Episode 23- Three Week Countdown

Gabe and Joe reunite to discuss new workout plans headed into the New Year, Hawaii surf plans, and a special look at diabetes and how the Paleo Diet can help. Then they go on a hike (not covered). Music by Option 3...available at www.cdbaby.com/option3.

Surf stories

Since the surfing competition I've been keeping a journal of my surfing outings. Journals are great for tracking progress and tracking data. At times, I've kept food journals tracking meals or workout logs tracking weights and exercises; typically for four or eight week periods. But this surf journal's been a bit different, as surfing is less quantifiable than diet or exercise. It's more experiential and each time you go out, you really don't know what you'll get. The variables are too many: weather, wave size, other surfers, your own ability. Even your mood can affect your performance. I think to the general public (in the US at least), surfing is more of an escape than a sport. To them, surfers are drop-outs and druggies, not serious athletes. Also, I've found that most people have never heard of guys like Kelly Slater, Laird Hamilton, or Mark Richards. So for me it was a surprise to wander into the Surf Walk of Fame at Huntington Beach last week. And the messages from these guys were inspirational. From Laird- "Live large." From Kelly- "Anything is possible". From Richards- "Surf for fun."



I went down to Huntington on a whim because it's been bigger than all the other beaches recently. Everywhere from Venice to County Line has been 0-2' with Poor or Flat conditions. Huntington's been consistently 3-4' and Fair according to my Surf Report app. But when I went down there last Thursday, it was windy and small, even at the pier. There were maybe three or four diehard guys competing for what there was. I ended up going to a nearby surf shop where I came across these placards in front. It started raining and it was just a cool thing, these placards shining in the rain, reflecting the greats of surfing- from Greg Noll to Gerry Lopez to "Rabbit" Bartholomew, guys I'd never heard of even back in June. I've really sort of fallen into surfing and it's become a passion.



So I went stand-up paddleboarding on Sunday and rented a board down in Hermosa from Tarsan SUP. I'd done SUP in New York in September on a windy day in Rockaway Beach. This was different. The conditions were flat and not that windy, and I went out by the pier. Gulls passed by in v formations, and the only other people in sight were on the pier looking at me and into the horizon. It was meditative and different, though maybe a little slow. It's interesting standing on water and balancing can be tricky depending on the waves. I ended up asking the dude who rented me the board and paddle if he gave performance lessons on waves, and he said yeah, he did. We'll see. Maybe I'll tackle that with Joe.



Apparently, the surf gets big in LA in December, but for now it's just not there which, I have to say, has been a drag. I miss it. My friend said he might give me his 6'0 thruster which would be awesome. As of now, though, I know no one who wants to go out- another drag. I was talking to a drummer friend the other day who was like, "Yeah, man I used to surf. I used to be one of those idiots who went to Hawaii for the winter surf sesh." I was like, "Man, I want to be one of those idiots!"


So there's your update, gentle reader. Hope you guys are doing swell out there. Beyond the surfing, I've been back to strength training 3x a week, sprints, and core training with a new 6 week program. With the colder weather, I've been more attracted to carbs and starches like potatoes, rice, and bananas. According to Robb Wolf, there's nothing wrong really if you're training hard, but I'm not so sure. Check out www.robbwolf.com for more. Here's an interesting article from an Australian newspaper about Shaun Thomson's book, The Code, which I mentioned in a previous post. It seems he's sort of an outlier in the surf industry and his positive life lessons learned from surfing don't jibe with a lot of folks' bad boy, surfer image. Aussies are one of the few cultures that really appreciate surfing as a sport.
http://www.theaustralian.com.au/executive-living/getting-on-board/story-e6frg9zo-1226767225444

Episode 22- Haunted Heats

Joe and Gabe recount their October exploits including Joe's bodyweight regime and Gabe's surf stories. Also- exclusive coverage on which alcohols are best and worst according to Primal Blueprint author, Mark Sisson.

October Surfing sessions

http://www.theguardian.com/sport/video/2013/oct/27/surfers-haunted-heats-halloween-video

It's been an interesting month for me. Besides the above, Haunted Heats Surf Competition, I've been surfing regularly- going to Malibu, County Line, and Venice mostly. The surf has been smaller and smaller- but supposedly it gets bigger in the winter. I've also been traveling a lot which presents challenges to anyone looking to stay in shape. The traveling was predominantly wedding related too- and there's been a week-long celebration of Halloween in LA. All of this adds up to major derailing from any conditioning program.

About a month ago, I set out to shed weight and tone up with Rachel Cosgrove's Spartacus circuit. That is a great program for boosting your metabolism. It consists of three circuits of ten exercises done in 1min intervals. There's two minutes rest between circuits. Very difficult. I watched 300 once while doing it- which I'm pretty sure fueled my Poseidon character for the Haunted Heats competition. But I digress....The Spartacus workout or any Fat-Loss circuit done without rest is tough, but tougher without a partner or a coach, or an external motivating source, like a role to get in shape for. The actors from the Starz series did the workout together three days a week. So- definitely very different from doing it solo in the cardio room at 24 Hr Fitness. I probably completed it 5-6 times, and also Spartacus 2 which is a circuit of 9 exercises broken up into supersets of two. It's also very difficult- and reminds me of the workouts I've read Statham does- timed and circuit based. Occasionally, I interspersed these with A Men's Health poster workout with 4 exercises- more standard, though still focused on leg work to strengthen core. When I couldn't get to the beach, I swam at 24 Hr Fitness Altadena and used the jacuzzi, steam room, sauna as a circuit to loosen muscles. I started making a Laird Hamilton inspired shake using Catie's Greens in the morning with fish oil, Muscle Milk, and egg. It's actually good.



