move toward eating well.
The goal isn’t perfection – it’s progression. Start here with the basics.

 

TO LEARN MORE ABOUT PALEO:

Paleolithic – Wikipedia
Paleolithic Diet – Wikipedia
The Paleo Diet
by Loren Cordain – considered the ‘father of Paleo science’
The blog of Robb Wolf
, author of The Paleo Diet Solution

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
If you’re in New England this time of year, you’ll notice the soup weather won’t be holding out much longer! Before summer is here in full force, make sure to try our delicious recipe for Chili without Beans!  It might not be a concept you’re used to, but trust us, without those legumes, your tummy will thank you!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Box Jumps can be an intimidating exercise, no doubt about it! But like so many things, if you build your height gradually and face those fears of wiping out… the feeling of success (and ripped quads!) are waiting just around the corner!  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: As in the case of wines that improve with age, the oldest friendships ought to be the most cherished. ~ Cicero
Essential Element: A Bonfire best practice is to seek out like-minded, supportive people.  Schedule time for friends, date night, mystery rides with the kids, and coffee breaks with your spouse.  Put these times in your weekly schedule and make them part of your culture. [click here to read ‘Spark Insight: Connection’]
Journal: What weekly rituals do you currently have in place to protect your time with your family? Take 5 minutes and envision on paper what an ideal weekly family time might look like.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Slide Unders are a fantastic way to switch up your standard exercises and put a little excitement into your day! Easily scalable, you can add weights while you’re ‘sliding’ to take it up a notch.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Looking for a colorful, protein packed dinner tonight? Look no further and turn up the oven for Classic Stuffed Peppers! Not only will you and your family enjoy this dish straight from the oven, you’ll also be able to take these satisfying leftovers to work the rest of the week!  [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: When a friend is in trouble, don’t annoy him by asking if there is anything you can do. Think up something appropriate and do it. ~ Edgar Watson Howe
Essential Element: We must seek opportunities to fulfill our and others’ innate needs and deliberately fill them. [click here to read ‘Spark Insight: Connection]
Journal: You know that person who is struggling? That friend who just can’t seem to catch a break? Put yourself in their shoes – feel what they are feeling. What would you want someone to do for you? A phone call, a drop off, an offer to take your kids? Now – go do it for them.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
You might have thought nothing is better than the Perfect Breakfast…but we’ve done it again! Perfect Breakfast PART II! Give it a try and start your day off balanced and full of nutrients!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Get ready for some core strengthening today with the Static Leg Hold. Integrate these into your workouts and notice how much longer you’re able to keep those legs up day-by-day!  [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Human beings are born into this little span of life in which the greatest thing is genuine friendship…and yet they leave their friendships with no cultivation, to grow as they will by the roadside, expecting them to “keep” by force of mere inertia. ~ William James
Essential Element: At the expense of sufficiency, we now seek efficiency. This leads to deficits that must be reconciled. [click here to read ‘Spark Insight: Connection’]
Journal: In an age of virtual communication, much of our face-to-face connection has been sorely replaced. With whom have you spent time connecting lately? Which of your ‘friends’ really know what you’ve been thinking about, envisioning, mulling over while you walk the dog? Write down the name of a friend you’ll connect with this week – to provide and receive a real life listening ear.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Feel the power in your legs today! Broad Jumps are a great ‘no-gym needed’ exercise to fit into your busy schedule! Your office-mates might look at you a little strange…but you’ll outlive them all! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Sun Dried Tomato Chicken Bake. Another amazingly quick and healthy dinner for you and your family tonight! Adding new spices to old favorites really helps with the hum-drum of standard chicken recipes. [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born. ~ Anais Nin
Essential Element: We want to give, take, and share. We are driven to socialize – as if our lives depended on it – because, in fact, they once did. [click here to read Spark Insight: Connection]
Journal:  Which of your friends has taught you a life-changing truth? Enlightened you to a new concept? Introduced you to a new hobby? Jot down the name of one friend who has done so for each decade of your life. Then choose one and let them know of their deposit into your life.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Whether trying Grilled Artichokes for the first time, or revisiting an old favorite, this easy vegetable side will compliment any meal! And they’re fun to eat too!  [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Kettlebell Situps! If you don’t have a kettlebell, use a dumbbell or a small dog. Sit Ups are a tried and true exercise. They give you core strength and help stabilize the supportive muscles around your spine when done correctly. [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day: No medicine is more valuable, none better suited to the cure of all our temporal ills than a friend to whom we may turn for consolation in time of trouble, and with whom we may share our happiness in time of Joy. ~ Saint Ailred of Rievaulx
Essential Element:  We have an innate need to connect, to share and to be accepted. Coiled deep within our genome lives the predilection to commune with like others. [click here to read ‘Spark Insight: Connection’]
Journal: With whom in your workplace do you truly connect? List at least two people who help to energize and inspire you toward your purpose at work. Then list two to whom you provide the same genuine inspiration.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin

AIR  ~  Movement of the Day:
Ouch! Mountain Climbers! But they’re SO worth it! Persevere through your sets today and enjoy the benefits of a full-body, core-strengthening exercise! [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
An amazing and wildly nutritious dish, our Raw Tabbouleh has the potential to spice up your lunch with the click of a button! Just throw all these fresh ingredients in the food processor and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote: A friend loves at all times... ~ Proverbs 17:17
Essential Element: Coiled deep within our genome lives the predilection to commune with like others. [click here to read ‘Spark Insight: Connection’]
Journal:  Who do you know who hasn’t ‘communed’ much with others lately? Whose life is seemingly isolated due to a circumstance or recent event? Write out what an expression of unconditional love might look like for them. This week – if at all possible – be the friend that puts feet to that idea.  [Click here for additional Journal exercises]

IGNITE YOUR DAY

by admin
FUEL  ~  Dish of the Day:
Dr. Paul shows us his balanced plate, including The Best Tacos filled with true Paleo-hunted venison! Feel free to substitute large lettuce leaves for tortillas if you’re going strict!   [Click here for additional Recipes]

 

AIR  ~  Movement of the Day:
Getting too good at push ups? As with anything that becomes too routine, your body won’t benefit to its full potential when it’s not being challenged. Add Clapping Push Ups to your regimin and push yourself this week! [Click here for additional Workouts]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  This is the principal thing: not to remain with the dream, with the intention, with the being in the mood – but to convert it into all things. ~ Rainer Maria Rilke
Essential Element: Regardless of orientation, most everyone agrees that we live by an internal compass that guides our behavior. [click here to read ‘Living in Alignment’]
Journal: What quality or trait do your friends most appreciate about you? Compassion? Endurance? Passion? Hospitality? Optimism? Write down the first three that come to mind. If you could change this answer, write down what you’d hope for it to be.  [Click here for additional Journal exercises]