Also- read Shaun Tomson's Surfer's Code yesterday...Very cool book by a South African legend. The book itself (at lest the 2006 version) is not super-preachy but a very authentic voice talking about his experience in and out of the water. I'm so new to surfing I'd never even heard of him. But the book was cool for me as he describes very vividly places like Pipeline, Waimea Bay, and Sunset Beach in Hawaii. I also found his experience interesting as he's a Jewish dude from South Africa.



He details his 12 point code as:

I will never turn my back on the ocean: Passion
I will paddle around the impact zone: No short cuts
I will take the drop with commitment: Courage, focus and determination
I will never fight a rip tide: The danger of pride and egotism
I will always paddle back out: Perseverance in the face of challenges
I will watch out for other surfers after a big set: Responsibility
I will know that there will always be another wave: Optimism
I will ride and not paddle into shore: Self-esteem
I will pass on my stoke to a non-surfer: Sharing knowledge and giving back
I will catch a wave every day, even in my mind: Imagination
I will realize that all surfers are joined by one ocean: Empathy
I will honor the sport of kings: Honor and integrity

Surfing continues to expand my horizons, both athletically and in offering life lessons. I really dig it and am stoked that it can be a lifelong pursuit.

"The natural world establishes a physical bond between all surfers through the bands of energy we ride. I try to strengthen this bond by focusing on common experiences and the things all surfers share." - Shaun Thomson
http://shauntomson.com

Art De Vany's "Evolutionary Fitness" paper

On a plane from Boston to LA, I recently re-read DeVany's "Evolutionary Fitness". A precursor to his book, the New Evolution Diet, it's essentially a shorter, more concise version of the same thoughts on human health and nutrition. The fundamental point is that our bodies and minds are healthiest when we eat and exercise as humans did 40,000 years ago. We weren't meant to be sedentary or (notably) to work out regularly in a gym. We weren't even meant to eat three square meals a day, let alone rice and wheat. Our bodies were meant to adapt to scarcity and to be exposed to high intensity and short workouts. It really is a different way of viewing our place in the world, so it's understandable why so many people are reluctant to look at things this way.



Some quotes that struck me:

"The real point is to embrace randomness and variety within the context of structured repetitiveness. Good intuitive models of power law variation are the movements of the wild lion or the music of Bach or Mozart"

"Males among hunter-gatherers do not carry the large game our ancestors did, so they are not a good model of power walking for males. Consider this instead as a model. A historical source reports that 5 Indian braves drove 5 bison into a pit. After they killed these 2000-pound bison, they pulled them out of a pit more than 10 feet deep, lined them up and skinned and butchered them. Then, they carried as much as they could back to camp to get others to return for the rest. What a wonderful model of fitness, combining speed, power, strength, and stamina. You can be sure this successful hunt was followed by plenty of rest and play and feasting. This model is always on my mind when I think of what fitness means."

"The fact that you are alive is a remarkable thing. The odds against it are great. The genes you carry contain information from a continuous strand of surviving organisms that extends 2 billion years back in time. You are an improbable event and your existence is testimony to the toughness and adaptiveness of the ancestral line from which you come. You are a survivor, well equipped to live and be successful in the world for which your body and mind are adapted. Recognize, however, that the world for which your genes encode a successful design is not today's world; it is the world of some 10,000 to 40,000 years ago."

"By keeping your work outs brief and exhilarating you won't get bored. By adding lots of outdoors activity and play, you will enjoy the power and fitness you are achieving. If you start a new sport, or pick up one long neglected as you begin evolutionary training you will see how the power you gain improves your play. The feedback between the training and your new power in the sport will be habit forming. I fail to see how anyone can train 5 or 6 days a week in the gym and for hours at a time. That is factory or agricultural work, not anything human beings were evolved to do. And the paradox is that you will gain less strength and fitness if you over train. And you will join the thousands who quit out of sheer boredom."

"Aging is a slow form of lean body mass loss. What we call aging is sedentary aging and carbohydrate abuse. The accumulation of damage from hypoexertion and hyperinsulemia over a longer time scale is what aging is in Western countries. Adults lose about 5 per cent of their lean body mass per decade after they enter their thirties. Most of the muscle they lose is FT fiber, for they cease by some age to live in the FT region. They settle into the ST region and, consequently, as they age their muscle fibers atrophy. The 40 per cent rule may hold here too. Progressive aging and deterioration resulting in a 40 per cent loss of lean body mass may be a precursor or mediator of the dying process. The aging just die over a longer time scale than do acutely ill individuals. The aged lose lean mass and most of it is FT fiber. Because they do not and cannot stress their skeletons, they lose bone density. Their skeletons are vulnerable to falls and their muscles are not strong or quick enough to keep them from falling because their FT fibers atrophy. Keeping your FT fibers is the best way to stay young."

For more on DeVany and Evolutionary Fitness-
http://www.artdevanyonline.com/1/category/evolutionary%20fitness/1.html

Episode 21- Fit Fax 3

Gabe and Joe discuss their 90 day body comp analysis results; followed by Gabe's upcoming Fitness guide, and endurance training.



For more on Fit-Fax:
www.fitfax.com

Episode 20: Podcast Review

Gabe and Joe examine their podcast, what's working, what's not and make a plan for the future...including a catchy new theme song. Also, discussion of Joe's workout gains, Gabe's surfing competition, and Laird Hamilton's book- Force Of Nature...It's all happening on GFWGAJ!

SUP in NY

SUP is stand-up paddleboarding.... Like Hades, you stand on a skiff with a single oar...either sailing towards the horizon or using the paddle to get into the waves. Seeing as the summer of surf is drawing to a close, I took the opportunity to visit NY's surf community in Far Rockaway. I had rented a van, so it was an easy drive out through Queens- but you can take the A train. Boarders is a cool surf shop right there- with a unique East meets West vibe. The guys behind the counter were playing hip-hop like Guru's Jazzamatazz while checking out the surf conditions. Unfortunately the conditions were pretty lame (0-1', 2' tops)...but the enthusiasm on the beach was contagious.

There were surf camps and rentals on the beach, people trying out longboards and shortboards...just a good vibe. And very friendly. So I rented a stand-up paddleboard. It was cool for the most part- like a giant surfboard but you stand with your legs parallel, facing forward- which is awkward. Even the two feet waves were knocking me over. I even lost my new $5 sunglasses, but it ended up being very cool. I met two German women who said they were inspired to try it because I made it look easy (which was funny, since I still have bruises from taking falls on the board). There was also a kiteboarder, probably a 50 year old Russian dude who looked like a KGB agent. He was killing it, sailing along through the choppy waters, carving patterns. I talked to a guy my age from Greenpoint, the only other guy in the water with some experience. He said it had been small all summer. So I traded in the paddleboard for a 7'10 board and it was cool- totally caught some great little rides and grabbed the rail to turn into it.

Surfing's been a great summer sport, and very cool to be using the strength and endurance I've been building in the gym. Just got a book with a 10 week fitness plan for surfers- including a lot of plyometrics work (jumping), burpees, push-ups, and some difficult balance work. So gonna start in on that tomorrow. Episode 20 of the podcast, coming soon.

Summer of Surf Rides to a Close

Laird Hamilton has been someone I've become aware of through surfing and a few big wave surf documentaries. He also writes a Mind and Body column for Men's Journal. He's not exactly Paleo, but follows a nutrient-dense diet.

Some topics he addresses are:
-Benefits of waking up early
-Stretching
-Drinking hot water with lemon as a cleanse every morning
-Protein shakes
-Not eating flour, sugar, salt, or starches
-Exercising in unique and intense ways
-Living naturally
-Risk-taking
-Training for life

Force of Nature is sort of an expanded version of his columns, and consists of four sections: Mind, Body, Soul, and Surfing. From just perusing it and doing one of the workouts, it seems like an outstanding book- and an opportunity to hear what's worked for an amazing athlete. The guy is nearing 50 and still going strong.The book begins with a quote:

"Twenty years from now you will be more disappointed by the things you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover." - Mark Twain

Along those lines, I feel like I've tried to explore, dream, and discover the past three months. It's been a good summer. I surfed twice a week since April or May- going out to County Line, Staircase, Point Dume, San Francisco's Ocean Beach, Seaside, OR, and even La Fonda, Mexico. I went yesterday to El Porto, south of LAX and just north of Manhattan Beach. El Porto is a little industrial with a processing plant down the beach, but that adds to its outsider charm. There were more teenagers and it seemed like the guys from Dogtown and Z Boys would've hung out here after school. The waves weren't big but it was a decent spill, turning over gently so that a beginner could catch it. I had one notable moment. I used a visualization technique to imagine riding the wave before I caught it. As the wave swept me forward, at the moment of popping up, I closed my eyes, and caught it, jumping upright. When I opened them I was turning and surfing, which was cool and felt effortless.

I went out last weekend too. I surfed Staircase and met some nice folks from Sierra Madre, and a local dude named Philip. The waves were small but I had brought my longboard, so I could actually get up. Philip was cool. I was sort of stand-offish, letting him be where the break was, and he invited me over. There were only four of us in the water. This was probably 9am. That was probably my best surf day of the summer. I could see the waves, identify their direction, anticipate their speed and their break, and the board was steady enough to hold me when I popped up. I didn't realize that the pop-up has to be one smooth motion, a movement without thinking- just bang, pop up. I had been trying to do a push up...So even though the summer is ending, I'm still discovering new things about surfing.

I'd recommend Laird's book. I did his Anywhere Workout last night (p70-75). It consists of a bunch of bodyweight exercises done in a circuit:
1-Walking Forward With High High Step (recommends 1 min intervals)
2-Walking Lateral Lunge (recommends 1 min intervals)
3-Hindu Squat (40x-slow)
4-Decline Pushup (30x)
5-Core Series- (9 movements)
6-Handstand (30-60 seconds- I did it against a wall)
7-Dips (30x)
8- The Steeps (stairwalking in lunges of 4 steps. I did this 5 times)

Great workout and can be done at home in front of a dvd... maybe Riding Giants. Have a great Labor Day weekend, folks!

Episode 19- Laird Hamilton and the Search for Surf

Gabe and Joe return to discuss Gabe's Mexico surf adventure, Joe's Multi-year app, and Laird Hamilton's recommendations for keeping your workouts fresh.

Here's the link:
http://www.mensjournal.com/expert-advice/how-to-blow-up-your-workout-20121212

Episode 18- Live from the 'Bu

Joe and Gabe hit the open road, out to the distant land of Malibu. Joe discusses the MultiYear app and his Strength workout, Gabe talks about his surf road odyssey to Oregon. Then it's on to a Chronic Cardio discussion, Paleo Questions about rice and potatoes, before a final segment on Favorite Resources- books, websites, and podcasts. Music from Gabe's new EP- low-fi love songs.

Surfing the Oregon Coast

I had the opportunity to drive my friend, Alan's Prius to Portland, OR last week. He was moving up there with his family and wanted to save money on transporting it- so for the price of gas and a flight home, I volunteered to drive it, and check out the coast of northern California and Oregon. I had seen and been inspired by the article, "50 Greatest Places to Go This Summer" in the July '13 issue of Men's Journal. One of the spots featured is the Oregon coast and a remote beach called Agate Beach (pronounced Egget by locals). Theres' a grainy, blown out picture of a lone surfer in a lush cove that got to me... It's rare that you get the chance to actually try to find one of these places. Most of the time, you read the magazine in a dentist's office and that's it, head back to work. But to actually journey to one of these remote places and make it happen- be that lone surfer in that grainy photo- that's what I wanted to do.



After staying two nights in San Luis Obispo, and driving the amazing coastline of Big Sur, I stayed in San Francisco. Monday morning, 6am, my buddy in SF, Jared, and I tried to surf the cold and rough waters of Ocean Beach. He lent me his 6'0 board and a wetsuit with holes that looked like a shark had taken a bite out of it. We tied my leash on with the lace from my Converse. Despite being relatively unsuccessful in the big and unpredictable surf, there's a certain joy in just getting out there and braving the sea that early and on a Monday- and in fairly cold San Fran waters. You get out and suddenly the cold isn't that bad; you take your wetsuit down and it's like you're invincible. Jared put it best- "Well, it can only get better from here".

That morning I set out for the Redwoods and drove 3 hours to Willits, a small, Western town with a decent steak burrito. Another friend had recommended the town, but it seemed like one of those places you need to know someone to really find where to go. I continued on, driving through the redwood towns of Benbow, Garberville, and the unbelievable Avenue of the Giants. Those trees have a special kind of magic, and the solitude you feel driving there is real- and puts you in touch with something deep (some of those trees are thousands of years old)...though the mood's easily lightened by the kitsch of some of the roadside attractions. I was still beat from surfing and lack of sleep- but had gained a second and then a third wind. As the sun started to hang low, I happened across Patrick's Point in Trinidad, CA. Craggy cliffs made me remember visiting Ireland way back in 2000 and the broken rocks in the water have their own, unique poetry. Something about the rhythm of the waves crashing... There was no place to stay, so I went on to Redwoods Nat'l Park, waiting for random elk to cross the road, before ultimately, staying in Klamath, CA- ten hours north of SF.

The next day, feeling somewhat spent, I went to Gold Beach, also mentioned in the MJ article- and investigated surfing there. The surf was small, infrequent, and while the beaches were beautiful- with more rock formations that looked like battered pirate ships, and a cool mist rising off the clear, gray water, the sets were choppy and small. Surf shops were few. I found one place that rented stand up paddleboards, but didn't feel like going out by myself. I hit another surf shop in Brookings, 30 minutes south of Gold Beach, but, byt the time I got there, it was closed.





I stupidly got a speeding ticket in Gold Beach going 40mph in a 30 mph zone ($200) and felt almost immediately like getting to Portland and getting the eff out of Alan's Prius. At that point it had been about five days on the road, several with poor sleep, and more, with blunted attempts at surfing. Nevertheless, Agate called to me. I met a woman in Brookings by the closed surf shop who told me that Agate was a kind of lucite stone common to Pacific beaches and revered by Native Americans back in the day. That would explain why my Maps function came up with multiple Agate beaches- in CA, near Bolinas, Oregon, and even in Washington state.

Portland was a short six hour, Beastie Boys-filled car ride from Gold Beach and it was nice to be back in civilization. Alan and his family were a lot of fun to spend time with and he and I caught up over whiskeys ($6 Bullit!) at RonToms, Ace Hotel, and I had hit Doug Fir by the Jupiter Hotel (cool spot). Alan let me borrow the car for one more attempt at Agate beach. "Send me an email if you're doing it.." he said in his kitchen at 2am, as we pounded waters. "I'm out- but you can take the car. I need it by noon though." At 5am, I sent him a note- subject heading, "Doing it". Through a Nat'l Forrest and the Zimmerman trial reports, I arrived in Tillamook two hours later, at 7am to find, big surprise, there was no surf shop. My Maps function on my phone was freaking out and was stuck. The Oregon coast and AT&T are apparently not friends. I asked some dude at a gas station, and he'd never heard of Agate. So I just followed my Maps functionto the supposed destination- near the seaside hamlet of Oceanside, up a mountain, through a glen, near private property, and up to a majorly beautiful lookout. There was no one in sight- and I could see that, though Agate was close, it wasn't going to be worth it to pursue any further. The beach from the picture was somewhere close by, I knew, but I also had no surfboard, was trespassing, and had no map. Lame. I had come all that way for a pretty view. I couldn't accept it. Even though, Alan needed his car back by noon, I decided to head to Seaside, a small, surf town an hour north of there. I thought that at least I'd get an hour of surfing in before I had to head back. I had come something like 1500 miles, I thought. This needs to happen.



As 9am rolled around, and hearing the same NPR report on the Zimmerman trial again, I approached Seaside. A surfboard by the side of the road with the word, Shuler, on it, caught my eye, and I pulled over to check it out. As I walked over to the beat up, wooden house/shop, a shirtless, older man, appeared in the upper window. "Can I help you?" he asked. I felt like I was in some foreign movie- or at least a foreign land. He was a local shaper obviously. "Do you rent boards?" I asked. He chuckled, I think, excited to see an inspired traveler. "Up the street, behind the Chevron, they do. Tell 'em Shuler sent you." I was pumped. Success was imminent. A few miles up the road, was Seaview Surf Shop and a couple cute surf girls to rent me a Shuler board, with cool, custom Joan Miro-type artwork, and a wetsuit and booties. It all fit into the Prius easily and I had a tarp, which was cool. The tide was supposed to come in two hours later at 11am. I called Alan and was able to keep the car the whole day- which rocked.

After buying a lunch, I headed to West Oswald Nat'l Park and Short Sands- a welcoming, and popular surf cove. It was cold and gray out, a Friday morning and on the beautiful little hike to the beach, through mossy, Douglas Fir trees with gnarled and ancient trunks, I met some other travelers and talked about surf music, the Beach Boys, Dick Dale, and the Ventures. The cove was gorgeous- and jaw dropping.. It opened out before me, with cliffs on either side, dark rock formations, and a steady, even break that went right, center, and left. There were only about fifty surfers over a large expanse. Perfect. I didn't expect the water to be so cold- though I should've gotten the hint, as the surf ladies had rented me a 5.0 wetsuit, booties, gloves, and headguard. I didn't wear the headguard at first, thinking it looked lame- but after an hour of brain freeze, I decided to give it a try.



Surfing Oregon was awesome- and the guys in the water were all cool and welcoming and curious about my Shuler, custom board- assuming I was a local. I caught some great waves- though small, and was able to turn on the board, which was cool. After two 90 minute sessions, I had my fill- and knew I had a two hour ride back to Portland. Feeling relaxed and for lack of a better word- stoked- I drove back and headed to Powell's Books- a legendary used and new bookstore. The fitness section was massive, and they had some cool books on surfing too. In retrospect, it was such a great expereience to be able to wander up the coast by myself, being inspired by the changing landscape, craggy rock cliffs, and ancient trees. It was a welcome change from the routine of my last video project and training for the fitness test. Most of the time, people don't actually follow their whims and pick a point on a map to go to, or look at an article and decide to do something. But they can- you can...Follow your dreams, oh ye gentle reader- and make it happen. People are much cooler on the road than you expect, and though it can get sorta lonely, it's cool to do your own thing and see some new sights. It's a big world out there- and plenty of amazing, surf beaches. Big thanks to Alan, his wife, and everyone else who helped make the trip a success.

This song, btw, was on repeat throughout the trip:
http://www.youtube.com/watch?v=GABE5NIBrRk

Episode 17: Fit-Fax 2

Gabe and Joe reconvene to take the 90 day Body Composition Analysis from Fit-Fax in South Pasadena.

Segment 1- 90 day results are in
Segment 2- On alcohol, fruit juice, and vegans
Segment 3- Gluten-free beer, cheat days, and challenges of staying Paleo

Check it out- and get fit this summer! Music performed by Gabe Rosenn,from Low-Fi Love Songs (www.gaberosenn.com).

Laird Hamilton and a Trip to Scotland (sorta)

I first came across Laird Hamilton in Riding Giants, the 2004 documentary about big surf riding, Stacy Peralta's follow-up to Dogtown and Z-Boyz. For some reason, I don't think it registered how amazing this guy is...I've gotten back into surfing since May, trying to go 2x per week out to Malibu, and have since re-discovered Laird.



It turns out he's the man. I heard about him a few years ago in a MJ article about music producer and Malibu guy, Rick Rubin. Laird's his buddy and possibly trainer- and the article specified how Rubin worked out with Laird with large stones in a very primal way. Rubin is also huge into meditation and most likely he, Laird, and Mark Sisson, another Malibu legend (author of Primal Blueprint, Mark's Daily Apple) have crossed paths.

Check out this clip of Laird from Riding Giants (unbelievable)-
http://www.youtube.com/watch?v=NcaZarxilJQ

Anyway, last Friday I went out in somewhat big surf (3-6' plus some change). I'd never seen north Malibu look so much like Scotland; fog setting in; grey and overcast...It was really beautiful and the surf was placid and then coming in big. My friend and I jumped in and went for it. She was much more cautious than I was (and a surf instructor). I charged the waves like an extra from a deleted Braveheart battle scene. Needless to say, I got my a** handed to me, and my board (which I'd lent her) got sliced by my fin (luckily no injuries at all). I also drank about 5 gallons of ocean water, so a good lesson to take it easy (a la fools rush in). The next morning I discovered an older Men's Journal issue with Laird's column on Mind and Body in there. It was all about risk-taking and using caution, and could not have been any more appropriate. He said, "When we first started riding Jaws, Maui's monster break called Peahi by the locals, all the best surfers, the guys who had the skill and experience to handle it, were the most conservative. In fact, the more skilled the surfer, the more cautious he was. It was all these less skilled yee-haw guys who would go out and throw themselves into these situations that they really didn't understand. It was a certain kind of ignorance – they didn't have the experience to know exactly what they were getting into. Watching these guys can make it feel like the angels are busy protecting all the fools. That's why if you know what you're doing, you have to be really smart.When I'm going into a situation I don't understand or have experience with, I find somebody who knows what he's doing, and I hang next to him. I watch, I listen, I study, and I take advantage of his time, because even though I might not have the luxury of having his experience, if I'm smart, I can benefit from him and use him as an adviser."

Read more: http://www.mensjournal.com/magazine/how-to-handle-danger-without-fear-20130417#ixzz2Vw9ssWCZ

I couldn't believe how sage his words were- and I realized, man, maybe I really wrote Laird off too quickly (and also my friend's caution). Was it the photos of him hanging upside down from a tree? (Possibly..) So I went through all my back issues looking for his column. It's usually a page long, but really interesting. Sort of alternate fitness ideas...like try doing your exercises on one leg (which made me think of Alwyn Cosgrove's New Rules series) and stuff like isometric holds (doing one rep but holding forever- ex. squat)- which made me think of Art DeVany's exercise program in New Evolution Diet. Laird's pretty cool. He's got his own individual take on things, but it seems to be right in line with all the guys I really respect.

Here's a link to his morning ritual, as described in MJ. I tried it today, before doing a Rose Bowl run. Awesome.

http://www.mensjournal.com/magazine/laird-hamiltons-morning-ritual-20130326

What's the lesson? Keep reading, learning, growing/ take a CPR class..

Gary Taubes, Men's Journal, and the Summer Arrives

So- the summer is here...more time and good weather for surfing and the beach. I swear every men's magazine has a beach body for summer workout. My favorite was in the new Men's Journal. It's sort of a do it yourself guide to toning up in 3 weeks. Some of it's advice includes ditching carbs, beer, sugar, and getting enough sleep.



Further, I was telling a vegan friend about Gary Taubes, author of Why We Get Fat. His book convinced me to try Paleo for 30 days with the Robb Wolf Quickstart sheet. Since then, almost two years ago, I still take cheats now and then, and have some dairy, but overall, feel pretty good, have super low cholesterol, and have lost 20-30lbs, going from a Large to Medium and 34 to almost 30 in waist sizes. For me, June will be about revisiting one of Owen McKibbin's workouts, reducing alcohol, and getting back into the gym. I think Joe is planning to revisit an Alwyn Cosgrove workout. Here's a summary of Taubes' views from a fat loss roundup in a recent Men's Journal.

http://www.mensjournal.com/health-fitness/health/what-makes-us-fat-its-the-sugar-stupid-20130529#ixzz2VBBuaD82

EXPERT ADVICE
What Makes Us Fat?

It's sugar, stupid.

Gary Taubes
Science journalist, author, and theory maverick

Background
Gary Taubes believed something was missing from the "calories in-calories out" theory in the 1990s, when the former Harvard defensive lineman was watching his diet, working out an hour a day, and still gaining weight. That's when he figured he'd try "this crazy Atkins thing," which melted the weight off and set him on a mission to figure out why. The yield to date: two rigorously argued books, 'Good Calories, Bad Calories' and 'Why We Get Fat,' which challenged the scientific orthodoxy of the obesity epidemic and caused many leading researchers to reconsider the evidence.

Theory
In Taubes' view, the rise in obesity comes from our dietary overload of carbs once the public-health establishment declared fat evil and grains good. It comes down to Adiposity 101: Eating too much sugar stimulates the hormone insulin, while fat and protein do not. Increased insulin triggers hunger and causes calories not immediately burned to be stored as fat. This theory was vindicated by a recent study that found that low-carb, low-sugar diets increase metabolism and weight loss more than low-fat diets with the same number of calories.

Solution
The journalist has joined forces with Dr. Peter Attia to launch the Nutrition Science Initiative nonprofit, which will do the research that Taubes hopes will prove the obesity epidemic comes down to a sugar-insulin cycle. "My dream is that you go to the doctor and he says, 'You're 10, 20 pounds overweight and getting fatter. Boom – don't eat these foods.'"

And here's an interview with Gary Taubes:

Journal blog- Two week mini-countdown

Finished a Big 55 workout today (see last entry)...sort of. That is one tough workout. Doing 10 (overhand grip) pull-ups, a bunch of other stuff, then 9 pull-ups, a bunch of other stuff, 8 pull-ups, down to one is near impossible for me right now. When I was on 9, I did 8...On 8, I did 5...And by 5, I did 3....Pull-ups are difficult for anyone, but especially followed by the other stuff- which I modified to dips, (diamond close-grip) push-ups, squat (with plate), and knees to elbows (later, roman chair)...I took 3 min rests after each circuit but tried to remember some of Statham and De Vany's words of wisdom regarding making your work-out an event and really trying to work out with intensity...Tough though, also when you have other people around, who are like- what is wrong with this guy/ why is he working out so hard? One guy asked me if I was doing a CrossFit workout...Not exactly. Then he asked whether it was for muscle-building or fat burning- and I said, basically both...

Pull-ups are an amazing exercise for leaning out and building muscle- but they are taxing...As far as cutting calories, I'm off to a bad start this week, having had a coffee milkshake (basically ice cream) after working out and an 8oz steak, and spinach paneer for dinner tonight...But here's the thing, all ye faithful readers, if I can just cut out alcohol for two weeks, none of that matters. Apparently calories do matter if you're trying to lose body fat, but more it's sugars and carbohydrates that make us fat (both are present in most alcohol, as is the pot'l for a late night Taco truck visit) I've been rereading Gary Taubes' Why We Get Fat...such a great book. Probably time to come up with another external motivator besides this blog to rationalize all this effort...Short action film spoof maybe? Comments welcome.

That's all for now. Let's do this...Jump in with me.

Gabe

Statham's Big 5-55 workout (courtesy Dan Johns)

Looks like we won't be able to record Episode 17 this week...so here's what I have been working on, Monday and Friday...



This is a very difficult routine called the Big 5- 55 routine, designed by strength coach, Dan Johns, for Jason Statham (reprinted from UK Men's Health). It incorporates a circuit of 5 exercises 10x- decreasing reps by one each round. Those exercises are:

1- Front Squat

2- Pull-up

3- Decline Push-up

4- Power Clean

5- Knees to Elbows (hanging)

Rest as little as possible...I've been doing 90-120 seconds between circuits but haven't completed more than five. It's a tough workout and tougher still if at a commercial gym. Statham has trained at a gym by LAX airport with trainer, Logan Hood. Big 5-55 is just one day from his typical 6 day routine (at least while preparing for a role). Here's his full 7 day schedule from Australian MH

http://au.lifestyle.yahoo.com/mens-health/fitness/workouts/article/-/5926430/jason-statham-s-full-7-day-wo1000rkout/

Maybe this is helpful to someone. Do this M and F, stretch on W or light lifting, and sprint on Thursday. Do something active like surf, basketball, or cycling on the weekend- and cut beer, sugar, bread, flour, and you'll be ready for summer.

Here's a few quotes:

“Every single day has a different combination of exercises. It always changes, and that’s what keeps things interesting.”

“Writing everything down makes it impossible for you to muck it up."

"I’m interested in practical strength that’s going to help me run, jump, twist, punch.”

“I’m a firm believer in attitude. Some people just don’t have that desire, and they need a good kick up the arse. Look, you’ve come to train… let’s fucking train! Your body is like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer: Bang! Get serious. Do 40 hard minutes, not an hour and half of nonsense. It’s so much more rewarding.”

“I’ll jump rope, then do squat thrusts, burpees, [squat thrusts in which you thrust your legs out, back to your chest, then leap in the air], star jumps, push-ups, tuck jumps [jump up, lift your knees to your chest, and straighten to land], and step-ups...If I’m doing a push-up, I go down slowly and then Bang! push back up as explosively as I can.”


GPR

Episode 16: Glendale Blvd

Minisode- Gabe and Joe do a quick check- in before running sprints at Silverlake Reservoir. Music by GPR w/Marcos Mora. 5/9/13

Art De Vany and the New Evolution Diet

This week I've been rereading Art De Vany's "The New Evolution Diet. DeVany is considered the grandfather of the Paleo movement. He recounts in his book how he stumbled upon the diet in the 70's while dealing with his diabetic son and wife. Being an economist and statistician, he carefully noted which foods caused their insulin levels to rise. Pastas, sugars, sodas, etc were all culprits. It wasn't long before he found himself shopping the aisles of the grocery store for items like veggies and various proteins. A new (yet old) diet was discovered.In addition, DeVany emphasized posture, sleep, natural foods, and exercising outdoors, as a pathway towards health.



To sum up his book, De Vany emphasizes these basic points in his conclusion (paraphrased here):

1- Eat fresh veggies, fruits, nuts, meat, and fish. Avoid grains, legumes, potatoes, carbs, and sugar. Limit alcohol.

2- Skip one dinner each week.

3- Exercise with intensity. Lift weights, run sprints, play a sport. 2-3 gym visits for 30 minutes should be enough.

4- The goal is to east and exercise as humans did c. 40,0000 years ago. But don't overdo it.

5- Give up a regimented approach to diet and exercise. Relax and let it happen.

Critics have taken issue with DeVany's science, saying he contradicts himself, or that some of his points are fuzzy. As a reader, I found his tone colloquial, friendly, and direct. It's as if you're sitting down to a meal with him and he's explaining what's worked for him. The guy is clearly in amazing shape, and especially for a 73 year old. I'd highly recommend it and enjoyed his views on vegetarianism, the worst foods you can eat (french fries), and his back to basics take on exercise.

Here's a link to his book on Amazon:
http://www.amazon.com/New-Evolution-Diet-Paleolithic-Ancestors/dp/1605291838/ref=tmm_hrd_title_0?ie=UTF8&qid=1291770304&sr=1-1

Here's a video on DeVany:
http://www.youtube.com/watch?v=MsLyp8XloCE&feature=player_embedded

Episode 15: Becoming a Supple Leopard

Want to become a supple leopard, ready to pounce with boundless energy, enthusiam, and ferocity? So do we. Check it out as Gabe and Joe reveal their new ultra-secret 4 week road map to Shred City. Hop on board folks- cuz this train's leaving. With music by Option 3...



http://gettingfitwithgabeandjoe.podomatic.com/entry/2013-05-05T20_09_15-07_00

Episode 14- Mama Say Knock You Out!

Tune in as Gabe and Joe discuss their sprint workout, delve into the Platinum workout of LL Cool J, demystify his chili recipe, share Jason Ferrugia's sprint warm-up routine and discuss some deeply personal matters, namely what they ate the previous day- IN DETAIL! Check it out- with a special track not by Joe Bagg but someone who's name rhymes with Splerbie Blanhock.



http://gettingfitwithgabeandjoe.podomatic.com/entry/2013-04-20T00_42_14-07_00

Check out LL Cool J's "I'm Bad" here:

On Beer

Why is beer so hard to leave behind?

For me, it's been the hardest to cut out of all the foods I've cut out which include:
milk, cheese (even string cheese), bread, cereal, pasta, soda, candy, chips, potatoes, and more.

On the science side, people talk of it being liquid sugar; hence beer bellies. Many trainers advise not to drink your calories. As a Paleo practitioner, it clearly crosses the line, as it's made entirely from wheat.

I think besides the fun of trying different varieties (stouts vs. porters vs. lagers), and the design aspect (I'm a sucker for cool marketing and logos), I've noticed an undeniable social pressure to drink beer. Oftentimes it'll come from friends or acquaintances, or most often, from a girl at a bar. I've played a show and go to the bartender to sign out and a girl (or guy) will offer to get a beer together...It's an innocent enough suggestion, and a lot of times, it's a gesture more than anything. I've had bartenders pour a beer, and say, "It's on me brotha"....Tough to turn that down. "Sorry man. I'm actually off beer"...I sometimes say that, but more often I'll have the one, or a few sips and leave it somewhere else in the bar. I once hung out with a real fitness trainer, a guy who makes workout videos for a living, and I was so impressed that we were at a bar, and he only drank water. I don't have that kind of will-power. Maybe it takes having your body be your top priority...

Regardless, I think there's a social pressure from women for guys to drink beer, or not care too much about their bodies. It makes them feel self-conscious maybe, like if you order a salad, and they order a shake with fries. It's actually become a turn-off for me, dating, when a girl is too judgmental about my food choices. Most guys will say, "I'm trying to watch my girl-ish figure" or something self deprecating, and get off the hook, but they shouldn't have to. You see women doing squats in the gym; why should guys have to apologize because they don't drink beer or eat bread? I've met girls casually in bars,and when I mention Paleo, they act like I've said that I eat babies for breakfast.

At least 75% of achieving your fitness goals is diet-related. In the new Men's Fitness, there's an interview with Schwarzenegger where he talks about his diet during training for various roles. To bulk up, he ate more, lifted heavy (lower reps, heavy weights), and ate more protein, carbs after lifting. To lean out, he emphasized more cardio (prob sprints). Beer's a drag ultimately. It makes you feel sluggish the next day, and literally undoes any training you've done. But it's tough- particularly if you're single and find yourself playing music in bars or watching sports or whatever. Drinking wine is grounds for ridicule in this country, and some places only serve beer and wine. Whiskey has been a go to- but at $10 a drink, and with higher alcohol content, it's not a great long-term solution.

It's hard to face it, but if you (or I) really want to reach your goals, alcohol has to go...

Episode 13- Hangin' W/Gabe and Joe

It's a pre-Passover hang with Gabe and Joe...first at the gym, doing some Feruggia style workouts and observing some unorthodox lifting technique; then over at Sprouts shopping for groceries, before reviewing Paleo For Lifters, the new e-book by the folks at 70's Big.com. Music by Los Devastrados.

Episode 12- Springing Forward..

"Live" from South Pasadena, G & J rap about their new fitness measurements, courtesy of Sarah Dephouse of Fit-Fax (www.Fit-Fax.com) and about the continued controversy surrounding Robb Wolf's carb developments. Featuring the new single, If The River Was Whiskey, by the GRB...Tune in!!!!






http://gettingfitwithgabeandjoe.podomatic.com/entry/2013-03-18T01_06_15-07_00

For more on Fit-Fax- www.fit-fax.com

Episode 11- The Skinny on Fat Loss

Live from Echo Park, Gabe and Joe delve into the world of the Fat Loss gurus, evaluating some various theories, the intersection of sleep and stress, and chart their next steps.. Featuring Third Stone From the Sun, by the GRB, from Molly Malone's, 2/28.



Great article on Paleo:
http://www.mensjournal.com/magazine/the-paleo-diet-and-the-case-for-primal-living-20130226

http://gettingfitwithgabeandjoe.podomatic.com/entry/2013-03-06T13_11_38-08_00

Ten Ideas for Achieving Optimum Health

“Knowing is not enough, we must apply. Willing is not enough, we must do.”
― Bruce Lee

1- Be in it to win it
Get obsessed and stay obsessed. Exercise and diet is a habit. Get into your health for the long haul.

2- Drink a lot of water
Water is important for muscles to operate properly. Also it's good for your skin, hair, and various systems in your body.

3- Eat clean
What you put in your body affects its performance. Shop the periphery of the supermarket or go to a Farmer's Market.

4- Alcohol will derail you
Alcohol is fun to drink, but it's calories, it's dehydrating, it messes with your sleep, and most times, you'll end up eating late night after a night drinking.

5- Sleep is important
Sleep is integral to proper functioning. Rest is the hidden component of wellness.

6- Stress affects sleep, food cravings, and mood
Yup, we knew this...but good to reiterate. Screw stress.

7- Community is important
Find people who want to understand you and not derail you.

8- Positive attitude is important
Have a positive attitude and a competitive one. Accept that changes take time and old habits are hard to shake.

9- Financial health is important (see #6)
Buying grass fed meat, eating naturally, having a gym membership, a car to get to the gym...all of it costs money. If you're spending more than you have coming in, things can get stressful pretty quick. Also debt sucks.

10- Posture matters
Look taller. Feel stronger. Big changes start with little actions.

Episode 10- Save Ferris; Nah, Save Yourself First

How can we stay young forever? It's a fact that most Americans that adopt a diet/exercise program after Jan 1st abandon it by March 15th...Most have the modest goals of staying slim like they were in high school and college. In honor of these decent folks, average joes, Gabe and Joe have dedicated their entry into double digit podcasts to answering the one question folks desperately want answered- namely Why DO we get fat, and what can we do about it? Or more succinctly- how can I look like Sloane Peterson? (or date someone that does)




For full text of the article, Why the Campaign to Stop America's Obesity Crisis Keeps Failing, by Gary Taubes-
http://www.thedailybeast.com//content/newsweek/2012/05/06/why-the-campaign-to-stop-america-s-obesity-crisis-keeps-failing.html

"So what should we eat? The latest clinical trials suggest that all of us would benefit from fewer (if any) sugars and fewer refined grains (bread, pasta) and starchy vegetables (potatoes). This was the conventional wisdom through the mid-1960s, and then we turned the grains and starches into heart-healthy diet foods and the USDA enshrined them in the base of its famous Food Guide Pyramid as the staples of our diet. That this shift coincides with the obesity epidemic is probably not a coincidence. As for those of us who are overweight, experimental trials, the gold standard of medical evidence, suggest that diets that are severely restricted in fattening carbohydrates and rich in animal products—meat, eggs, cheese—and green leafy vegetables are arguably the best approach, if not the healthiest diet to eat. Not only does weight go down when people eat like this, but heart disease and diabetes risk factors are reduced. Ethical arguments against meat-eating are always valid; health arguments against it can no longer be defended."

Episode 9- Low Carbs, Slow Carbs, and No Carbs

G and J are joined by co-host, Boots Gutierrez, in their quest to understand what the hell to eat to get and stay lean. Robb Wolf's new carb realizations and Tim Ferris' Slow Carb Method (as well as Sexy Time Steak) are discussed. Tune in- a special, pre- Valentine's day shake up. Music by Joe Bagg Trio- the New Eb...


This girl has no problems with rice...

Paleo Quickstart Guide and Slow Carb Cheat Sheet

I had an interesting experience last month while visiting Miami over New Year's. My cousin asked me what "the secret" was to staying trim. I paraphrased the last chapter of Why We Get Fat, by Gary Taubes. I told him the answer was to cut out sugar, flour, and starches- especially, beer, bread, soda, and anything with high fructose corn syrup. Essentially Taubes recommends a Paleo diet, high in protein, low in carbs, which supposedly prevents modern diseases like Type 2 Diabetes, high blood pressure, and obesity. However, though not Paleo, I found myself recommending Tim Ferris' 4 Hour Body and his Slow Carb method. Ferris allows for legumes like beans and peanuts as well as a massive weekly cheat day to allegedly reset metabolism, and he's a fun, accessible writer. I forwarded my cousin Ferris' Slow Carb cheat sheet from 4 Hour Chef, and Robb Wolf's Paleo Qickstart pdf from www.robbwolf.com. Both were helpful to me, though I initially just went cold turkey, and jumped in with a 30 Day Paleo Challenge. If you're interested, I recommend googling Robb Wolf (Paleo Solution), Art DeVany (New Evolution Diet), Mark Sisson (Primal Blueprint), Gary Taubes (Why We Get Fat), and Tim Ferris (4 Hour Body, etc). All have their unique take on things. Here's those summaries reprinted, for anyone who's interested: