Stumpblog

Stumptuous on Facebook!

May 6th, 2013 by Mistress Krista | Comments Off

Looking for the latest Stumptuous.com tidbits and updates? Come on down to the Facebook thinger.

Stumptuous.com on Facebook

My personal page on Facebook

We Are Stumptuous — talk lifting and nutrition with other Stumpamaniacs


“Don’t forget about the boys!”

December 14th, 2012 by Mistress Krista | 5 Comments

I’ve been getting some great emails from dudes lately. It seems that the Gospel of Stumptuous is spreading far and wide, and the manpeople are also finding it useful.

Click to read more…


Shaky Man triumphant

December 13th, 2012 by Mistress Krista | 1 Comment

Update from Shaky Man, who alerts me to a newsletter out of Hahvuhd:

Vigorous exercise may prevent Parkinson’s disease and help treat it

No shit, right? Shaky Man’s been saying that for years! Way to be a pioneer, SM!


Please stand back; I am about to dispense AWESOME

December 7th, 2012 by Mistress Krista | 3 Comments

Please stand back; I am about to dispense AWESOME

It’s the most wonderful time of the year! Christmas?! Eff that! It’s time to hand out ridiculous amounts of money to our Lean Eating winners for the Jan 2012 cohort.

I’m particularly stoked about this one because the female winner was 56-year old Laurie — a woman with apparently everything against her: age, thyroid, a family tragedy, injuries, and life in general. And yet she persevered. This is truly what Lean Eating is all about: finding and nurturing the strength inside ourselves so that we can change. Bravo to all!


Should women fast?

November 27th, 2012 by Mistress Krista | 11 Comments

When fitness-minded people, especially women, start doing anything, it’s not long before our minds wander into I wonder if this’ll help me lose fat? Not-eating suddenly seemed like the perfect way to cut weight for grappling. It seemed pretty darn easy! Just not-eat periodically, and you’ll be riptshizzled! I started off strong and felt pretty good. My body had other plans. And so did many other women’s bodies. Which brings me to this article.


Rant 65 October 2012: Pray for Mojo

October 14th, 2012 by Mistress Krista | 42 Comments

Rant 65 October 2012: Pray for Mojo

The late 30s and 40s are a time of great power for women. Declining hormones tear veils away from our eyes. It is the beginning of when we learn to get over the crap we’ve been spoon-fed, to feel some rumbling righteous anger, and start loving ourselves.


STRONG! An interview with weightlifter Cheryl Haworth

August 7th, 2012 by Mistress Krista | 6 Comments

STRONG! An interview with weightlifter Cheryl Haworth

Cheryl Haworth is a legend in women’s Olympic weightlifting. A new documentary — appropriately called Strong! — profiles her career. Here, Cheryl sits down and raps with Stumptuous about her experiences.


Paying it Forward

June 18th, 2012 by Mistress Krista | Comments Off

A wonderful post by a Lean Eating finisher who explains his journey, his experiences, and how it changed his life. Now, he wants to do the same for others. Read more >>

You can see why this is such an incredible community to be part of. When people ask me what I do, I say “I change lives”. It sounds pretentious but it’s the real deal.

Just wait, there is more good stuff coming… we are announcing our finalists from the July 2011 cohort soon. When you see their stories, you will totally plotz.


Lean Eating and Love in the Trenches

June 5th, 2012 by Mistress Krista | 6 Comments

Esteemed Stumpfans, you may be wondering what the hell I’ve been doing with myself over the last few months. Well, I’ve been hard at work on a few projects with Precision Nutrition, including a “next level” to our existing coaching certification program, continuing to make Lean Eating as amazing as possible, and generally turning peoples […]


Rant 64 April 2012: The House That Stumptuous Built

March 31st, 2012 by Mistress Krista | 70 Comments

Rant 64 April 2012: The House That Stumptuous Built

Judge me, assholes. Judge the hell out of me. Let me know when you’re done. Because I have other business in this world.


Keep Your Head In the Game: Dealing With the Mind-fuck of Injury & Illness

February 13th, 2012 by Mistress Krista | 1 Comment

Unless it’s a truly horrific, traumatizing event (for instance, being run over by a steam roller driven by all those girls that made fun of you in high school), the worst part of an injury/illness isn’t the physical pain. Sure, physical pain can be epic. It can nag and nag and nag. You can get to a point where you’d truly consider eating a rat poison smoothie if you thought it’d bring pain relief. But usually, once you get past the immediate event and the first few days of acute pain, the worst part of any injury/illness is psychological.


Fast Times at PPAR-y

February 10th, 2012 by Mistress Krista | 7 Comments

Combine the occasional period of not-eating with a healthy diet that aims to reduce inflammation and optimize your body’s natural healing processes, and you might just stave off a cripping disease or two.


Rant 63 February 2012: In Praise of Older Women

February 4th, 2012 by Mistress Krista | 38 Comments

Rant 63 February 2012: In Praise of Older Women

Esteemed Stumpfans, I present you with this unalterable truth: I ain’t gettin’ any younger. And neither are you.


Eat quality protein, get lean?

January 28th, 2012 by Mistress Krista | 18 Comments

An interesting, albeit small, recent study correlates protein quality to waist size. What is interesting here is that the researchers stipulate “quality protein”. What the heck does that mean? Read on…


Precision Nutrition is hiring!

January 14th, 2012 by Mistress Krista | 2 Comments

The awesome company I work for, Precision Nutrition, is hiring! If you are interested in any of these positions please email me and I will be happy to discuss more about what we are seeking.


You look ridiculous and everyone’s staring at you: Cheap tricks for crip fitness

January 13th, 2012 by Saintpikachu | 10 Comments

You look ridiculous and everyone's staring at you: Cheap tricks for crip fitness

One of the best ways to shake self-consciousness is to confront it head-on by doing something that looks bizarre and letting the normals stare. Here are a few of my favorite ridiculous exercises for crips, gimps, and other weirdos.


Resolution Rehab: Screw The Scale—Get Me A Barbell

January 8th, 2012 by Mistress Krista | 1 Comment

Now this is the kind of resolution I like to hear about. Dana McMahan vows to focus on weight in a good way — i.e. how much she can put on the bar.

“To reach my lifting goals I have to believe in myself, which feels the polar opposite of setting a weight loss goal…

The new me, the one that can squat 200 pounds, comes with a bonus that the post-weight-loss-goal skinny me didn’t come with: an unshakable conviction that I can make anything happen. While I surely feel strong and powerful because I can take on 200 pounds and win, my real strength and power lie in knowing that I can overcome fear and accomplish a serious goal. If I can do that, what can’t I do?”

YEAH BUDDY! Read the rest here.


Well Fed: Interview with Melissa Joulwan

December 27th, 2011 by Mistress Krista | Comments Off

Well Fed: Interview with Melissa Joulwan

I interview Melissa Joulwan, former roller derby chick and author of Well Fed: Paleo Recipes for People Who Love to Eat.


It’s finally here! Fuck Calories!

December 17th, 2011 by Mistress Krista | Comments Off

It's finally here! Fuck Calories!

Sick of all the bullshit around eating? Me too. Let’s get real and make eating fun again with my FREE (!!) e-book, Fuck Calories.


Lean Eating 2011 prize winners announced!

December 14th, 2011 by Mistress Krista | 4 Comments

I am so excited I could plotz! The first crop of baby ninjas from the Lean Eating 2011 program that I designed are graduating!

Check out Coaches Jason Bonn and Krista Schaus surprising the winners with their $10,000 cheques, and read what the finalists say about their Lean Eating experiences.


Run Like a Girl: Interview with Mina Samuels

December 12th, 2011 by Mistress Krista | 2 Comments

Run Like a Girl: Interview with Mina Samuels

“This book is about women, sports, and happiness…about the courage it takes to challenge ourselves in how we live our lives.” —Mina Samuels


A Couple Good Reasons (and One Bad One) to Drag Your Crippled Ass to the Gym

December 6th, 2011 by Saintpikachu | 29 Comments

It can be hard to remember because your illness or disability sometimes feels like your body’s defining characteristic, but remember that your body is, in the ways that matter, the same a everybody else’s. It wants to move, to act with purpose and focus and silliness and joy. Your body does not care that it can’t do the same things other bodies can, or that it moves differently, or that other people might think it looks weird – it just wants to do what it can do, whatever that may be. What’s different about you is not nearly so important as what’s the same. Your body, just like everybody else’s body, wants to be used. Use it.


Join me Dec 3 to fight hunger!

November 28th, 2011 by Mistress Krista | 1 Comment

Toronto-area Stumpamaniacs: Come join me, my peeps at Precision Nutrition, the Healthy Food Bank, and Spezzatino magazine to help stamp out hunger! We’re holding a fundraiser and celebration to support The Stop Community Food Agency. It’s a potluck with a twist!

For more information check out: spezzatino.com/potluck2011


Dangerous and stupid, wants money

November 19th, 2011 by Mistress Krista | 2 Comments

Stumptuous reader Martha Stallman, once featured as a Stumptuous Fitness Model, has an inspiring story. Struggling with her weight, diagnosed with MS, she was told she might as well give up and hang out in God’s waiting room for the next several decades.

She flipped fat and fate the bird, and went on to kick some serious ass.

Now she’s running the Warrior Dash to support a local food bank.

Check out her story, and if you’re as inspired by it as I am, send a few shekels to the food bank, support Martha in the general project of being awesome, and help stamp out hunger.

As she writes:

“Over the course of my illness I have: gone deaf, lost the use of my hand, lost the ability to swallow, gone blind, been paralyzed on one side of my body, been paralyzed from the waist down, suffered various obnoxious physical indignities both large and small. I come back every time, slower and clumsier and more pissed off, but back nonetheless… But I’m lucky as hell… A lot of folks aren’t as lucky. MOST folks aren’t as lucky.”

Kick ass, Martha!


Can Felicity Aston conquer Antarctica?

November 15th, 2011 by Mistress Krista | 1 Comment

Can Felicity Aston conquer Antarctica?

Felicity Aston is a 33-year old British explorer. For the last decade she has been planning and leading expeditions to the coldest regions of the planet.

Now, she’s about to embark on a landmark expedition and a world first: a 1700 km (1056 mile), 70-day ski journey. If she makes it, she’ll hold the record for the longest solo journey made by a woman in the Polar Regions; and the first woman in history to cross Antarctica alone.


Is intermittent fasting for me?

October 12th, 2011 by Mistress Krista | 1 Comment

Many folks have already asked me if intermittent fasting is right for them. It’s a great question. Here’s a brief exploration of that from the new IF e-book.

Couple of key points:

START SLOWLY. START SIMPLY. START SMALL. START GRADUALLY.

If you decide you’d like to try IF, there’s no rush. Pick one small thing to try, even if that’s just adjusting regular mealtimes by an hour. Try it. See how it goes.

FOCUS ON WHAT IF APPROACHES HAVE IN COMMON, RATHER THAN GETTING BOGGED DOWN IN THE DETAILS.

Sometimes you eat. Sometimes you don’t. That pretty much sums it up.

Read more…


My FREE New E-Book on IF!

October 12th, 2011 by Mistress Krista | 18 Comments

Stumpamaniacs: Have you ever missed a meal and thought Oh crap, I’m going catabolic!? Or I’m going to rip someone’s face off if I don’t get a cookie soon? Or simply wondered whether your metabolism really “slows down” to an LA-traffic-jam crawl if you skip lunch?

Wonder no more. (Short answer: You’ll be fine. Have a little green tea and a deep breath. You might even get riptshizzled and healthier, if you’re smart about skipping a meal now and again.) Science! Sex hormones! Food disasters and triumphs! Mistress Krista’s uterus! John Berardi’s abs! Blood work! It’s all here! And the best part — it’s FREE!


Synthetic Primal: Stone Age Fitness in the 21st Century

October 11th, 2011 by Mistress Krista | Comments Off

Unless you’ve been living in a cave recently — or perhaps because you’ve been living in a cave recently — you’ve probably heard of the concept of “Paleo” or “primal” fitness.

First impression: Hey, that sounds pretty cool. Hardcore. Screw the Globo gym! It’s time to eat meat and bash things with rocks! Yeah!

Second impression: Um… how do I actually do this primal fitness thing? That’s where Mistress K comes in. Check it out on BreakingMuscle.com!


What’s the problem with wheat?

August 31st, 2011 by Mistress Krista | 11 Comments

This is one of the best Robb Wolf podcasts I’ve ever heard. It’s an incredibly in-depth conversation with the author of Wheat Belly.

If you listen to no other Robb Wolf podcast (well, maybe the interview with me is cool too), listen to this one.


Bootcamp at Bang Fitness

August 21st, 2011 by Mistress Krista | 1 Comment

Bootcamp at Bang Fitness

My boy Geoff Girvitz of Bang Fitness is running a fall bootcamp for any of you maggots who can’t wait to drop and give ‘em 50.
But don’t worry… it ain’t your momma’s bootcamp. (Although it can be, if she wants to join you.) So what’s the deal?


Ancestral Health Symposium roundup

August 13th, 2011 by Mistress Krista | 30 Comments

I had the privilege of attending the Ancestral Health Symposium, held in early August, at UCLA. Here’s my rundown.

Did you go to AHS11? What did you think?
Are you a primal health nut or simply ancestral-curious? Tell me your thoughts.
Hit “Reply” and share!


Speaking of endurance activities…

August 12th, 2011 by Mistress Krista | Comments Off

…and the inspiration they provide, here’s a fun story sent to me by Shaky Man:

Climbers with MS and Parkinson’s Conquer Kilimanjaro

A team of climbers with MS and Parkinson’s disease set out to climb Kilimanjaro to prove that a diagnosis with a neurodegenerative disease doesn’t have to mean the end of your active life or your dreams.

As participant Lori Schneider says:

“When I was first diagnosed with MS I ran away from my life in fear. I left a 22 year marriage, a 20 year teaching career, sold my house, left my community, and tried to run from my MS diagnosis. That changed when I reached the top of the world, becoming the first person with MS to reach the summit of Mount Everest. The idea behind the Kilimanjaro Leap of Faith Adventure was for me to share the lessons I have learned about believing in yourself and following your dreams. I think it’s worked!”

Fancy a little hill climb? Here’s where you can get involved.


Nearly done new FREE! e-book

August 10th, 2011 by Mistress Krista | 10 Comments

In a little while, I’ll be releasing a free (as in beer) e-book!

The title: Fuck Calories.

Oh yeah. That’s right. That just got said.

Stay tuned.


61-year-old swimmer (almost) swims to Florida

August 10th, 2011 by Mistress Krista | 7 Comments

She didn’t make it, but damn it was a great attempt! 61-year-old swimmer Diana Nyad (an apropos last name) ended her marathon swim 29 hours into her trip from Cuba to Florida.

She had originally planned to swim the 166 km in about 60 hours. Either way, that’s badass — she also opted to swim without a shark cage. Had the latest attempt been successful, Ms. Nyad would have broken her own 1979 record of 165 kilometres for a cageless, open-sea swim from the Bahamas to Florida.

Go old broads!!

Video |  Full story |  Photos

In other swim news, though, a 40-year old woman died during a triathlon in NYC.

This bears repeating: prolonged endurance exercise will NOT make you healthier. It’s about pushing the limits of human capacity… which (while cool) is NOT the same thing.

If you get off on extreme athletic performance, great. Swim to Florida or Antarctica, or run the Sahara, and I will high-five you all the way.

However, if you are triathloning or running or cycling or death-march-spinning or otherwise beating yourself into the ground because you think it’ll make you leaner and healthier, you’re swimming up the wrong tree.


The Compost Pile: Notes from my farmer

August 8th, 2011 by Mistress Krista | 10 Comments

I get my meat from a small organic family farm. Every year I buy a meat “share”, and then get a monthly delivery, along with 4 dozen pastured (ponded?) duck and chicken eggs.

Not only is it delicious, I also develop a relationship with my farmers. I follow their adventures, what the kids are up to, etc. I know where my meat and eggs come from, and whose hands harvested them (or which teenager chased the wayward calves back into pasture this week). Plus, I know that my money goes directly back to them. Everyone wins. (And their roasts… oy. Transcendent.)

From time to time, Mr. Farmer sends round a newsletter (“The Compost Pile”) with some tidbits and insider knowledge. It’s often provocative and shocking in the sense that he pulls the curtain back from the nefarious goings-on within industrial agriculture.

Here’s a recent newsletter — tell me this doesn’t make you want to start raising your own goats.


Tweeting from AHS

August 6th, 2011 by Mistress Krista | Comments Off

Peeps: I’m at the Ancestral Health Symposium! Follow the factoids and experience on Twitter — @stumptuous.


Ladies Who Lift

July 14th, 2011 by Mistress Krista | 19 Comments

Ladies Who Lift

A beginner’s weight training course in the UK, taught by women, for women aims to change stereotypes around weight training. In order to get started and build confidence, an all-female environment is an excellent solution for many women. Here, creator Sally Moss of Gubernatrix describes the project.


Spezzatino Vol 14: Citrus now available!

July 13th, 2011 by Mistress Krista | 1 Comment

Spezzatino Vol 14: Citrus now available!

Just in time for summer’s hot, hazy days — how to set up your own lemonade stand, power a clock, and bleach your hair! It’s all here. All in one volume. From Spezzatino: The food magazine that really does feed people.

What’s in Volume 14

Contributions from some Stumpamaniacs! As always, if you love writing about and/or making pictures of food, please contact me and see how you can volunteer.


Feminist Figure Girl

July 4th, 2011 by Mistress Krista | 6 Comments

Ahhh I love when feminists fuck around with expectations.

43-year old University of Alberta art history professor Lianne McTavish, who was once a self-described “dowdy ass-kicking feminist,” has devoted her research and activism to reproductive rights and teaching students about body image in the Renaissance period. Oh yeah, and competing in a figure competition — just because it was there.

Check out her well-written and engaging blog here. It’s full of great lines, such as her contemplation of her future physique career: “Would I become a figure addict, repeatedly drawn to the allure of sparkly tits, slippery muscles, and a purse full of cold, cooked egg whites?”

Naturally, I’m sure that many mainstream media morons and clueless academics alike have already started cackling about how she’s selling out. And hell, maybe she’s selling out like a Wal-Mart whorehouse (sorry, discount store sex worker place of employment). But she’s messing with your head as she does it, isn’t she? Aren’t you already asking yourself some tough questions, like What is a feminist doing in a bikini? and Could her references to Louis XIV possibly be more apropos and droll?

Ha ha! Now you are hooked!


Don’t sell yourself short

June 24th, 2011 by Mistress Krista | 2 Comments

Great example of the kinds of athletic performance that average schlubbettes can reach. As women we are too quick to underestimate our capacities. Check out these three ladies for inspiration.

“Shut off your head and let your body decide how far you will go.  The picture in your mind of the perfect you is probably a far cry from what you are truly capable of achieving.  Stop blocking your own path and who knows where you might end up.”


Road Warrior Update: Stockholm, day 3

June 23rd, 2011 by Mistress Krista | 5 Comments

More road warrior tips from the land of extremely polite blond people.


Road Warrior update: Stockholm, day 2

June 22nd, 2011 by Mistress Krista | 2 Comments

Folks often ask how one can possibly eat well and stay active while traveling. To me this question is an excuse framed as an inquiry. It is absolutely possible to do both things, IF you simply begin from the premise that you WILL do them. Then, your question becomes: “What needs to occur in order […]


Weight lifting could change your life

June 13th, 2011 by Mistress Krista | 8 Comments

I am a big fan of The Guardian so I was especially thrilled to get an interview published there. Check it out!

“When you do your first pull-up, or push-up, it’s an incredible feeling of accomplishment… You start to feel like maybe you could do anything. You also conquer fear and apprehension. Getting underneath a heavy bar can be terrifying.”


Lean Eating winners announced!

June 13th, 2011 by Mistress Krista | 4 Comments

The results are in — see who won $10,000 in the Lean Eating program! And I dare you to watch the video of Coach Krista presenting the winner with a cheque and not cry.

Stumpamaniacs, this stuff is the real deal. It is awesome, it works, and it changes lives. I’ve developed an all-new curriculum for July 2011.

If you’re ready to take control of your life and learn an incredible variety of health and wellness skills that will make you strong and lean, turn you into a superninja, teach you how to roast the perfect chicken, make you a better person, fix your relationships, help you find your purpose, and sort your sock drawer… the time is now. Doesn’t matter if you’ve never exercised before in your life, if you still have gym class flashbacks, if you’re an athlete or couch potato, if you’re 150 or 350 lb — there is a place for you in Lean Eating. We go slow and steady, one very small thing at a time. Before you know it, you’re awesome.

Our coaches rock and they really love what they do. We’re all proud of our work. Come see us. We’ll fix your shit.


Shaky Man TV

June 12th, 2011 by Mistress Krista | Comments Off

Shaky man update!

Neil is featured in this short video created for Professor Bastiaan (Bas) Bloem, a world-leading neurologist in the field of movement disorders. In this video, Neil runs through some neurological tests and gym exercises, demonstrating some of the form that won him university freshman 100 m sprint champion in 1964.

At age 65, Neil bench presses, busts out some weighted dips, and scorches through some biking and rowing. Parkinson’s or no Parkinson’s, this man is in damn good shape.


Toronto women’s judo

June 7th, 2011 by Mistress Krista | Comments Off

Toronto ladies: Wanna try a fun new fitness activity? Come join us at women’s judo. We are fun, nice, and not scary! Just lots of goofing around and getting sweaty in pyjamas — no smashing. Message me for details. We need more chicks on the mat!!


Update on Krista Schaus

June 6th, 2011 by Mistress Krista | Comments Off

Years ago I wrote a profile of lifter and strength coach Krista Schaus for Stumptuous. It’s been over 10 years since I’ve known her, and now… she’s MY coach and colleague. I just had the pleasure of writing another profile of her for Precision Nutrition. Check it out!


Product Review: The Zero Scale

June 4th, 2011 by Mistress Krista | 11 Comments

Product Review: The Zero Scale

A scale that doesn’t show your weight.

Is this some kind of Zen joke?

How much do you weigh?

I don’t know.

Think about that Q&A for a second.

Imagine how freeing — how liberating — it would be to never know your weight.


In case of confusion, please refer to this helpful guide.

June 4th, 2011 by Mistress Krista | 1 Comment

Fun infographic that riffs on the US Government’s MyPlate. Via Nom Nom Paleo


Research roundup June 2

June 2nd, 2011 by Mistress Krista | 1 Comment

Some highlights from the latest issue of the European Journal of Clinical Nutrition


Volunteer for my food magazine!

June 2nd, 2011 by Mistress Krista | 7 Comments

Stumpamaniacs: I am looking for some volunteer contributors for my food magazine, Spezzatino. [click title for more]


Roller Derby boobs

May 27th, 2011 by Mistress Krista | Comments Off

As Stumpamaniacs will know, I recently did a piece in Five on Five magazine, on strength training for roller derby. Just heard from a derby fan who tells me that one of the members of the Rose City Rollers, Devaskating Deva, underwent a double mastectomy. Her teammates have come up with a novel idea for raising funds to help defray her medical bills: They’re selling plaster casts of their breasts.

Should you wish to help a worthy cause and own yourself a nifty new bosom or two, check out their Facebook page and eBay page. If nothing else, bask in the appreciation for the delightful diversity of breastitude.


Stumptuous on Facebook

May 26th, 2011 by Mistress Krista | Comments Off

Just wanted to remind y’all that you can find Stump goodness on Facebook, and there is some very juicy discussion happening already. Join the conversation!


Vulnerability is/does

May 23rd, 2011 by Mistress Krista | 16 Comments

Great post on vulnerability from Brene Brown. (If you aren’t reading this woman’s works, you should be.)

“Sometimes the toughest part of embracing vulnerability is recognizing vulnerability. There are so many secondary emotions that spring to the surface and grab our focus…

It’s always so helpful to be reminded of the many ways that vulnerability shows up in our lives. Leave a comment telling us how you fill in the blanks (on one or both)…

Vulnerability is __________________.

Vulnerability feels like ___________________.”

I’ll start.

Vulnerability is putting myself out there on Stumptuous.com. Vulnerability is living publicly, warts and all. Vulnerability is admitting that I’m an “expert” who fucks up.

Vulnerability feels like I want to run and hide. Vulnerability feels like crawling under the desk. Vulnerability feels like I want to eat the world.


Lean Eating August 2010 finalists!

May 18th, 2011 by Mistress Krista | 2 Comments

At long last, here are the finalists from the last round of Lean Eating.

I am so proud of all my Lean Eating Coaching ducklings who made the finalist list (and all the rest, too — because how can a momma duck choose her favourite?)!! Check out the amazing transformations in women of all ages and sizes.

Oh yeah, and the dudes made some changes too!


Sledge yer iPhone

May 17th, 2011 by Mistress Krista | 1 Comment

Sledge yer iPhone

You readers are simply wonderful! It’s been a very creative week here at Stumptuous.com. The latest artistic endeavour comes to us from reader Tim, who’s produced a vector illustration of the 2011 calendar’s sledgehammer shot suitable for iPhone.

Why not sledge yer iPhone and be reminded with each phone call that every girl (and boy) needs a big hammer in her life?

Right-click the pic and “save as” to download. Enjoy!


Pirate Girl

May 12th, 2011 by Mistress Krista | 3 Comments

Got a great email today — with a song!


Are You Stumptuous? (Part 2)

May 11th, 2011 by Mistress Krista | 6 Comments

Here’s Part 2 of a really fun interview I did with Modern Athena. Find out what lurks in my closet and what I cried at last week.


Do you lift things up and put them down?

May 10th, 2011 by Mistress Krista | 24 Comments

Many of you have undoubtedly seen the Planet Fitness ads that mock bodybuilders.

Personally, I find the “I lift things up and put them down” ad somewhat poignant — there is a certain existential purity and focus to the bodybuilder’s mission that many of us might wish to emulate in purging the distractions of modern life. He is akin to a Zen prophet — simply a traveller on the Way of Weights, where enlightenment comes simply from moving the body towards a dedicated objective.


Are You Stumptuous? (Part 1)

May 9th, 2011 by Mistress Krista | Comments Off

Thanks to the lovely and talented Becca Borawski for a great interview! Here’s Part 1 of my interview with Modern Athena, in which I dish about starting weight training and what the heck Stumptuous means.


In honour of a beautiful May day…

May 8th, 2011 by Mistress Krista | Comments Off

…which I enjoyed, in part, with a walk — one of my favourite things in the world:

A good walk cures most problems. Want to lose weight and get fit? Walk. Want to enjoy life but spend less? Walk. Want to cure stress and clear your head? Walk. Want to meditate and live in the moment? Walk. Having trouble with a life or work problem? Walk, and your head gets clear.

–Leo Babauta, “38 Life Lessons I’ve Learned in 38 Years


New meaning to “joint mobility”: Yoga in prison

May 8th, 2011 by Mistress Krista | 1 Comment

Prisoners are famed for their low-tech and bodyweight-style workouts. Now, it seems, a yoga program is also showing benefits.

“Yoga helped me to be more present in the moment and observe what came up. The insights that this gave me helped me to move on from that paralyzing state of guilt. It helped me to understand myself better. Before, I had not really dealt with the anger inside of me and had no tools to handle my emotions. I don’t mean in any way to diminish accountability for what I’ve done: I’m the one who made all the decisions in my life – including stabbing an innocent man – I don’t use any of the understanding I’ve gained to deflect responsibility for what I’ve done.”

Check out the full article – great photos.


Tofu makes you dumn?

May 7th, 2011 by Mistress Krista | 29 Comments

I am often asked why I do not recommend soy protein for vegetarians. The aggregate data suggest that whatever benefit soy may offer is vastly outweighed by its many liabilities — especially when it is processed. (Really guys — did you honestly think that Tofurkey was healthy?) One key problem with soy appears to be its effects on brain health with aging.


Review: Everyday Paleo

May 5th, 2011 by Mistress Krista | 12 Comments

Review: Everyday Paleo

A mother of three children ranging from 3 to 15, Fragoso created EverydayPaleo.com as a way to keep herself accountable, to try out new recipes, and to build a community of Paleo-style eaters trying to figure out how to implement this way of eating into their (imperfect) daily routines.


Skinny fat: Not just Hollywood’s problem

May 2nd, 2011 by Mistress Krista | 16 Comments

An interesting breakdown of the famed “skinny fat” phenomenon, particularly as it pertains to self-starved celebrities.

The concept of SF, of course, is that one is thin but has poor body composition — what’s there is bone, gristle, and fat. In clothes, great. But according to the calipers and metabolism, not so much.

Now, I realize that the Gwyneth-Tracy story is kind of a car crash that we’re all craning our necks to see, but still… the extreme example offers us a cautionary tale on the subject of feminine musclephobic orthorexia and its consequences.

Trainer Graeme Thomas runs a nutritional analysis on Gwyneth’s diet

It breaks my heart to see the abuse of such a noble vegetable as kale.


Fat + sugar = metabolic derangement

April 22nd, 2011 by Mistress Krista | 3 Comments

A recent study of interest in the International Journal of Obesity explores whether problems with glucose metabolism (aka metabolic syndrome) are related to obesity (and hence the chemical properties of adipose [fat] tissue) and/or the diet itself.

The effects of the diet may be related to the digestion of the food (i.e. the pancreas having to deal with the sugar load, etc.), but interestingly, they can also be related to the way the brain and appetite hormones process the food. So basically we’re asking: How does a poor diet screw us up?


Get some ass

April 19th, 2011 by Mistress Krista | 31 Comments

Get some ass

Having grown up in the 70s (BTW guys, there’s no apostrophe), the concept of “70s Big” always cracks me up. For those of you born after Magnum PI, you have to understand that the 70s was a very earthy, hairy, body-positive kind of time where the human physique was frequently revealed in all its resplendently awkward glory…


Boxing their own worst enemy

April 18th, 2011 by Mistress Krista | 3 Comments

Boxing their own worst enemy

A lovely photo essay about boxers in Brazil captures the cognitive-affective game of training and boxing — that training for fitness and sport is really training mental and emotional strength to overcome oneself — or live to one’s fullest potential.

Beautiful photography brilliantly captures the fact that you can get a kickass workout without going to a fancy gym.


Quote o’ the day

April 18th, 2011 by Mistress Krista | 1 Comment

From an article on why women need to weight train — heavy:

“Another reason women need to lift weights is to maintain bone density. Any women reading this who are over 40 years old have probably been emphatically prescribed copious amounts of calcium by their doctor. What the doc neglected to consider is the lack of stimulus necessary for your body to use valuable energy to build more bone. Maybe you should drop off a bunch of lumber in your doctor’s yard without mentioning why, and then get mad at him when he doesn’t use it to build a deck. He’s playing the same game with your body. Why would your body assume that you need more bone density if you never bear loads that would necessitate a stronger frame?”


“I am a 91 year old bodybuilder”

April 3rd, 2011 by Mistress Krista | 13 Comments

I have two favourite parts of this article:

1. He started at 85.
2. He took up judo to learn how to fall properly.


Weight training for roller derby

March 31st, 2011 by Mistress Krista | 7 Comments

Years ago, I sat in academic job interviews, and hiring committees made pinchy faces about my publications. Oh sure, I had three books and a crapton of journal articles, but it wasn’t in Such-And-Such Journal or published by So-And-So Publisher.

Too bad that during those interviews, I didn’t have the publication awesomeness that I have now in my hot little hands: An interview in Five On Five magazine — The Official Magazine of the Women’s Flat Track Derby Association! Yesssss my life could not get more rockin’!!!

Thanks to Maura Buse from the Boston Derby Dames for a great piece, in which I get to say “crap” about ten times.


ADHD: It’s the Food, Stupid

March 31st, 2011 by Mistress Krista | 8 Comments

It seems totally self-evident to me that putting crap into little developing bodies would cause problems. Like, duh. But apparently this is a point of contention. To date, there’s still some controversy over the role of diet in ADHD. Not everyone is willing to accept that nutrition could play a role.


Things that make you go hmm: Religious participation and obesity

March 30th, 2011 by Mistress Krista | 11 Comments

An interesting conjunction of variables from the folks at Northwestern University’s School of Medicine: Religious participation is correlated with obesity.


Paleo nutrient analysis – full day

March 30th, 2011 by Mistress Krista | 5 Comments

Follow up on yesterday’s partial nutrient analysis of a Paleo-type diet. Here’s how I rounded out the day.


Today’s Paleo nutrient analysis

March 29th, 2011 by Mistress Krista | 16 Comments

Had the incredible pleasure of attending Robb Wolf’s Paleo seminar in Toronto this past Saturday March 26th. There are so many brilliant insights to share, but here’s one that stuck in my mind: the nutrient density of Paleo-style eating.

Not only is a diet with abundant veggies, fruit, meats, fish & seafood, nuts/seeds/fresh oils tasty, it’s also much higher in nutrients (and nutrient availability) than the standard North American fare. [Clicky to read more...]


Rant 61 April 2011: Guess Who’s Coming To Dinner: Confessions of a Feminist Nutritionist

March 28th, 2011 by Mistress Krista | 22 Comments

Rant 61 April 2011: Guess Who's Coming To Dinner: Confessions of a Feminist Nutritionist

Today I want to talk about change and transition. I want to talk about the lived realities of our bodies. I want to talk about pain. I want to talk about the ways in which self-transformation and working towards deep health are social justice projects.


Jump with Jill

March 22nd, 2011 by Mistress Krista | Comments Off

I love to see folks that are following their own weird little star, finding their niche combining their own unique interests, and doing whatever they love. Jump with Jill is a great example. She’s a “rockstar nutritionist” who’s transformed a love of nutrition, music and performing into an awesome educational schtick.

As Bill Withers sang, “Whatever you do, do it good.”


Water bottle holder is here!

March 14th, 2011 by Mistress Krista | 1 Comment

Water bottle holder is here!

Bags of a Feather’s water bottle holder finally arrived! This was an experimental prototype of a concept that I suggested to Wendy after I got sick of freezing my hands with my steel water bottle. Wendy, designer extraordinaire, made the magic.

The design is beautiful — it’s quilted in soft fabric, lined, with a little drawstring and a clip for attaching the bottle to one’s gym bag. The top rolls down.

I road-tested it on my mom to see what she thought. Big hit. I think we have a Mother’s Day present for my runner mom! (Mom, if you read this, pretend to be surprised.)


What does an “athletic” body look like?

March 12th, 2011 by Mistress Krista | 7 Comments

What does an

A fabulous collection of male and female athlete photos assembled at Nina Matsumoto’s blog.

You’ve seen some of these before on Stumptuous, but the inclusion of the men’s photos further expands the concept that elite athletes — whose bodies are extremely fit, finely tuned, high-performance machines — nevertheless do not usually look like “fitness models”…


Spezzatino Vol 13: Squash now available!

March 10th, 2011 by Mistress Krista | Comments Off

Vol 13 of my food magazine, Spezzatino, is now available!

Sex! Savagery! Safaris! Spirals of zucchini!

Check it out – some tasty pics and free downloads. If you like what you see, subscribe and help fight hunger.


County-Level “Diabetes Belt” Carves a Swath through U.S. South

March 9th, 2011 by Mistress Krista | Comments Off

New data from US show in striking detail the social geography of disease.


“Got a letter from the marketers the other day; I opened it and read it; it said they were suckas”

March 6th, 2011 by Mistress Krista | 12 Comments

Received this from a marketing dept the other day…


Kinda related to training: Bags of a Feather

March 5th, 2011 by Mistress Krista | Comments Off

As part of a life/body transformation project, one of my awesome Lean Eaters told the corporate world to shove it so she could pursue her craft. She just launched her website: Bags of a Feather!! Check her stuff out!

I’m a fan of the Scandinavian motif bags. She’s working on a water bottle holder for you athletic grrls…


Free shit! PN Essentials of Nutrition Coaching

March 5th, 2011 by Mistress Krista | Comments Off

For those of you who have considered becoming nutrition coaches yourselves, now you can dip your toes in the water.

Precision Nutrition has just launched a 5-day FREE video course: The Essentials of Nutrition Coaching. It’s totally free.

Dr. John Berardi shares:

  • the key lessons from 15 years as a nutrition coach
  • a 4-step process for a perfect nutrition plan
  • dozens of resources you can use with clients right away

… and the results of a 2-year research project, the largest of its kind.

As JB says: “This course is probably better than 90% of the seminars I’ve ever attended on the subjects of exercise and nutrition (and probably better than a few I’ve given, too).”

Oh yeah… did I mention it’s FREE?


Ask Dr. K: Tips for female grapplers

March 1st, 2011 by Mistress Krista | 2 Comments

Some tips for female/newer grapplers, in response to an email I received. The scenario: A small female grappler who is getting stuck/pinned in particular positions by larger male opponents. Here’s my advice…


Think you’re badass? Try the Metro Dash

February 25th, 2011 by Mistress Krista | 3 Comments

Metro Dash was created by former Navy SEALs with a passion for fitness. After years in the military, the team became involved in various endurance competitions and races. They discovered that they couldn’t find exactly what they were looking for: a creative, intense, urban course (check it out! there’s some crazy shit there!) that can […]


Campaign to save women’s bodybuilding

February 23rd, 2011 by Mistress Krista | 14 Comments

An interesting issue around the IFBB’s potential decision to eliminate women’s bodybuilding. I’d be curious to know more about the politics behind this decision…


Update from Katie

February 21st, 2011 by Mistress Krista | 4 Comments

Reader Katie M is featured on our reader mail page here. She’s been busy recently. Here’s the email she just sent…


Girls against boys

February 21st, 2011 by Mistress Krista | 8 Comments

Been getting the link to this story from a few readers.

14-year-old high school wrestler Cassy Herkelman became one of the first two girls to ever qualify for the Iowa state high school wrestling tournament. One of her first opponents, Joel Northrup, a self-described deeply religious student in Herkelman’s 112-lb weight class, defaulted rather than fight her. Herkelman later lost her next two matches…


Stress nom nom nom

February 13th, 2011 by Mistress Krista | 6 Comments

We can understand overweight/obesity (along with a host of disordered eating behaviours that don’t necessarily result in excess body fat, but are still not healthy food relationships) as the consequence of a coping mechanism. Humans and many animals use food and eating in some way to deal with pain, discomfort, and distress.

The coping mechanism operates through several pathways, but basically you can understand eating behaviour as a potential mode of self-medication and self-soothing. Here’s a recent article from Neuropsychopharmacology about one of the ways in which this can occur…


Stress fucks with your head

February 13th, 2011 by Mistress Krista | 3 Comments

Why chronic stress makes you dumn and fries your brain.


Fuck Supplements: The Vitamin D edition

February 12th, 2011 by Mistress Krista | 13 Comments

Vitamin D is a particularly interesting debate, as it is a substance that is not widely available in food. We evolved to get the bulk of D from the sun, not food. Vitamin D status has been shown to be an important factor in chronic disease. Many of us live in climates where there is not year-round optimal sun.

It’s a conundrum. So what to do?


My Date With Charles Staley

February 11th, 2011 by Mistress Krista | 4 Comments

Oh, that dreamy Charles Staley. A girl could talk posterior chain activation with him all night.

I’m currently in the middle of a desert, in a city that (from an environmental point of view) probably shouldn’t exist (no, not Vegas, but that’s another good candidate), to train and get my ass beat down by one of the most awesome strength coaches in the US. I am squeeing inside like a crazy fangirl…


Stumptuous Eats book update

February 3rd, 2011 by Mistress Krista | 12 Comments

So, for those of you who have been wondering Where the hell is that book that Krista said she would write? the answer is I’m working on it. 2011 is full speed ahead on what’s been informally titled Stumptuous Eats. Eventually, I will be moving book-related thoughts and excerpts to a new blog, so stay tuned and know it’s in process!

I’m quite excited about this book — it encapsulates everything I want to communicate to people about what it means to eat well, and several years of insight from coaching hundreds of clients from athletes to “real people”. It also captures everything I’ve felt and experienced through my own food journeys.

Plus there are fart jokes.

Stay tuned, gentle readers.


Why Do You Lift? The Snow Day Edition

February 2nd, 2011 by Mistress Krista | 11 Comments

Why Do You Lift? The Snow Day Edition

I lift to deal with life. I lift to deal with the fact that I have to go out and shovel a big pile of white shit in the cold without my spine going sproing or my arteries going gloop. I lift because I can care for others — my back is powerful enough to clear the snow for myself, and for my two elderly neighbours.

I lift because it reduces my chances of being trapped or falling. I lift because it girds my bones and my mind for battle.

But I don’t lift because of fear, or because the world is a mean place — I lift because of joy and the way it makes my body thrum with an achey aliveness.

And should the heavens see fit to vomit meteorological bullshit all over me, as they are doing today, I can clamp a figurative cigar in my mandible and snort, Is that the best ya got?


The Six BJJ Supplements that Really Work

January 11th, 2011 by Mistress Krista | Comments Off

Stephan Kesting of Grapplearts asked my opinion on what sports supplements are helpful for grapplers. Here’s my response. I also loved his caveats: in large part, supplements will not boost your athletic game. If you want to get better at grappling — or any sport — practice. Nothing replaces hard work and smart training. Yep, it’s a boring reality, but it’s true.

By the way, in case you’re concerned about vitamin D toxicity, in adults, toxicity results from supplementing something like 50,000 IU/day for several months. Possible in theory, but takes effort. :)

Also, to get doses of fish oil (not fish LIVER oil) that high, take liquid. No, it doesn’t taste that bad. Stop being a baby! We’ve given that dose to literally thousands of clients at PN, completely safely and with lots of positive effects. Butch up and get out that spoon.


Cassandra Forsythe on exercise and pregnancy

December 22nd, 2010 by Mistress Krista | 7 Comments

The lovely and talented Cassandra Forsythe has been running a series of articles on fitness during pregnancy. A PhD in Exercise Science and Nutrition who taught boot camps with a belly… now that is advice worth listening to!

Part 1 | Part 2 | Part 3


Shaky man’s holiday message

December 13th, 2010 by Mistress Krista | Comments Off

A holiday update from Shaky Man. (Scroll down to Dec 2010.) Intense exercise wins again.


Strength training app for testing

December 9th, 2010 by Mistress Krista | 1 Comment

Calling all techie (and non-techie) lifters to try out a PL app — StrengthLogs.com. Developed by an acquaintance of mine who’s looking for testers, it’s a web-based application for anyone who strength trains. It allows users to have a way to keep track of the most important aspects of their training, including day-to-day logging of every exercise performed, every meal consumed, and every measurement taken.

Give it a go and see if you can break it! Find the bugs! Enjoy!


BMI in NJEM – orly?

December 3rd, 2010 by Mistress Krista | 8 Comments

A new metastudy in the NJEM, which pooled data from 19 long-term studies looking at deaths from any cause found that a body mass index (BMI) between 20.0 and 24.9 is associated with the lowest risk of death in healthy non-smoking adults.

Previous studies weren’t able to predict specific health risks from being overweight/obese; this new study provides precise estimates of the increased risk of death among people who are overweight and obese, and exactly how much one’s risk appears to increase depending on BMI.

Currently, two-thirds of U.S. adults are overweight or obese. 17 percent of women are severely obese.

Healthy women who had never smoked and who were overweight were 13 percent more likely to die during the study follow-up period than those with a BMI between 22.5 and 24.9. Women categorized as obese or severely obese had a dramatically higher risk of death.

One thing to note here is that one needn’t be skinny/lean/Ms Sixpack-Abs to see improved health.

You can easily and dramatically improve your health outcomes simply by getting BMI in the “normal” or even slightly overweight ballpark as a result of good nutrition and regular activity. If you’re fit and your BMI is in a decent range, you can rest easy. If you’re unfit and that BMI is creeping up… you take your chances.


Over-90 and kicking ass

November 27th, 2010 by Mistress Krista | 4 Comments

Olga Kotelko is considered one of the world’s greatest athletes, holding 23 world records, 17 in her current age category, 90 to 95.

Full story in the NYT


Why don’t you sit in this nice rocking chair, dear?

November 10th, 2010 by Mistress Krista | 18 Comments

Oh, you poor middle-class menopausal thing! How weak and feeble you must be! How weary and arthritic your joints; how delicate your spine; how tremulous your grip. Here, have some gentle aquacise and Tai Chi. Don’t touch those heavy weights. Don’t challenge yourself. You’ll just hurt your spleen.

What exercises are best for menopausal women? The mainstream media weighs in. Bitches, please. My osteoporotic 85-year-old grandmother, whose crumbling spine has shrunk her to a 0.8 KU (Krista Unit; 1 KU = 5 feet), is out there dispensing justice to her garden with extreme prejudice and walking in bear country 90 minutes a day. She laughs at your stupid advice. If she had a squat cage she’d be busting out the buttprints on the floor, too, but she’s too busy smashing bears in the face with a shovel.

Sure, you probably shouldn’t be running marathons if your knees are jello, but c’mon. Oddly enough, this article appeared the day before. Run nun run!


Manage your body weight the green way

November 10th, 2010 by Mistress Krista | Comments Off

Hey! I want to get riptshizzled and be eco-conscious! But how?

KC at The Woman Condition has the answer.

Part 1 | Part 2 | Part 3

Amazingly, staying active and eating right is actually better for the planet — assuming you don’t expect to get fit using the “industrially produced supplements, treadmill and TeeVee method”. Support small farmers, get outside, do more chores by hand… hey, that’s almost easy!


The Paleo Solution podcast

November 9th, 2010 by Mistress Krista | 30 Comments

The Paleo Solution podcast

It’s understandable to yearn for the good old days when food was anything you smacked in the head or nibbled from a tree branch. Understandable… and luckily, says researcher Robb Wolf, a pretty smart idea.


StrengthBox Beginnings in Toronto

October 27th, 2010 by Mistress Krista | 1 Comment

My peeps over at StrengthBox in northeast Toronto are offering a Beginnings course — great for folks just starting out.

Want to get back into shape, work towards a leaner physique, and learn more about natural movement? StrengthBox Beginnings may be for you. It’s a new month-long class that’s being offered three times per week (M-W-F at 7 am) at the StrengthBox gym in Toronto that’s designed to get you moving again in a safe, fun and co-operative environment.

StrengthBox Beginnings is not a bootcamp. The emphasis is on learning the fundamentals of movement. All exercises are completely scalable and intensity is ramped up gradually as you’re ready. This is in-line with our philosophy:

  • Life should feel good.
  • Fitness should have real-word benefits
  • It’s important to have fun.

Email info@strengthbox.ca and check out the website for more info.


Change Your Body, Change the World: The “Exuberant Animal” Podcast

October 18th, 2010 by Mistress Krista | 8 Comments

Change Your Body, Change the World: The

“Exuberant animal” is one of the best phrases I have ever heard to sum up a holistic approach to movement and wellness. And in Frank Forencich’s new book Change Your Body, Change The World, the exuberant animal is us.


Training with spinal injury blog

October 15th, 2010 by Mistress Krista | 3 Comments

When life hands you lemons, make lemonade. When life hands you a spinal cord injury… you feel like shit for a while, then hit Home Depot and rig up various inventive solutions for a pullup bar. At least that’s what Ian did. He’s learning how to move and train again after a spinal injury, and […]


Workout Structure for Fighters: Endurance

October 13th, 2010 by Mistress Krista | Comments Off

From the hive mind and kicked asses at Bang Fitness, some tips on designing a fighter workout.

If you compete as a combat athlete (or coach them), you know that endurance is important. But what is endurance?


Oct 17: Toronto Yoga for Charity

September 26th, 2010 by Mistress Krista | 1 Comment

My colleague, the lovely Tiffany at Bang Fitness in Toronto — strong woman and yoga lover extraordinaire — will be teaching a charity yoga class on October 17 in Toronto. She writes:

NOW4Youth is a fairly new charity established last year; it is a registered, non-profit charitable organization dedicated to propelling at-risk youth to greatness through wellness career training opportunities, such as yoga & Pilates teacher training certification.

Yoga translated means “yoke” or “to unite”….this is the goal of the fundraiser – All Together NOW – to unite hundreds of people at various studios, on the same day, at the same time, participating in the same 2-hour vinyasa sequence, all for one cause…to make a difference in the lives of our youth.

I will be teaching one of 8 charity classes on Sunday October 17th from 4.30-6.30pm… and for those classes to be a success we need participants. The minimum donation to take part is $25. All participants will receive a “swag bag” as a thank you for their participation and fundraising efforts. All donations for $20 and above are eligible for a tax receipt.

For more information please see now4youth.org


Toronto study looking for participants

September 11th, 2010 by Mistress Krista | Comments Off

Q1. Are you currently at a healthy weight?

Q2. Were you previously overweight and have intentionally lost a large amount of weight and have maintained this weight loss for at least 1 year?

If you answered “yes” to the two questions above, you may be eligible to participate in a genetics and psychology research study at the Centre for Addiction and Mental Health in collaboration with York University.

This study is looking for both men and women:

  • Age 25 – 45 years
  • In good physical health, not using street drugs
  • No psychiatric disorders
  • Able and willing to provide meaningful consent to participate

This study will require about 3 hours of your time to answer questionnaires, perform some simple computer tasks and provide a blood sample for genetic testing.

You will be compensated for your participation.

For more information call: Caroline Reid at 416-535-8501 ext. 4639 or email creid@yorku.ca.

All queries are strictly confidential and study data will be anonymized.


My Body, My Image blog

September 11th, 2010 by Mistress Krista | 1 Comment

Theresa Ruth Howard’s My Body, My Image blog:

“…wanted to create a place where we can discuss the body the way we do with our girlfriends on the telephone, with our mothers and sisters over the kitchen table, with our partner and lovers in the dressing rooms of clothing stores and with ourselves in our heads! (Sometimes it’s the best conversation you can get). I wanted to create a place where women and men alike can realize that they are not alone in their feelings of confusion (as to where they fit or what to be) or frustration (at not being at all what they truly want to be). I wanted for all us to have that collective “somebody” to say, “You’re all right?” – “It’s ok” – “I know” or sometimes “Shut up – and eat that cake!” Because sometimes what you have – ain’t what you want – but it’s better than nothing, so, we have to learn how to accept and appreciate what we do have because we are all fabulous by design- and fabulous starts in the mind!!”


Rant 59 September 2010: I’m Not Old; I’m 37

September 7th, 2010 by Mistress Krista | 54 Comments

Rant 59 September 2010: I'm Not Old; I'm 37

In nearly four decades, it has never rained on my birthday. As I write this on Sept 4, 2010 (mark your calendars for next year — Mistress loves presents!), my 37th birthday, it is raining.

The only inevitability in natural systems is change.


Sterling’s Strong Woman Photography

September 5th, 2010 by Mistress Krista | 9 Comments

Sterling is a photographer near NYC who is working on a series of photos of strong women — whatever that looks like to each individual woman. In this article, she explains her approach. [clicky title to read more]


Yoga for Fighters: Releasing the Psoas

September 4th, 2010 by Mistress Krista | 15 Comments

Yoga for Fighters: Releasing the Psoas

Most fighters end up with certain muscles totally overdeveloped. Because of the way grappling works, the psoas muscles get very, very tight. However, many non-grapplers also have a lot of psoas problems, simply from sitting all day. The psoas shortens and becomes tight. An overdeveloped, shortened psoas means less mobility, reduced speed, and greater risk of injury.


Very, very slow tennis

August 30th, 2010 by Mistress Krista | 11 Comments

A beautiful slideshow of slo-mo women’s tennis. A compelling and powerful portrait of athleticism and the aesthetics of strength. I’d love to see someone reproduce this for weightlifting.


Grapple Girls Open tournament Sat Aug 21!

August 19th, 2010 by Mistress Krista | 3 Comments

Hello ladies. Look at your weekend. Now look at our tournament. Back at your weekend. Now back to our tournament. THIS IS THE WEEKEND YOUR WEEKEND COULD LOOK LIKE… if you quit being such a fence-sitting wimp and registered to compete!

(Or just came out to have fun and watch some chick-on-chick action. Dudes welcome as supporters and spectators too!)

I’m on a horse.


Lean Eating 2010 winners announced

August 18th, 2010 by Mistress Krista | 1 Comment

Proud mother duck! All but one of these winning women were my Lean Eating clients! Quack quack quack! So proud of my ducklings!

Check out all the transformations here.


Health Magazine Forces Readers to “Eat Shit, Not Crap,” Enraged Chemist Grants Stinky Sulfur Award

August 16th, 2010 by Mistress Krista | 8 Comments

Man I love this guy Shane Ellison over at The People’s Chemist. He is all about throwing the bullshit flag. The latest target for the venting of his spleen: suck-hole nutritionists who capitulate to the lowest common denominator instead of standing up for what is actually true.

Men’s Health editor David Zinczenko was hawking his latest health abomination, Eat This Not That! For Kids! And when asked by the twit show host, “What’s the best dessert for my kids,” Zinczenko replied, “Have them eat THIS Dairy Queen banana split with only 73 grams of sugar, NOT THAT Baskin Robbins Classic banana split with 125 grams of sugar.”

Do you think Zinczenko wants me to whack his head with THIS aluminum bat or THAT wooden one? Junk food swapping is just as dangerous, albeit much slower in its destruction. But essentially, that’s what he is asking parents to choose between when it comes to feeding kids dessert.

Eat This, Not That is a clever disguise for, Eat Shit, Not Crap.

Read more…


Women’s grappling in Toronto

July 31st, 2010 by Mistress Krista | Comments Off

If you’re in or near Toronto, some exciting stuff coming up!

Grapple Girl Women’s Open tournament: Sat August 21, 2010

Women’s Grappling Camp: Aug 23-27, 2010

And of course, as always, pay-what-you-can women’s classes at MECCA. By women, for women. Taught by female national-level competitors. (And, occasionally, me. Ha!)

  • Women’s grappling: Fridays 6-7:30; Sundays 12 pm.
  • Women’s wrestling: Sundays 11 am.
  • Women’s judo: 6-7 pm.

Whether you’re a total beginner or grizzled mat veteran, whatever your style, school, size, or skill — join us!


Fuck supplements

July 31st, 2010 by Mistress Krista | 67 Comments

Fuck supplements

OK, you know what? Fuck supplements. That’s right. Fuck supplements.

That’s my new stand.


Just when you thought McNuggets couldn’t get more disgusting

July 25th, 2010 by Mistress Krista | 7 Comments

From CNN Health:

All McDonald’s nuggets are not created equal.

U.S. McNuggets not only contain more calories and fat than their British counterparts, but also chemicals not found across the Atlantic.

CNN investigated the differences after receiving a blog comment asking about them.

American McNuggets (190 calories, 12 grams of fat, 2 grams of saturated fat for 4 pieces) contain the chemical preservative tBHQ, tertiary butylhydroquinone, a petroleum-based product. They also contain dimethylpolysiloxane, “an anti-foaming agent” also used in Silly Putty.


Lean Eating horn tootin’

July 8th, 2010 by Mistress Krista | 12 Comments

The January 2010 Lean Eating cohort female finalists have been chosen and lots of my ducklings made the cut! Check out their amazing results along with several other fabulous — and real — transformations. My ladies who made the shortlist are Typykka, Elky, theresavo, KMisher, mpoushes, nazmoo, and sugarmom1996… tough competition though… the grrls all did some great work. We had a really hard time getting it down to 20.


How to get more women into grappling

July 6th, 2010 by Mistress Krista | 4 Comments

It’s the age-old question: What do women want? Well, we want asskicking of course! And toilet paper. Read more in my new article at GrappleArts.com!

Also, just a reminder, if you’re looking for BJJ, wrestling, and/or judo, and you’re in Toronto, we run four women’s classes a week — drop me a line if you want to join us. Find us on Facebook: Fembot Army. And don’t forget our women-only grappling tournament and camp in late August!


Science and sex: sometimes surprisingly clueless, all things considered

July 3rd, 2010 by Mistress Krista | 2 Comments

I’ve gotten this link from lots of folks, so I’m posting it here: What Exercise Science Doesn’t Know About Women.

Medical science has done a great job in many ways. But in other ways, you’d think women just got invented with how little doctors and researchers seem to know about certain things. I’m hoping that the current majority-female crop of science undergrads is going to change the face of research over the next few decades. Going to rant about that more in my upcoming rant… stay tuned…


Today’s inspiration

July 2nd, 2010 by Mistress Krista | 3 Comments

Video from the all-women’s Crossfit workout of the day in Utah — pushups, pullups, ring dips, squats… ladies kicking ass!


Mommy (to be) rage: Hands off pregnant ladies

June 25th, 2010 by Mistress Krista | 26 Comments

I think it’s Pregnancy Week at the Stumpblog.

I remember my younger sister telling me how creepy it was when total strangers would grab her belly in stores etc. when she was pregnant. Now regular site reader, world traveller, and cheese/chocolate aficionado, Lieke updates me on the “enjoyment” of having her body on public display. From the WTF? files…

Have you experienced similar bullshit? What’s up with this? Let’s hear your comments!


Krista, how can I get into better shape for laying beatdowns?

June 25th, 2010 by Mistress Krista | Comments Off

Excellent question darlings! Check out my advice on FighterGirls.com.


An inconvenient truth: Pregnancy, peeing, and jumping jacks

June 23rd, 2010 by Mistress Krista | 6 Comments

I have a girlcrush on Cassandra Forsythe. There, I said it. It’s not because she’s cute (though she is); it’s because she’s an awesome combination of super-smart, super-nice, funny, and absolutely willing to bring the truth to the booth, no matter how awkward, inconvenient, or… well, symbolic of our human frailty.

Postpartum Exercise Incontinence

“Before I had my baby, the women in my boot camp classes would say to me: “Just WAIT until you have that baby – you won’t make us do jumping jacks as much anymore…”

At that time I’d look at them strangly and laugh, not really knowing what the heck they were talking about…

Now, fast-forward to motherhood in my world. Because I worked out so much during my pregnancy I never thought in a million years that I’d ever be one of “those” women who had a problem peeing their pants when jumping or running.

I was wrong.

Dead wrong.”


Nonprofit gym helps low-income community get fit

June 18th, 2010 by Mistress Krista | 1 Comment

Thanks to reader Emily for this link.

In many low-income neighborhoods, obesity and diabetes are huge problems. Fear of crime and traffic keep many residents from exercising outdoors, and indoor gyms are often too few and too expensive. Healthworks, a nonprofit fitness center in Boston, is trying to change that.

Full story on NPR


Shaky Man’s first film!

June 17th, 2010 by Mistress Krista | 4 Comments

Fans of Shaky Man will enjoy his latest adventure: his first film! He speaks about his diagnosis and the role of vigorous exercise — including weight training.

What an incredible, brave man. Neil keeps it real.

By the way, that “105″ bench press he mentions… Neil is talking about kilos.

Click post title to see the movie…


Pump till you puke

June 9th, 2010 by Mistress Krista | Comments Off

Powerlifter Logan Lacy talks to Ralph while trying to squat 1008 lb. Now that is effort, people!


Heavy metals in protein supps

June 7th, 2010 by Mistress Krista | 5 Comments

Disagree with “you don’t need much protein” (Have you ever asked yourself: What do the mainstream nutrition drones want us to eat instead? Fat? Nuh-uh, that’s off limits. Carbs? Umkay. Great plan.) but the other findings should definitely make us cautious about what we buy.

Consumer Reports: Heavy metals in protein supplements


Running roundup

June 7th, 2010 by Mistress Krista | 3 Comments

A couple of interesting things about running in the news recently…

The metabolic secrets of good runners

A healthy heart and svelte physique are not the only physical changes wrought by exercise: researchers have also identified a host of metabolic changes that occur during exercise in physically fit athletes.

These changes suggest that exercise revs up the pathways that break down stored sugars, lipids and amino acids, as well as improving blood-sugar control.

Jogging into the unknown

A Calgary distance runner is set to run his 100th marathon of the year on Sunday. Five days a week, when most adults are at work, Martin Parnell runs 42.2 kilometres. Each session lasts about 51/2 hours, not counting a couple of eight-hour marathons he walked in minus-30 degrees with a leg injury this winter, a water pack frozen on his back.

He is raising money for Right To Play, a charity that uses sport to improve the lives of children in developing countries. The organization’s core values match the beliefs instilled in Parnell when he rode a bicycle through 10 African countries, stopping to kick rag-tied soccer balls with youth who owned little else.


“Reverse retouching” of models to fatten them up

May 27th, 2010 by Mistress Krista | 7 Comments

“There’s another type of digital dishonesty that’s rife in the beauty industry, and it’s one that you may well never have heard of and may even struggle to believe, but which can be just as poisonous an influence on women.

It’s been dubbed ‘reverse retouching’ and involves using models who are cadaverously thin and then adding fake curves so they look bigger and healthier.

This deranged but increasingly common process recently hit the headlines when Jane Druker, the editor of Healthy magazine – which is sold in health food stores – admitted retouching a cover girl who pitched up at a shoot looking ‘really thin and unwell’.

It sounds crazy, but the truth is Druker is not alone. The editor of the top-selling health and fitness magazine in the U.S., Self, has admitted: ‘We retouch to make the models look bigger and healthier’…

I have taken anguished calls from a fashion editor who has put together this finely orchestrated production, only to find that the model they picked six weeks ago for her luscious curves and gleaming skin is now an anorexic waif with jutting bones and acne…

Naturally, thanks to the wonders of digital retouching, not a trace of any of these problems appeared on the pages of the magazine. At the time, when we pored over the raw images, creating the appearance of smooth flesh over protruding ribs, softening the look of collarbones that stuck out like coat hangers, adding curves to flat bottoms and cleavage to pigeon chests, we felt we were doing the right thing.

Our magazine was all about sexiness, glamour and curves. We knew our readers would be repelled by these grotesquely skinny women, and we also felt they were bad role models and it would be irresponsible to show them as they really were.

But now, I wonder. Because for all our retouching, it was still clear to the reader that these women were very, very thin. But, hey, they still looked great!”

Former Cosmo editor Leah Hardy’s column in the Daily Mail

Blog commentary: Reverse airbrushing: Photoshop Jumps the Shark


More Photoshop Phun

May 26th, 2010 by Mistress Krista | 1 Comment

If you liked this month’s rant, check out this Photoshop transformation.

Yooo are soooo beautiful… to meeeee!


Blood pressure in younguns

May 19th, 2010 by Mistress Krista | 1 Comment

From Statistics Canada:

Data from the 2007 to 2009 Canadian Health Measures Survey (CHMS) found that mean systolic blood pressure was significantly higher among boys aged 12 to 19 and girls aged 6 to 11 who were overweight or obese. Mean diastolic blood pressure was significantly higher only among obese boys aged 12 to 19.

Excess weight is believed to influence blood pressure through increased sympathetic nervous system activation, which is associated with systolic blood pressure.

Elevated blood pressure is one of the most important causes of death and disability worldwide, accounting for 7.6 million premature deaths and 92 million disability-adjusted life years annually. Children who have higher blood pressure tend to stay at higher blood pressure levels when they reach adulthood. Hence, high blood pressure in youth may be a risk factor for the development of hypertension in adulthood. This persistence of high blood pressure from younger to older ages is more apparent among overweight and obese youth.

Full writeup plus link to report


I don’t suck!!

May 19th, 2010 by Mistress Krista | 3 Comments

Hooray! Stumptuous.com got a great shout-out in 3 Fitness Blogs for Women that Don’t Suck.

The rest of Grit & Glimmer is totally worth the read, too. It’s smart, interesting, well-written, and purdy. I cracked up to discover that the “Food” section includes both “Nutrition” and “Booze”.

C’mon… check it out… what have you got to lose besides your meaningless workday anyway?


Rant 57 May 2010: What’s Eating You?

May 9th, 2010 by Mistress Krista | 72 Comments

Once upon a time there was a magical land. The inhabitants of this land were lean and sculpted. These divine citizens wore hot pants Rollerblading and tiny swimsuits to do their laundry, and lo, it was good. There was only one problem with this magical land.

It was complete. And utter. BULLSHIT.


One hour with John Berardi

April 25th, 2010 by Mistress Krista | Comments Off

John Berardi does a great interview with Christine Williams, talking about recent advances in nutritional science and food psychology, and how they apply to daily life strategies for eating well and staying active. It’s a comprehensive overview of some of the key themes in current research, and analysis of many of the stories making headlines in the mass media. Check it out.

Factoid! People eat 10% more while watching Jay Leno than David Letterman!

Useful tip: Action trumps emotional eating — physical movement will disrupt the behavioural cycle of emotional nosh.


Everything you need to know about fitness modeling… which is enough to turn me off it

April 22nd, 2010 by Mistress Krista | 24 Comments

First of all, fitness models are no slouches. It requires years of difficult training and months of rigid, restrictive dieting even to make it on an amateur stage — never mind a professional one. It’s a hard road, so much respect to the women who do it.

However, it’s hard to argue that as a practice, fitness modeling really highlights athleticism — i.e. the performance of tasks. This video kind of sums it all up for me.

Physique competition is better understood as a body modification subculture, not a sport, nor — this is key — a role model for most women’s fitness. Ironic, of course, since “model of fitness” would be implied by the job title. Also ironic that women competing as fitness models do have an all-round athleticism — strength, flexibility, fluidity of movement, work capacity — that would be a great thing to emulate. However, sadly, the athleticism of these women is generally overlooked in favour of the fitness-industrial complex chewing them up into supplement hawkers and spitting them out as metabolically damaged (as Scott Abel has extensively critiqued).

I maintain that a wicked “fitness model” competition would dump the eeny-weeny bikinis, makeup, and Lucite heels, and get the ladies running some bitchin’ obstacle courses!


Today’s crock of crap: Becel Vegan

April 22nd, 2010 by Mistress Krista | 5 Comments

Wow! Becel has an all-vegan, kosher formula! Omega-3s! That must be good for me!

Oh wait… canola & sunflower oils 74%, water 19%, modified palm & palm kernel oils 6%, salt 0.4%, soy lecithin 0.2%, vegetables monoglycerides 0.2%, potassium sorbate 0.1%, citric acid, alpha-tocopherol acetate (vitamin E), natural & artificial flavours, vitamin A palmitate (vitamin A), vitamin D2, beta carotene… and you had to make that all into a shelf-stable (‘How long can you store Becel Vegan? Several months (refrigerated)”), solid, pleasingly golden-coloured product?

Why am I eating this again?

Next up: Vegan Candy.

Read your labels. “Vegan” is not a magic talisman of health promotion. Sometimes the cure is worse than the disease. And remember, the more a food trumpets how “healthy” it is — the more likely it actually isn’t.


Spezzatino Vol 9, and looking for writers

April 22nd, 2010 by Mistress Krista | 2 Comments

Gentle food loving peeps: I’ve just published another issue of my baby, Spezzatino! This one is all about garlic. Check it out!

Spezzatino supports the Healthy Food Bank foundation, a charity devoted to raising money to buy healthy food for food banks. Spezzatino is the food magazine that really feeds people… one ingredient at a time.

If you’re food-minded and literate, I’m always looking for talented volunteer writers. Drop me an email at krista [at] healthyfoodbank [dot] com and pitch me some ideas. I’ll entertain any and all suggestions, no matter how weird (in fact, the weirder the better). Health, science, culture, politics, art & literature — whatever ya got.

The only rule is that the ideas have to match the themes. Upcoming issues:

Rice
Squash
Citrus
Mushrooms

In return we’re happy to feature and promote your work, whether it’s a blog, book, or business. Hit me, guys!


Gaze Ye Into the Abyss and Despair

April 21st, 2010 by Mistress Krista | 13 Comments

Gaze Ye Into the Abyss and Despair

Stocks in cardiology, people. Buy them.

Clicky to see more…


Women, heart disease, and high-GI carbs

April 19th, 2010 by Mistress Krista | Comments Off

We have traditionally focused on heart disease and fat intake, but new research suggests that carb intake — specifically high-GI carbs may also be relevant. Consuming carbohydrates with high glycemic index — an indicator of how quickly a food affects blood glucose levels — appears to be associated with the risk of coronary heart disease in women but not men, according to a report in the April issue of Archives of Internal Medicine.

ScienceDaily story

Helen Kollias’ analysis on Precision Nutrition.com


OMGBFFA beats ass – the movie

April 17th, 2010 by Mistress Krista | 3 Comments

If you’ve been following my rants and the occasional blog post you’ll know that OMGBFFA and I started grappling together a few years ago. She’s way better than me, and continues to kick serious ass — she represented Canada at the international grappling championships with barely two years of training under her now-purple belt. She’s just produced a highlight video that shows some of her best moments. She’s hoping the video will help to get her some athletic sponsorship, and part of this will be based on the vid’s popularity.

So go and check it out! There are some sweet armbars in it!


Why is running making me fat?

April 15th, 2010 by Mistress Krista | 12 Comments

Most people overestimate how many calories they’ve burned during exercise, so they overindulge at the dinner table and pack on the pounds.

Full story in the Globe and Mail

The article fails to mention that certain types of activity — particularly endurance cardio — can upregulate appetite, making you hungrier. Yet many folks do this to lose fat. Irony!


Tips for Female Grapplers: When (Small) Girl Meets (Big) Boy

April 13th, 2010 by Mistress Krista | 16 Comments

Squee! I got published on GrappleArts.com!

While more women are getting in to grappling, it’s still a sport dominated by males. And while in theory BJJ is a martial art developed with the premise that you’ll be smaller and weaker than your opponent, what do you do when you really ARE a lot smaller and weaker than most of your training partners?

Welcome to the situation faced by female grapplers.

Now, some of you ladies lucky enough to fight in heavier weight classes and those of you who’ve been going to kettlebell classes faithfully can often hold your own pretty well. But when you’re smaller and female, there’s a good chance you’ll find yourself frustrated as all your best techniques seem worthless against a 200 lb white belt who can simply (it seems) sit on you and squash you.

What to do?

Tips for Female Grapplers: When (Small) Girl Meets (Big) Boy


Research Roundup: Focus on childhood obesity

April 12th, 2010 by Mistress Krista | 3 Comments

Recent studies in the International Journal of Obesity:

Kids these days are getting fatter sooner and staying that way longer. In academese, reviewing data from 1976-2006, “Recent birth cohorts are becoming obese in greater proportions for a given age, and are experiencing a greater duration of obesity over their lifetime.” Lest we debate the measurement technique, obesity was defined as a body mass index greater than or equal to 95th percentile for individuals aged 2–16 years or greater than or equal to 30 kg/m–2 among individuals older than 16 years. This is quite unambiguously obese regardless of fitness.

Factors involved in childhood obesity are complex. In a study of over 11,000 children in the UK, researchers found a few, somewhat disparate, factors intersected:

  • higher body mass index at age 3
  • Bangladeshi or black ethnicity (“black” here not otherwise defined, which is a problem given the diverse somatotypes covered under this vague category)
  • mother overweight during and/or after pregnancy
  • father overweight
  • smoking in proximity to child (either while mother was pregnant or in the household)
  • being an only child

Interestingly, although I think we can all agree that tons of TeeVee isn’t good for anyone, lots of TV affects children who are already overweight more than normal-weight children, suggesting a cumulative cascade.

Oh, and piglets are considered a good methodological proxy for children. Draw your own conclusions.

All studies in the latest ish of International Journal of Obesity (April 2010) 34 no.4.


School lunches: Viva la revolutione!

April 7th, 2010 by Mistress Krista | 7 Comments

No doubt some of you have been following Jamie Oliver’s New Food Revolution. Oh, the horror, the horror. (Somewhat mitigated by the quasi-erotic thrill of dorky-adorable Jamie in a green pea costume.)

I lie awake nights thinking of the pink milk with sugared cereal that the little sunken-eyed, cutlery-less Dickens-workhouse-looking tots are munching. I weep for Britney and her crumbling liver. My hand itches to slap the pointy-headed bureaucrats who decided that French fries were a vegetable and pizza equals two bread servings (and that two white bread servings are somehow good — certainly better than that shite brown rice that that dumbshit know-nothing chef suggests! who the hell does he think he is anyway, all fancypants funny talking? we kicked ur ass in 1776 so you can’t tell us nothing! *high fives*).

Now, from deep in the trenches comes our embedded warrior educator/journalist Ms. Q, who keeps it real and documents the child abuse that comes in a plastic bag, box, and handy snakpak on her blog Fed Up With Lunch.


Bodybuilding helped lift my spirits

April 6th, 2010 by Mistress Krista | 6 Comments

From the Globe and Mail:

When a couple of guys at the gym suggested last year that I train for a bodybuilding competition, I laughed. I was 48 years old. It was ridiculous. Of course, I had to do it. I couldn’t walk away from such a challenge. To give up without trying would have been self-defeating. I hired a trainer, Vicki, a tough young woman. We talked about a schedule and a diet. “Nutrition is 90 per cent of bodybuilding” is a bodybuilder’s mantra. I kind of liked the diet, so that wasn’t a huge problem.

What really concerned me was my missing left breast, lost to cancer when I was 40. I wear a small, soft prosthesis on the street, but at the gym I am just me. One of the things I love about the gym is that I feel completely at ease there, such as I am. And completely accepted. But to stand on a stage in a minuscule bikini for the bodybuilding competition was a daunting prospect.

Full story


Rant 56 April 2010: What to Expect When You’re Expecting

April 5th, 2010 by Mistress Krista | 25 Comments

Rant 56 April 2010: What to Expect When You're Expecting

Ask yourself: Do I even know what the hell “OK” looks like? Or am I drowing in fear, worry, anxiety, and “shoulds”? Let’s say you get those abs or that bench press. Let’s say that magical number appears. Then what?
Are you going to be happier than some nutty guy with a ukelele and 9 small dogs in grass skirts?


This just in: High rep, low-weight “toning” is crap

April 5th, 2010 by Mistress Krista | 4 Comments

From the NYT:

Lifting heavy weights makes you big and bulky — or at least that’s the conventional wisdom. It’s the reason many women (and some men) who want slim and “toned” physiques opt for lighter weights, lifted more times.

But the notion is not supported by science. Producing bulky muscles requires not just heavy weights but heavy calorie consumption as well, typically far above the 2,000 daily calories recommended for many adults. [Krista note: And for most women, testosterone "supplementation".]

For people who lift weights to tone up and slim down, experts say, a regimen that includes a combination of challenging weights and fewer repetitions can help significantly. In a 2002 study, for example, scientists looked at what happened when women performed various resistance exercises at different weights and repetitions (85 percent of their maximum ability for 8 reps, versus 45 percent for 15). Subjects lifting more weight fewer times burned more energy and had a greater metabolic boost after exercise.

In another study published last year, scientists followed 122 women for six years. They found that those who were assigned to do resistance exercises three times a week — sets of 8 reps at 70 to 80 percent of their ability — lost the most weight and body fat. A similar two-year study of women who did strength training with challenging weight twice weekly found similar effects on body and “intra-abdominal” fat.


The raw vs the cooked

April 2nd, 2010 by Mistress Krista | 10 Comments

I’ve been reviewing a 2009 article on the significance of cooking in human development.

Many folks argue that eating a diet of exclusively raw foods improves health. While it’s certainly true that humans traditionally consumed a lot of food types raw (e.g. fruit, some types of fresh-caught meat), they also cooked many (e.g. starchy roots, many other types of meat). (Interestingly, few raw food advocates suggest eating sashimi or something like the Inuit delicacy of raw organ meats.)

The authors of this study review the evidence that supports or refutes the significance of cooking in human evolution and health. Some key findings…


Bodies Altered in Pursuit of Beauty

April 1st, 2010 by Mistress Krista | 6 Comments

A compelling photoessay from the NYT.

“The worldwide pursuit of body improvement has become like a new religion,” says photographer Zed Nelson. “I imagined the project in some way like a body of evidence, perhaps for a future generation, to see a point in history where the abnormal became normal, or at least normalized.”

Collectively, Mr. Nelson’s photos show a small world, bound together by insecurity, with an almost pathological will to “improve.”


Best kettlebell lifter in the US?

March 31st, 2010 by Mistress Krista | 3 Comments

From KataStrength.com, a brief profile on Lorna Kleidman, who “burst on the scene in 2007 at the IGSF Worlds where she became the first American (female or male) to be internationally recognized with the International Master of Sport ranking in kettlebell sport. Since then, she has competed with great success overseas, becoming World Champion in both her age group and open category.” Lorna’s also written Body Sculpting with Kettlebells for Women.

Check out the videos! She eats a 20 kg (44 lb) bell for breakfast and follows it up with a KB biathlon. Also notice how healthy and strong she looks. Just one more of the zillion reasons to lift heavy weights, ladies.


Another satisfied Stumptuous customer

March 31st, 2010 by Mistress Krista | 3 Comments

From reader Katie M:

A couple years back you taught me how to do a pull-up and I sent you a video. You wouldn’t believe how my worldview changed after that first pull-up. I began to think there was nothing I couldn’t do, and I started acting accordingly — flipping tractor tires, climbing ropes, swinging sledge hammers.

Now, I have become a full-fledged, honest-to-goodness powerlifter. At a whopping 130 lbs and towering 5’3″, I squatted 308.5 lbs in competition last Saturday, breaking a state record for my age and weight. [Krista's note: Holy SHIT!!]

Again, I offer you a video of my deeds.

I’m stronger and healthier than just about any woman I know. I plan, now, to live forever.

I just wanted you to know what you started. I still read your blog every day. You rawk.

Thank you for the years of inspiration,
Katie


For research lovers

March 31st, 2010 by Mistress Krista | 2 Comments

Fellow/sister research weenies: You loved PubMed. You raved about Google Scholar. Now getta load of BioMedSearch!

BMS is a biomedical search engine that contains NIH/PubMed documents, plus a large collection of theses, dissertations, and other publications not found anywhere else for free, making it the most comprehensive free search on the web.

BioMedSearch also provides advanced account features that allow saved searches, alerts, saving documents to portfolios, commenting on documents and portfolios, and sharing documents with other registered users. Registering for BioMedSearch is free.

Perfect for supporting hypotheses! Never speculate wildly again!


End the War on Fat

March 29th, 2010 by Mistress Krista | 11 Comments

Thirty years ago, America declared war against fat. The inaugural edition of Dietary Guidelines for Americans, published in 1980 and subsequently updated every five years, advised people to steer clear of “too much fat, saturated fat, and cholesterol,” because of purported ties between fat intake and heart disease. The message has remained essentially the same ever since, with current guidelines recommending that Americans consume less than 10 percent of their daily calories from saturated fat.

But heart disease continues to devastate the country, and, as you may have noticed, we certainly haven’t gotten any thinner. Ultimately, that’s because fat should never have been our enemy. The big question is whether the 2010 Dietary Guidelines, due out at the end of the year, will finally announce retreat.

Full article in Slate.com

Sometimes I wonder about the idea that Americans all went low-fat. From what I can see of the US diet, very few folks do, in fact, eat low fat. I think they think they should eat low-fat… but don’t actually do so.


What If It’s All Been A Big Fat Lie?

March 28th, 2010 by Mistress Krista | 24 Comments

A very interesting, indepth article that gives an overview of the key themes shaping the current obesity and nutrition debate, as well as a good basic introduction to the concepts underlying the problem with high-carb/low-fat diets and their metabolic effects. Of particular note is a little factoid: the oft-cited “95% of all diets fail”. Apparently […]


Gubernatrix’s Women’s Strength Symposium

March 25th, 2010 by Mistress Krista | 1 Comment

Do you like to hang around with other chicks and talk about lifting heavy things? Me too!

Head on over to the most excellent Gubernatrix’s site for the Women’s Strength Symposium.


Eating less meat and dairy products won’t have major impact on global warming

March 24th, 2010 by Mistress Krista | 10 Comments

Some interesting assertions from the American Chemical Society about the purported effects of meat/dairy consumption on global warming. We’ve all heard that cow farts are the reason that Antarctica is bellyflopping into the ocean, and there are some excellent environmental critiques of the ecological and ethical horror that is industrial livestock production. I think we can all agree that imprisoning PCB-saturated cows that shit into our water supply is a bad idea, and we might need Antarctica in future, so let’s move on from there.

An interesting question, though, is what we can do about the environmental impact of eating animals if we choose to eat them. The ACS offers a somewhat ambivalent solution with lots of intriguing — and undoubtedly contentious — complexities. For example, I’m not quite convinced that spreading the wonders of Western animal husbandry is really the solution. After all, our petrol-based nitrogen fertilizers sure can grow a lot of Monsanto corn, but do we really want to?

(Also, in the context of cow toots, please pause to snicker at “bum rap”. Yes, I am a 36-year old PhD.)

Cutting back on consumption of meat and dairy products will not have a major impact in combating global warming — despite repeated claims that link diets rich in animal products to production of greenhouse gases. That’s the conclusion of a report presented here today at the 239th National Meeting of the American Chemical Society.

Air quality expert Frank Mitloehner, Ph.D., who made the presentation, said that giving cows and pigs a bum rap is not only scientifically inaccurate, but also distracts society from embracing effective solutions to global climate change. He noted that the notion is becoming deeply rooted in efforts to curb global warming, citing campaigns for “meatless Mondays” and a European campaign, called “Less Meat = Less Heat,” launched late last year.

Full story


Why I Do Not Dig Diet Soda

March 24th, 2010 by Mistress Krista | 7 Comments

The always-wise Pilar Gerasimo on the ills of diet soda — more reasons than you think to avoid the vile brew:

I think diet soda is awful. I think all soda is awful, actually (yes, I know there are no “bad” foods, but I hold soda in approximately the same regard as those puffy orange Circus Peanuts — these are not really “foods,” per se). Diet soda, in my view, is especially insidious.

Here are my top 10 reasons.


Add it to the list of “Why HFCS Sucks”

March 24th, 2010 by Mistress Krista | 3 Comments

Researchers at Princeton University have found that HFCS is actually much worse than regular sugar when it comes to causing weight gain. The study found that rats with access to HFCS gained significantly more weight than rats with access to table sugar — even when their caloric intake was the same. A second study by […]


Canadian Health Measures Survey: Cholesterol bad, vitamin D good?

March 23rd, 2010 by Mistress Krista | 7 Comments

Leaving aside for the moment the cholesterol debate about what blood cholesterol actually represents, just-released data from the Canadian Health Measures Survey indicate that Canadians appear to have poor blood lipid profiles. Personally I look at circulating triglycerides more than cholesterol, as the cholesterol hypothesis is undergoing some revision at the moment… however we do know that blood TGs are definitely correlated with things like metabolic syndrome.

High levels of total cholesterol increase with age. About 27% of adults aged 20 to 39 had high levels of total cholesterol from 2007 to 2009. This percentage increased to 47% among those aged 40 to 59 and 54% of those aged 60 to 79. About 36% of adult Canadians had unhealthy levels of “bad” LDL cholesterol, while 30% had unhealthy levels of “good” HDL cholesterol. Unhealthy levels of LDL cholesterol generally increase with age, but peaked at 43% among adults aged 40 to 59. Overall, about 25% of Canadian adults had unhealthy levels of triglycerides. About 36% of Canadians aged 20 to 79 who did not have a healthy level of good cholesterol were obese, compared with 16% of those with a healthy level of good cholesterol. Unhealthy levels of total cholesterol, triglycerides, and bad cholesterol were generally associated with higher measured hypertension.

On the other hand, the CHMS argues that most Canadians are not vitamin D deficient. Again, a contentious suggestion given that we are all basically dressed like Nanook, living in the dark, for several months of the year. The survey found that the vast majority (90%) of Canadians aged 6 to 79 had concentrations of vitamin D in their blood that were considered adequate for bone health. I find this a bit puzzling, personally… unless everyone is somehow consuming tons of vitamin D-fortified milk…

Anyhoo, make of this what you will.


Yogurt Mania

March 23rd, 2010 by Mistress Krista | Comments Off

Some funny stuff from Mark Sisson. Truly, how did we all survive without food companies jacking everything full of “fortification”? Oh wait, that’s right, we ate real food.

Yogurt Mania

“If it weren’t for Yoplait and Dannon enhancing our digestive facilities, I bet we’d never get anything done in the bathroom. I, for one, can’t recall the last time I had a satisfying bowel movement without concurrently sucking on an extra large Purple Gogurt as I sat astride the toilet.”

Personally I swear by my man Chef Kim down the street in Koreatown. Fermented cabbage and panchan FTW!


Scientific evidence for popular supplements — like you’ve never seen it before

March 22nd, 2010 by Mistress Krista | 1 Comment

Have you ever asked yourself, “Gee, how strong is the evidence for green tea anyway? And could I get that in a pretty bubble graph format?”

Some beautiful data visualizations that explore the clinical research support for popular supplements. Big bubbles for fish oil!

There are multiple bubbles for some supplements — click on each bubble to see the specific disease/health condition to which it refers.

Thanks to reader J for the link.


A bit of honesty from Dan John

March 21st, 2010 by Mistress Krista | Comments Off

Everyone who reads my site regularly knows that I love Dan John. This post epitomizes many of the reasons why.

He is a strong man in every sense of the word — most significantly, he is strong enough to publicly acknowledge ‘weakness’ and explore it within himself, in order to gain awareness and insight. He also offers thoughts on why focusing on “failure” is a problem.

“The ideas have been tossing around in my head since then: how much emotional impact is there in physical training? Did I, as I assumed (I think wrongly now) “shrink” in front of my cadre?… This insight leaped me into a great realization about why training to failure is such…a failure. You literally make failure a normative movement. The body responds by saving itself the time and effort by reducing the time and effort it takes to fail.”

Full post: A Bit of Honesty


Single vs multiple sets? Finally the answer (again)

March 21st, 2010 by Mistress Krista | 5 Comments

We’ve talked about single vs multiple sets on this site before. In that case, the study examined the relationship between sets and strength gain. This study examines the relationship between set number and muscle mass gain. Basically: multiple sets are better than single sets for adding muscle mass. You’re welcome.

[clicky on the title above to see the full study abstract...]


Stumpy = evolution’s triumph

March 19th, 2010 by Mistress Krista | 3 Comments

From Macleans.ca:

For years, some scientists heralded the end of human evolution. The post-industrial homo sapiens, they argued, was free of the kinds of “survival-of-the-fittest” pressures that could drive large-scale genetic change. Yet new research suggests that humans continue to evolve.

What might our granddaughter’s granddaughter’s granddaughter’s granddaughter’s granddaughter look like? Shorter and stouter, says a report in the Proceedings of the National Academy of Sciences. If current trends continue, its authors predict, then by 2409 descendants of the women in the study will have evolved to be one kilogram heavier and two centimetres shorter than their 2010 foremothers.


Kids not only obese but “extremely obese”

March 19th, 2010 by Mistress Krista | 8 Comments

A recent study that looked at the weights and heights of more than 710,000 children aged 2 to 19 found that 7% of boys and 5% of girls — and as many as 12% of children in some ethnic groups — were “extremely obese”. Overweight is defined as the 85th or higher percentile on the […]


Big in Japan? Fat chance for nation’s young women

March 8th, 2010 by Mistress Krista | 13 Comments

From Washingon Post:

As women in the United States and across the industrialized world get fatter, most Japanese women are getting skinnier. Still, many view themselves as overweight. The trend is most pronounced among women in their 20s. A quarter-century ago, they were twice as likely to be thin as overweight; now they are four times more likely to be thin.

Social pressure — women looking critically at other women — is the most important reason female skinniness is ascendant in Japan. “Japanese women are outstandingly tense and critical of each other,” said researcher Hisako Watanabe, who has spent 34 years treating women with eating disorders. “There is a pervasive habit among women to monitor each other with a serious sharp eye to see what kind of slimness they have.”

Public health experts say that younger Japanese women, as a group, have probably become too skinny for their own good. Restricted calorie consumption is slowing down their metabolisms, the average birth weight of their babies is declining, and their risk of death in case of serious illness is rising.

“I would advise these women to eat when they are hungry,” said Satoshi Sasaki, a professor of preventive epidemiology at the University of Tokyo School of Public Health. “They should be satisfied with a normal body.”


Sibutramine warning

January 28th, 2010 by Mistress Krista | 5 Comments

From JAMA:

Preliminary data suggest that taking the weight loss drug sibutramine (aka Meridia in the US or Reductil in the UK) may increase a patient’s risk of adverse cardiovascular events such as heart attack and/or stroke, according to the US Food and Drug Administration (FDA).

After reviewing the study, the FDA asked the manufacturer to add a warning to the label. The manufacturer, Knoll Pharmaceutical Company, has agreed to add the warning.


Eff the Resolutions workshop redux

January 24th, 2010 by Mistress Krista | Comments Off

A kind shout-out from Amanda, who attended our Feb 10 workshop (and rocked the deadlift, may I add). She reviews the workshop here — BONUS! You’ll learn what mawashi geri is!


Benefits of exercise during late pregnancy

January 23rd, 2010 by Mistress Krista | 5 Comments

Benefits of exercise during late pregnancy

Author of New Rules of Lifting for Women Cassandra Forsythe is blogging about her pregnancy. Her post on her blog at 30 weeks reports that she’s feeling good and strong! In this post, she explains why training relatively intensely is good for you. If you missed Cassandra’s excellent podcast on training and pregnancy (and other woman-related issues), see here.


Why Big Ag won’t feed the world

January 23rd, 2010 by Mistress Krista | 6 Comments

A year ago I sat in a room at the Earth Institute at Columbia surrounded by executives from big food companies. One of them, I believe from Unilever, clicked to a slide that read “The solution to global hunger is to turn malnutrition into a market opportunity.” The audience — global development practitioners and academics and other executives — nodded and dutifully wrote it down in their notebooks; I shuddered…

In 2008 more food was grown than ever before in history. In 2008 more people were obese than ever before in history. In 2008 more profit was made by food companies than ever before in history. And in 2008 more people went hungry than ever before in history.

Hunger is not a global production problem. It is a global justice problem.

A thoughtful post from Slow Food USA on the disparity between how much food we can produce and how much food actually gets to people (and how much of the food we produce is actually good, nourishing food).


Stumptuous hits the road

January 20th, 2010 by Mistress Krista | 15 Comments

Stumpamaniacs:

I’ll be in Valencia, CA next week (Jan 25) for Ninja Camp. Anyone interested in a training workshop? If so, leave a comment or email me at mistresskrista [at] stumptuous [dot] com.

I’ll also be in Seattle in late October, so if there’s anyone there who thinks a workshop would be cool, lemme know and we can try to organize something.


New Rules of Lifting for Women and podcast with Cassandra Forsythe

January 18th, 2010 by Mistress Krista | 27 Comments

New Rules of Lifting for Women and podcast with Cassandra Forsythe

If there’s a woman in your life who’s considering weight training (or a man in your life who trains women), The New Rules of Lifting for Women is an excellent introduction to the field of women and weight training.

NROL is written by a kickass trifecta of three major names in the business, including women’s nutrition and fitness expert Cassandra Forsythe. I review her book and chat with her for nearly an hour about women’s strength training, working out while pregnant, the dirty little secret of disordered eating in the fitness biz, and lots of other good stuff.


Know when to fold ‘em

January 18th, 2010 by Mistress Krista | 2 Comments

Good post from Josh Hillis today, about knowing when to quit. He’s more focused on getting women “bikini-ready”, but nevertheless the underlying concept is good — that you should understand:

  • what reality looks like — what a fit body truly is
  • how a fit body stacks up against the rest of the world (hint: 20% body fat is pretty good!)
  • you should celebrate your accomplishments — modest as they may seem to you

As he writes, “Here is the problem: You actually don’t have any idea of what you look like. Sometimes you feel fat and gross, sometimes you feel skinny and hot, and neither is entirely connected to reality.” This is especially true for folks who don’t spend a lot of time in the world of athletic training, because they don’t have the context nor experience to properly evaluate things like “strong” or “fit” or “lean”.

We don’t know what fit women really look like. They sure as heck don’t look like magazine cover models. (And even magazine cover models don’t look like magazine cover models, as the example of Heidi Montag illustrates.)

If you’ve achieved a certain (fairly moderate) set of goals, he writes, you’re already a rockstar and there is nothing left to fix. Keep up the great work! YEAH!


Canadian Health Measures Survey: Fatter! Weaker! Slower! Sicker!

January 15th, 2010 by Mistress Krista | 1 Comment

Between 1981 and 2009, fitness levels of Canadian children and youth, as well as those of adults, declined significantly, according to the first findings from the Canadian Health Measures Survey (CHMS).

BMI measurements have shown that Canadian adults have become heavier over the past 25 years.

However, the BMI is only one indicator. The CHMS offer a variety of other measures to gain a more complete understanding of fitness levels associated with current and future risk of disease. Survey respondents underwent body composition measurements and participated in fitness tests in mobile examination centres.

Fitness levels of children and youth have declined significantly since 1981, regardless of age or sex. Fitness levels of adults have also declined, particularly among younger adults.

Among youth aged 15 to 19, the percentage whose waist circumference put them at an increased or high risk of health problems more than tripled.

Among young adults aged 20 to 39, the percentage with a waist circumference that placed them at a high risk for health problems more than quadrupled. The proportions went from 5% to 21% among men, and from 6% to 31% among women.

Roughly 3% of the adult population had high blood pressure that was undiagnosed in 2009.

Full story


Ghostwriting and academic publication

January 15th, 2010 by Mistress Krista | 2 Comments

When looking for evidence-based clinical guidelines and health care information, who do you trust? Peer reviewed research? Well, hopefully. Or maybe not.

From the recent Journal of the American Medical Association (JAMA):

U.S. Senator Chuck Grassley (R, Iowa) is asking medical schools about their policies on ghostwriting, specifically, the practice in which faculty agree to be named as authors of articles written primarily by health care companies. [aka Big Pharma or Big Insurance]

In letters sent to 10 prominent universities on November 18, Grassley, ranking member of the Senate Finance Committee, asked questions about their policies for faculty who lend their names as authors of review articles, editorials, and research articles prepared by marketing and/or medical education companies on behalf of drug and device manufacturers.

“When the article is then published, the participation of the ‘ghostwriter’ may not be revealed,” Grassley wrote. “Essentially, the companies are using the reputation of prestigious academic researchers and their institutions to promote the sale of drugs and devices.”

The senator also asked the institutions their policies toward students who commit plagiarism, noting that “some experts refer to ghostwriting as a form of plagiarism, and I understand that institutions view charges of plagiarism quite seriously.”

Mike Mitka, “Ghostwriting Questions.” JAMA. 2010;303(2):125.


Strongman dead at 104… after being hit by a car

January 14th, 2010 by Mistress Krista | Comments Off

People called him the Great Joe Rollino, the Mighty Joe Rollino and even the World’s Strongest Man, and what did it matter if at least one of those people was Mr. Rollino himself.

On Monday morning, Mr. Rollino went for a walk in his Brooklyn neighborhood, a daily routine. It was part of the Great Joe Rollino’s greatest feat, a display of physical dexterity and stamina so subtle that it revealed itself only if you happened to ask him his date of birth: March 19, 1905. He was 104 years old and counting.

A few minutes before 7 a.m., as Mr. Rollino was crossing Bay Ridge Parkway at 13th Avenue, a 1999 Ford Windstar minivan struck him. The police said he suffered fractures to his pelvis, chest, ribs and face, as well as head trauma. Unconscious, he was taken to Lutheran Medical Center, where he later died.

Full story in New York Times


Still time to sign up for Jan 10 workshop!

January 8th, 2010 by Mistress Krista | Comments Off

If you are in Toronto and are looking for a good intro to weight training, nutrition, and program design, I’ll be running a 3-hour workshop this Sunday Jan 10. More details are here!

I’d love to see some more little Stumpamaniacs representin’. And you’ll get to meet my dad, who will be busting out the squat reps with his 65-year-old, post-heart-attack bad self.


Dan John DVDs and podcast

January 6th, 2010 by Mistress Krista | 7 Comments

Dan John DVDs and podcast

In the world of slick yet content-free fitness video production these DVDs stand out as a breath of fresh air and the voice of reason, just like Dan himself.


Lean Eating program registration opens today

January 5th, 2010 by Mistress Krista | 9 Comments

As some of you may know I am a coach with Precision Nutrition’s Lean Eating program. We’re about to kick off another 6-month course, and registration opens today. If you are interested in working with me as part of a group coaching program, I encourage you to sign up, and be quick about it, because the program sells out fast.

The LE program is an excellent program that provides you with a comprehensive base of knowledge and skills in the areas of nutrition and exercise, plus extensive support in the form of other coaching group members, and a coach — me.

If you’ve been frustrated by falling off the wagon in the past, this is an amazing option. It truly is life-changing. People don’t believe that their life will change when they sign up, but it’s true! The person you will be after 6 months of this program is not the person you were when you started. You will have the tools and information to make major improvements in your health, athletic performance, and body composition for the rest of your life.

The best part is that top finalists win big money, and really all you have to do to win it is just work hard. You don’t have to be special or gifted; just do what we tell you. Now that’s a damn good deal, I’d say.

BTW I don’t get a cut of sales or anything. (If only!) I mention this because I think it’s a great, well-thought-out program (if I didn’t think so, I wouldn’t be working with them) and I’d like some of the little Stumpamaniacs to benefit.


Rant 55: Predictions for 2010s

January 2nd, 2010 by Mistress Krista | 39 Comments

Rant 55: Predictions for 2010s

Stumplady is putting on her prognosticatin’ pants and giving youse the Predictions for the Decade.


Last-minute stocking stuffer! 12 months of Stumptuous!

December 20th, 2009 by Mistress Krista | 6 Comments

I’ve just finished two calendars, so you can enjoy Stumptuousy goodness year-round! Wow!

Calendar #1: FIGHTING WORDS. Boxing and grappling training shots. Check it out here.

Calendar #2: STRONG. Hangin’ out in the gym and the alleyway. Check it out here.

No airbrushing, no fake tans, no Tammy Faye makeup, no BS. Just me and some of my leetle friends.


Disordered eating may affect 10-15% of women: study

December 19th, 2009 by Mistress Krista | 5 Comments

Several maladaptive eating behaviors, beyond anorexia, can affect women. Indeed, some 10 to 15 percent of women have maladaptive eating behaviours and attitudes according to a new study published in the International Journal of Eating Disorders.

Full story

I’d actually argue that “disordered eating” as a general category affects many more women than this. If we conceptualize DE as a spectrum that includes a variety of behaviours, not just extreme, extended restriction or purging, but also periodic purposeful overeating and/or restriction, food anxieties, avoidance behaviours, a morally-tinged “good and bad foods” mindset, guilt and distress associated with eating, focus on body weight as the primary outcome of eating (and focus on a very thin body weight as ideal), eating when not actually hungry and not stopping when satiety is achieved, etc. then I would argue that 90-95% of North American women fall into this group.


Physical skill acquisition lessens depression and fatigue

December 18th, 2009 by Mistress Krista | 4 Comments

Physical activity is known to reduce depression and fatigue in people struggling with chronic illness. A new study indicates that this effect may stem from an individual’s sense of mastery over — or belief in his or her ability to achieve — certain physical goals.

Says the lead researcher, “The relationship between physical activity and reductions in fatigue in breast-cancer survivors and people with MS can be explained in part by the effect of physical activity on mastery experiences… That sense of accomplishment, or situation-specific self-confidence, serves to reduce depression, which in turn reduces fatigue.”

Full story

The lesson: Pursue skill and productive self-mastery through activity, not an abstract “perfection” or “fixing yourself”.


Sports Medicine Open Courseware

December 16th, 2009 by Mistress Krista | 3 Comments

Lurn at home — E-zy!

FutureMedica has published “25 Free Open Courseware Classes About Sports Medicine”. If you’re a self-schooling go-getter type, check it out and lurn yrself good!

Can home surgery be far behind?
*grabs hacksaw, old rags, bottle of JD, and biting stick*


Creatine and depression

December 16th, 2009 by Mistress Krista | 2 Comments

Interesting study recently from the journal Neuropsychopharmacology. (What? You didn’t see the latest issue on newsstands?! The one with Lindsay Lohan on the cover? Har.)

Anyway, this study in rats suggests that creatine, a supplement commonly used to enhance athletic performance, may have some effects on mood… but only in females…


Is bottled water really that bad? Yes

December 16th, 2009 by Mistress Krista | 8 Comments

Check out the infographic here.

Folks, if you can drink your tap water, do so.

I’ve currently got a very stylish system of old glass milk bottles and tall jars for my water drinking habit. Fancy!


Chilean weightlifter has unexpected baby during training

December 15th, 2009 by Mistress Krista | 6 Comments

Just when you think you’ve heard it all…

Chilean Olympic weightlifter Elizabeth Poblete has given birth to a baby boy during a training session, without having known she was pregnant.

Full story

Well, ladies, now you have something else to worry about besides “getting too big” from weight lifting: surprise birth. This is the best part for me:

The head trainer at the gym, Horacio Reis, said the birth had been “a surprise”. “A week ago I acted as a judge in a competition in Chile and this girl was competing. All went well and she won the competition.”

Wins a weightlifting competition a week before giving birth. Much respect.


Is this irony? EAS and Play Clean

December 15th, 2009 by Mistress Krista | 4 Comments

“Poignantly contrary to what was expected or implied”? Yeah, I’d say so.

Many eons ago, when old Mistress K was young, there was a magical playground for foulmouthed muscle heads called misc.fitness.weights. In this fantastical land, the iron-lovers with enough technical skill to use this new series of interconnected computers (the “Inter-Net”) could speak to one another, usually in profanities and allusions about various people’s mothers…


I’m an official bitch!!

December 14th, 2009 by Mistress Krista | 8 Comments

Hooray! Stumptuous.com is in Bitch magazine — an awesome interview with me by Yael Grauer. Check it out! It’s not listed in the table of contents, but it IS there. I get to say that women’s magazine workouts are “100% useless bullshit” in print! Suck on that, Conde Nast!


The Stumptuous Eats project

December 11th, 2009 by Mistress Krista | 38 Comments

Gentle readers: I am hunkering down to put my crazy culinary ideas to paper. (Or, truthfully, ideas to electrons.)

Tell me: What do you want to see in a Stumptuous cookbook?

Any and all ideas will be entertained. Hit me with the comments or email me directly at mistresskrista [at] stumptuous [dot] com.

I’ll put out a call for recipe testers soon.


Higher BMI and risk of death in sumo wrestlers

December 11th, 2009 by Mistress Krista | 6 Comments

We’ve looked at BMI and risk of death/morbidity in heavyweight NFL players; here’s a study released yesterday that examines the same issue in sumo wrestlers.


Artificial sweeteners not a “get out of bad habits free” card

December 10th, 2009 by Mistress Krista | 4 Comments

An interesting piece in a recent issue of the Journal of the American Medical Association raises one of the concerns that I’ve long had about artificial sweeteners: that calories alone are not the only problem with sweet tastes.


No body is an island

December 9th, 2009 by Mistress Krista | 5 Comments

Hot on the heels of my “bring fitness to the people” ideas comes this brilliant (as usual) essay from the folks at Exuberant Animal…


Giving her old life a knockout

December 9th, 2009 by Mistress Krista | 4 Comments

I’ve been lucky enough to know the incredible people at Toronto Newsgirls. They are a fantastic, brilliant group of folks who are life transformation magicians.

Jacqueline Scott has gone from a life of hard knocks to delivering knockouts in the ring. The 29-year-old single mother, who grew up in foster care, is on her way to becoming a plumber with dreams of competing in the 2012 Olympics. She credits the Shape Your Life boxing program, run out of the Toronto Newsgirls Boxing Club for giving her the strength to turn her life around.

Full story

Please don’t comment about how boxing is mean and violent. Nothing could be more mean and violent than the shit some of these women have gone through. Hand-holding “let’s rap about our feelings” does not work when you are struggling to get off drugs, kick out your deadbeat abusive boyfriend, and get food on the table in a very tenuous day-to-day existence. You need to find a safer, welcoming space where people let you smash inanimate objects and release your anger in a healthy way.


Follow up on “A for effort, F for execution”

December 8th, 2009 by Mistress Krista | 11 Comments

Well, it seems that the folks who wanted over-fat students to take mandatory exercise have re-thought their strategy…


I think (about dessert), therefore I am (taking up sugar)

December 7th, 2009 by Mistress Krista | 4 Comments

Even the anticipation of sweets may cause our muscles to start taking up more blood sugar, say researchers reporting in the December issue of Cell Metabolism. That message is delivered via neurons in the brain’s hypothalamus containing the chemical known as orexin and the sympathetic nervous system, the studies in mice and rats suggest.

Press release


20 min a day to sanity!

December 6th, 2009 by Mistress Krista | 3 Comments

A large-scale observational study shows that physical activity improves your chances of staying happy. The more you exercise, the better you feel.

At least 20 min/week of any physical activity (including domestic, walking or sports activities) meant a lower level of psychological distress. Participation in sports helped the most. [clicky to read the full study abstract plus discussion...]


Exercise and preventing weight gain in premenopausal women

December 3rd, 2009 by Mistress Krista | 2 Comments

A recent study shows that even fairly moderate regular activity helps maintain a healthy body weight.

Researchers examined the relationship between physical activity (PA) and weight maintenance/weight gain in a large group (46,754) of premenopausal women (aged 25 to 43 years old). Participants signed up for the study in 1989 and checked in again in 1997. 62% of the population gained more than 5% of their baseline weight by 1997.

One important difference between weight gainers and weight maintainers was physical activity. [clicky to read more...]


Fas times at inflammation high

December 2nd, 2009 by Mistress Krista | 5 Comments

For the biology nerds in the group, here’s some interesting work on how obesity functions as an inflammatory state. The basic premise, as I’ve indicated in previous posts, is that a “critical mass” (if you will) of adipose tissue produces a particular hormonal environment, because fat tissue is hormonally active. A cellular receptor known as Fas or CD95 is an important player here…


Exercise: It’s like Oil of Olay for your cells

December 2nd, 2009 by Mistress Krista | Comments Off

People who run everyday do it to keep their hearts strong, spirits up and waistlines trim, but how many could guess that sweating it out on the treadmill may actually fight aging? Research indicates people who exercise are biologically younger. A new study in the journal Circulation shows that vigorous exercise may be inducing a natural anti-aging effect that goes right down to our DNA.

Full story on ABC News


Hormones in concert

December 1st, 2009 by Mistress Krista | 1 Comment

The Scientist has a fascinating overview of some of the hormonal mechanisms behind appetite and obesity.

“Upon intensifying insulin treatment, most diabetes patients gained weight and many grew frustrated with the unpredictable glucose swings and constant insulin dose adjustments. Likewise, the vast majority of patients in our obesity clinic saw a relentless regain of their body weight. In the clinical setting, it was not uncommon for doctors to advise their patients to try harder and be more disciplined. After all, with adequate willpower and meticulous tracking of blood sugars and ingested calories, there had to be a way to do better. From a scientific perspective, however, it was quite evident that the root of the problem was far more complex.”

I <3 endocrinology, if only because it speaks to the elegant, frustratingly mysterious complexity of nature. The human body is an intriguingly self-regulating set of systems that work in delicate harmonies. Even if you aren’t partial to pharmacological treatments, this is an interesting read for biochem nerds who like to know the major players.


Metabolic Syndrome and Insulin Resistance in Division 1 Collegiate Football Players

December 1st, 2009 by Mistress Krista | Comments Off

This is an interesting study that follows on the recent discussion of the “40% average body fat” post.
I mentioned heavyweight football players as examples of folks who are very fit, but risk experiencing health difficulties nevertheless. A recent study explores this…


A for effort, F for execution

November 30th, 2009 by Mistress Krista | 11 Comments

Speaking of 40% body fat, one college is attempting — in probably the most ham-fisted way possible, no pun intended — to address the problem of obesity. Not surprisingly, people aren’t very thrilled about it… [clicky for more]


When you may not wish to be “normal”

November 28th, 2009 by Mistress Krista | 20 Comments

Brad Pilon‘s published some recent data, drawn from a 2009 study in the American Journal of Clinical Nutrition, on the average body fat % of the general population.

Now, usually we say “Oh, average for a woman is around 21-25%” or some similar number.

Actually, the US female average is… wait for it…


Rant 54 December 2009: Haven’t been there/done that, have an opinion anyway

November 24th, 2009 by Mistress Krista | 19 Comments

Rant 54 December 2009: Haven't been there/done that, have an opinion anyway

For those of you living south of 60 degrees latitude (or not in Churchill, Manitoba), polar bears may look cute and friendly, like in the Coke commercials, but they most certainly are not. They are generally grumpy, hungry creatures who think people are basically upright cocktail weenies. If you think bears are cuddly pets, you’re probably the kind of person who would own a face-eating chimp. Why armchair quarterbacks suck, and why difficulty brings growth.


Did Cookie Monster Have Mother Issues?

November 23rd, 2009 by Mistress Krista | Comments Off

Check out an awesome interview I did with psychotherapist Erin Byron on the psychology of eating. Erin’s spent more than a decade working with clients who have many types of issues. As part of this therapeutic work, she sees clients who either come to her for help with disordered eating or find that their eating is affected by other problems in their lives.

According to Erin, many of us view eating and food as we view other relationships in our life. And whether you’re an elite athlete or a working mom, one important key to healthy eating is figuring out just what kind of relationship you have with your food.


On the Awesomeness of Chickitude

November 23rd, 2009 by Mistress Krista | 1 Comment

From the lovely and talented Cassandra Forsythe, Wondrous Womanhood.

Stay tuned, by the way, for an interview I did with Cassandra about her book The New Rules of Lifting for Women as well as the new buns she’s got in the oven — at least one of them is a book, not a child!


The Female Body Breakthrough

November 12th, 2009 by Mistress Krista | 16 Comments

The Female Body Breakthrough

As an oldest sister myself, I always wanted someone to look up to — someone who’d tell me the real deal about men, women, periods, getting into shape, being my own best friend, and how to dress myself. She’d be compassionate and encouraging, but honest. She wouldn’t let me get away with BS, but she’d always be in my corner. Strength trainer Rachel Cosgrove is that woman to her clients.


Domino’s Scientists Test Limits of What Humans Will Eat

November 11th, 2009 by Mistress Krista | 2 Comments

Click through to see the video…


Squatting footwear

November 11th, 2009 by Mistress Krista | 2 Comments

I’m often asked about the best footwear for squatting. Many people find that their ankles are too inflexible initially to get proper depth without their heels coming up off the floor. In some cases, a hard-soled shoe with a heel is a good idea. A manufacturer has just brought out a new line of shoes that offers one possibility.


Spezzatino Vol 7: Basil now available!

November 5th, 2009 by Mistress Krista | Comments Off

Another amazing creation from Team Spezzatino! Way to go guys!

Here’s what’s in Vol 7.

Also check out our redesigned website and blog.


Where your junk food is grown

November 3rd, 2009 by Mistress Krista | 2 Comments

Given our recent discussion of GM food, here’s another spanner in the works: Let’s say we use GM to produce abundant, disease-resistant crops. OK, that sounds like a good start. But where might that GM material go? Healthier spinach? Shiny purple eggplants? Or stuff that we don’t actually need?

Author Margaret Webb explores one of the real reasons for good food shortages: Overproduction of crap.


Junk food turns rats into addicts

November 3rd, 2009 by Mistress Krista | Comments Off

From ScienceNews:

Junk food elicits addictive behavior in rats similar to the behaviors of rats addicted to heroin, a new study finds. Pleasure centers in the brains of rats addicted to high-fat, high-calorie diets became less responsive as the binging wore on, making the rats consume more and more food. This may help explain the changes in the brain that lead people to overeat.

“This is the most complete evidence to date that suggests obesity and drug addiction have common neurobiological underpinnings,” says study coauthor Paul Johnson of the Scripps Research Institute in Jupiter, Fla.

Full story


The wit and wisdom of Dan John

November 3rd, 2009 by Mistress Krista | Comments Off

Shall I compare Dan John to a summer’s day?
My love for him is warmer and less full of bugs or the sound of jet-skis.
Shameless, he pukes and waddles, expectorating lung-butter.
Yet more 30-rep squats await with cold iron eagerness.

Check out Chris Shugart’s new interview with Dan on the subject of conditioning.


My Life and Karate blog series

November 2nd, 2009 by Mistress Krista | Comments Off

From reader Jeremy:

My karate dojo, Sun Dragon (www.sundragon.org), is a women-focused non-profit school that does a lot of community self-defense and violence prevention work. Being a non-profit, we live on the wild side of the budget, and we have a yearly fundraiser to make up the gaps and keep pur scholarship fund, well, funded. My fundraising strategy is to blog – it’s what I do best. So I’m writing a hopefully-humorous post a day about martial arts and violence prevention and my life. Even if your readers aren’t in Austin or don’t care to donate, they may enjoy the posts!

Check ‘em out starting here!


Why baloney can bum you out

November 2nd, 2009 by Mistress Krista | 2 Comments

From BBC News:

Eating a diet high in processed food increases the risk of depression, research suggests. What is more, people who ate plenty of vegetables, fruit and fish actually have a lower risk of depression. Researchers split the participants into two types of diet – those who ate a diet largely based on whole foods, which includes lots of fruit, vegetables and fish, and those who ate a mainly processed food diet, such as sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products.

After accounting for factors such as gender, age, education, physical activity, smoking habits and chronic diseases, they found a significant difference in future depression risk with the different diets. Those who ate the most whole foods had a 26% lower risk of future depression than those who at the least whole foods. By contrast people with a diet high in processed food had a 58% higher risk of depression than those who ate very few processed foods.


Why are fat people abused?

November 2nd, 2009 by Mistress Krista | 8 Comments

From BBC News:

Shouted at, spat at and even attacked, overweight people are campaigning for laws to protect them. Why is “fattism” seen by many as an acceptable prejudice? Verbal attacks are part of daily life for some of the overweight. From people commenting on the contents of their shopping trolleys to shouting abuse at them in the street. In extreme cases there can even be physical abuse. Why are many folk so intolerant of fat people? Discrimination on other grounds is widely frowned upon, so why is weight different? [Clicky to read more...]


Adverse effects of drugs are “neglected, restricted, distorted and silenced”

November 2nd, 2009 by Mistress Krista | 1 Comment

From DrBriffa.com:

When someone takes a medicine, it is generally in the hope that it will do some good. However, whether it does or doesn’t is only half of the story: even the seemingly most innocuous of drugs can have adverse effects on health. In an editorial in the Archives of Internal Medicine, Dr John Ioannidis of University of Ioannina School of Medicine in Greece, makes the point that adverse effects from drugs are “neglected, restricted, distorted, and silenced”


More reasons why Big Food deserves a special place in hell

October 30th, 2009 by Mistress Krista | 8 Comments

Cereal manufacturers spend nearly 156 million dollars every year on marketing their cereals to children on television. They also market extensively on the Internet, in stores, through social media and on packaging, said the researchers. Lead investigator Dr Jennifer L Harris, director of marketing initiatives at the Rudd Center, told the press that:

“This research demonstrates just how far cereal companies have gone to target children in almost everything they do.”

The total amount of breakfast cereal marketing to children on television and computer screens, and at their eye-level in stores, combined with the appalling nutrient profile of the cereals most frequently marketed, is staggering,” she added. [Clicky to read more...]


Intestinal immunity

October 30th, 2009 by Mistress Krista | 2 Comments

Breakthrough research describes a mechanism that links diet, gut bacteria and the immune system: GPR43, a molecule expressed by immune cells and previously shown to bind short chain fatty acids, functions as an anti-inflammatory receptor.

“The notion that diet might have profound effects on immune responses or inflammatory diseases has never been taken that seriously,” said Professor Mackay, the lead researcher. “We believe that changes in diet, associated with western lifestyles, contribute to the increasing incidences of asthma, Type 1 diabetes and other autoimmune diseases. Now we have a new molecular mechanism that might explain how diet is affecting our immune systems.”

Seriously guys? It never dawned on you that what you eat might make you sick or better?

Full story in Science Daily — bottom line (ha ha): eat more fibre, fruit and veg, yaddayadda the usual.


Ask a grownup first… eh, don’t bother

October 30th, 2009 by Mistress Krista | 2 Comments

Ask a grownup first... eh, don't bother

Fun photo from reader Lieke in the Netherlands, “Here is my 4-year-old nephew lifting my 26lb kettlebell (12k), while weighing in at about 35lb (16k) himself.” Not a bad coefficient, I’d say. Check it out ladies — if you’re still “toning” with those pink weights, consider that a 4-year-old child is lifting much more than you.


Endangered gym species

October 30th, 2009 by Mistress Krista | 1 Comment

For too long you’ve ignored them, or wished they would drop a weight on their foot. Maybe you turned up your iPod to avoid them. Or perhaps you sneaked off a whey protein fart in their vicinity. Now things are different. The douchebags are mad as hell and they aren’t gonna take it any more, and that includes the jerkoff who does 500 sets of biceps curls in your squat rack!


Rant 53 November 2009: Swhiner baby

October 28th, 2009 by Mistress Krista | 16 Comments

Rant 53 November 2009: Swhiner baby

Hey! Apparently there is this thing called swine flu! And we are all going to die horribly from it! Instead of the Four Horsemen, the apocalypse will be wrought upon us by the Four Pigmen, who will arrive in a burst of porcine glory astride their mighty oinking and snuffling steeds!


Which Squat Helps Your Beatdown More?

October 27th, 2009 by Mistress Krista | 11 Comments

From Stephan Kesting’s Grapplearts newsletter (no URL, so I’ve reprinted):

Re: the five most useful weight training exercises to develop a killer kneebar: “It’s no coincidence that the very first of those exercises is the barbell squat. If you can only do one weightlifting exercise then it should probably be the squat – it’s a great exercise for your legs, and the legs are so very important in jiu-jitsu and grappling….” [clicky to read more]


Toronto Olympic weightlifting workshop Nov 1

October 26th, 2009 by Mistress Krista | 1 Comment

Ever wanted to learn the Olympic lifts? Then come check out the Sunday Nov 1 workshop at Bang Fitness!

Cleans!

Jerks!

Snatches!

Other things that sound dirty but aren’t!

Hosted by the guy who taught me how to hoist the bar when I was but a wee weakling. (I’m still wee but at least I’m less of a weakling.)

For more information and registration go to BangFitness.ca


I don’t know what this Twit thing is but the kids are crazy about it

October 23rd, 2009 by Mistress Krista | 2 Comments

Continuing my habit of being on the trailing cusp, I’ve finally joined Twitter. Find me at @stumptuous. I am only grateful that I beat my dad to this. (I’ve distracted him temporarily with the challenge of downloading a PDF file.)


Bodybuilding Professors Outmuscle the Stereotype

October 16th, 2009 by Mistress Krista | 2 Comments

As an assistant professor of philosophy at Washington and Lee University and a professional bodybuilder, Melina Bell is used to people judging her body of work—and her body.

Guess which form of scrutiny gives her the sweats.

“When I’m standing up there all tanned and flexed, I am free of anxiety,” she says. “It’s when I’m presenting a paper that I start to feel exposed.”

Yeah, somehow excruciating physical effort STILL sucks less than a university job interview.

Full article, with photos and interviews with heavyweights Anne Bolin, Leslie Heywood, and Jan Todd


Anti-obesity ad shocks New Yorkers

October 11th, 2009 by Mistress Krista | 6 Comments

Hard to imagine New Yorkers can be shocked by anything, but whatever. A glass of thick, yellow human fat, marbled with blood vessels, is the latest weapon in America’s war on obesity…


Flu shots and danishes

September 28th, 2009 by Mistress Krista | 2 Comments

Great little “WTF” post by KB queen Pamela McElree. Mandatory flu shot, mandatory sugar menu.


Why crystal meth lattes are bad for you

September 26th, 2009 by Mistress Krista | 5 Comments

An important piece from Mike Mahler below, about stimulant use.

He confirms my own longstanding concerns about stimulant use in the fitness/nutrition population. (Thus he must be right. Ha ha!) It seems like every “serious” fitness type is jacked up on something, all the time. In the past I’ve used ephedrine and allowed my caffeine intake to drift up to something like 300 mg daily. DO NOT RECOMMEND.

‘Cause here’s the thing about stimulants. They do not “give” you energy. They BORROW energy from the future. Energy doesn’t come from nowhere. (Cf. Laws of Thermodynamics.) (Clicky to read more…)


Scooped again: NYT on Vitamin D

September 25th, 2009 by Mistress Krista | 3 Comments

As usual the New York Times steals my ideas. (Hee!)

This one is particularly interesting for youse guys as site readers because it discusses the role of Vit D in athletic performance.

One of the important things to remember is that athletes typically need more nutrients than the average couch sloth. Thus, an intake that would be entirely adequate to prevent malnutrition in Jane Sixpack (the beer, not the abs) would be INadequate in Jane Sixpack (the abs, not the beer). Indeed, we don’t just want to prevent malnutrition; we want the body running at optimal condition.

So, if you’re active regularly, you may indeed need to supplement your diet even if you are already eating well.


The people benefiting from food allergies

September 24th, 2009 by Mistress Krista | Comments Off

From Slate.com, an interesting read about who benefits from the increase in food allergies over the past few decades. Food allergies of course are very real (I have some mild contact allergies with certain fruits, and shrimp for my sister equals a trip to the hospital), but this article asks some provocative questions about who ultimately cashes in.


Beware the Skinnymunch, my son! The jaws that bite, the claws that crunch!

September 24th, 2009 by Mistress Krista | 1 Comment

According to a new study in the Journal of Consumer Research, which examines how other peoples’ weight and food choices influence how much we eat, we are more likely to eat more in the presence of a thin person who eats a lot.

I’m not really sure how broadly (sorry) applicable these findings are, but they at least add to a growing body (double sorry) of evidence that indicates how our eating behaviours are shaped by social cues.

The press release, as usual, oversimplifies the concepts underlying the research…


1 in 6 obese Australians believe their weight is normal, says survey

September 23rd, 2009 by Mistress Krista | 1 Comment

According to results released Sept 15 by Zurich Financial Services Australia (Zurich) and the Heart Foundation in their joint second annual Zurich Heart Foundation Heart Health Index:

Australians have a risky, distorted perception of their health status, and are unwittingly putting their heart health at risk… [T]his year even more Australians have been shown to be obese or overweight (54 per cent)… Many Australians are clearly unaware that making lifestyle changes could lower their risk of heart disease…

[Clicky to read more...]


Knocked Up: A Female Nutrition Researcher’s Pregnancy

September 23rd, 2009 by Mistress Krista | 2 Comments

A great blog series by Cassandra Forsythe, one of the authors of The New Rules of Lifting for Women. Cassandra’s in her first trimester, and journaling the ups, downs, and upchucking of pregnancy as an experienced weight trainer and nutritionist. First discovery: The George Costanza nap is a great innovation.


Are triathletes healthy?

September 18th, 2009 by Mistress Krista | 10 Comments

Puzzling as it is for many people unaccustomed to this logic (typically, those people prone to assume that if 1 drink is fun, 20 must be fucking hilarious), biology has a sweet spot for everything. There is a right amount — usually a range — for everything. It may indeed be moderate. It may be large. Or it could be a tiny microgram.

In this case, endurance exercise. How much is too much? There is accumulating evidence that while some is good — say, a nice half-hour’s run outside on a sunny day — running marathons may not be the brightest idea for the average person…


Swine-B-Gon

September 17th, 2009 by Mistress Krista | 17 Comments

Now that the world is convinced that the swine flu apocalypse is nigh and the season of snottynosed brats at daycare is upon us, I’d like to draw your attention to a very easy, yet important, public health and prevention measure. Vitamin D. Recent research, confirmed by the World Health Organization, indicates that an enormous […]


My core workout for the day

September 12th, 2009 by Mistress Krista | 1 Comment

These sites have no fitness content whatsoever. They just made me laugh until my abs went on strike, and I wanted to share.

Pictureisunrelated.com

Roller Coaster Funnies


Physical activity and cancer

September 12th, 2009 by Mistress Krista | 6 Comments

From a recent study:

Cancer is the second leading cause of death in the United States, accounting for 1 in 4 deaths annually. It has been estimated that one third of all cancer deaths are related to overweight/obesity, physical inactivity, and poor diet. Epidemiological studies have shown that regular physical activity reduces the risk for some types of cancer as well as postdiagnosis mortality.

Let’s break it down…


In Which Your Gentle Narrator Continues to Stare Into The Abyss

September 8th, 2009 by Mistress Krista | 10 Comments

Thanks to reader April for this one:

A new food-labeling campaign called Smart Choices, backed by most of the nation’s largest food manufacturers, is “designed to help shoppers easily identify smarter food and beverage choices.” The green checkmark label that is starting to show up on store shelves will appear on hundreds of packages, including — to the surprise of many nutritionists — sugar-laden cereals like Cocoa Krispies and Froot Loops.

“These are horrible choices,” said Walter C. Willett, chairman of the nutrition department of the Harvard School of Public Health…. Dr. Kennedy, who is not paid for her work on the program, defended the products endorsed by the program, including sweet cereals. She said Froot Loops was better than other things parents could choose for their children.

Full story in NYT

Yes, not just “inappropriate” or “unseemly”. Downright horrible. To quote Chief Wiggum, “Nice work, boys.”

And I agree, Froot Loops is better for children than, say, flaming gasoline or a sharp stick in the eye. STOP CRYING OR I’LL GIVE YOU SUMTHIN TO CRY ABOUT!


In Which Your Gentle Narrator Loses Faith in the Universe

September 7th, 2009 by Mistress Krista | 6 Comments

Yesterday I was in the grocery store. A package caught my eye. I picked it up and examined it. It was baby food. Across the front, in big letters: HEALTHY BLUEBERRY PUREE.

The substance actually resembled Rice Krispies. It wasn’t blue in the least, which indicates a somewhat minor contribution from blueberries. Ingredients? Wheat flour, sugar, rice starch, soy lecithin, sodium, 3 preservatives. Last and surely least, blueberry puree. Yes, blueberry puree probably accounted for about 0.1% of this abomination. Basically, this was baby Froot Loops.

WHAT KIND OF ASSHOLE PURPOSELY FEEDS SUGAR TO BABIES!? And pretends it’s healthy? I hope every food company executive responsible for this gets a horrible genital rash and ingrown eyelashes.


Quote of the day Sept 4

September 4th, 2009 by Mistress Krista | 2 Comments

“Fitness is about generating the forces needed to thrive and survive — a fact that doesn’t change as we age. The carnival act/cardio groupies find creative ways to miss that point.” –Steven Plisk, Excelsior Sports


What’s in your kids’ lunches?

September 4th, 2009 by Mistress Krista | Comments Off

From CBC.ca:

How much sugar and fat are stuffed into that granola bar you’re slipping into your child’s lunchbox? And how salty are those cheesy snacks that Junior favours at recess? We offer this chart for time-crunched parents looking to compare the sugar, salt and fat content in some popular snack foods.

The chart includes more than 170 foods and can be filtered and sorted according to your specifications.


Will write for Big Pharma grants

August 30th, 2009 by Mistress Krista | 2 Comments

The practice of ghostwriting, where pharmaceuticals companies convince university professors to put their names on articles written by someone else, was brought further into the light after a Canadian professor admitted she wrote only a portion of a published paper, despite being listed as sole author…


Can running actually HELP your knees?

August 30th, 2009 by Mistress Krista | 10 Comments

It’s a common truism that runners are all hobbling around with busted pins. Now, we all know That Diehard Runner Person — along the lines of “My foot fell off and was flapping against my shredded shin for 17 miles but I iced it and took 2500 mg of Advil when I got home so I think it’ll be OK.” Also, many folks have tried running and had to quit early because of things like shin pain and kneecap irritation.

As the boomer generation ages, we are treated to more articles about how “fitness nuts” are paying the piper with hip replacements. Many articles in the mainstream media tut-tut over the premise that boomers are not prepared to go quietly into that good night, and are still trying to wakeboard in their silver years…


Time redeems itself

August 29th, 2009 by Mistress Krista | 5 Comments

If we consider food through its entire life cycle, from seed to table to disposal, it becomes clear that we’re living on borrowed time and money. “Penny wise, pound foolish” applies also to what we eat, and it’s increasingly obvious that looking for the lowest prices hasn’t done us any favours…


One reason why exercise DOES matter

August 28th, 2009 by Mistress Krista | Comments Off

As promised, Helen Kollias busts it out in this week’s Research Review on PN. Turns out that exercise improves a lot of things — including our metabolic rate when we are restricting calories. Well, I’ll be a monkey’s auntie! Now what the hell am I gonna do with this snuggly blanket thing I bought for watching TeeVee 24-7? Given that apparently August in Toronto involves October, I guess I’ll be keeping warm…


Exercise doesn’t work redux

August 27th, 2009 by Mistress Krista | 5 Comments

John Berardi’s treatment of the now-infamous Time article on the purported uselessness of exercise can be found here. Contains the phrases “shit-ton” and “eat it”. You can see why we get along so well. JB’s take on it is interesting, because he’s actually done some of the foundational research behind the “exercise ain’t no good nohow” hysteria (as opposed to being some bitter dude who hates his exercise program and possibly, based on his description, his entire physical existence).

And stay tuned — check the PN blog tomorrow because Helen Kollias will be busting out the science that compares caloric restriction without exercise to caloric restriction with exercise. The results may surprise you. Well, probably not YOU as Stumptuous readers. But act surprised when you whip this one out to slap your smug non-exercising colleagues.

BTW confidential to body/exercise-hating dude: If you hate the gym so much, go find something fun, dumbass! This is like complaining because your head is constantly sore when you whack it with a hammer. Are salsa dancing classes, Ultimate Frisbee teams, or rock climbing that hard to come by in your neighbourhood?


Oral contraceptive use = teh suck in the gym?

August 25th, 2009 by Mistress Krista | 6 Comments

From ScienceDaily by way of a couple of helpful Stumptuous readers:

Many active young women use oral contraceptives (OC) yet its effect on their body composition and exercise performance has not been thoroughly studied. A team of researchers has now examined the effects of OC on female muscle mass, and found that oral contraceptive use impairs muscle gains in young women, and is associated with lower hormone levels.

Full story


Fighting for the Right to Fight article series

August 24th, 2009 by Mistress Krista | 11 Comments

Now that women’s boxing has been added to the roster for the 2012 Olympics, and now that one of the first sanctioned women’s MMA bouts has occurred, the question of women fighting will move increasingly into the public eye. Researcher David Mayeda has penned an unusually thoughtful and informative treatment of the subject in this article series, which is well worth reading for anyone interested in women’s MMA/fighting as well as women’s participation in male-dominated sports generally. MMA/fighting is a bit unusual in that it has a long-established tradition of things like ring girls and ritualistic displays of machismo, but nevertheless it does reflect familiar challenges.


Young women consistently exercise less than young men

August 24th, 2009 by Mistress Krista | Comments Off

Despite mounting public health concerns about obesity and persistent social pressures dictating that slim is beautiful, young women in their ’20s consistently exercise less than young men. And young black women showed significant declines in exercise between 1984 and 2006, according to a University of Michigan study to be published in the October issue of the American Journal of Public Health.

The study is one of the first to analyze long-term patterns in weight-related activities, and to assess how these patterns vary by gender, race and ethnicity, and socioeconomic status. The disparities in health behaviors the study reveals are consistent with disparities in the prevalence of obesity, particularly among women, according to Philippa Clarke, lead author of the study and a researcher at the U-M Institute for Social Research (ISR).

Full story


Photo o’ the day

August 20th, 2009 by Mistress Krista | 7 Comments

Photo o' the day

A beautiful shot of Canadian hurdler Priscilla Lopes-Schliep as she jumps for joy after winning a medal. Looka those powerful legs! Those are squattin’ legs!


Take that, you boobs!

August 19th, 2009 by Mistress Krista | 2 Comments

As a member of Stump Nation y’all know that weight training cures everything from hangnails to mother issues. New research shows that contrary to previous medical advice, weight training helps breast cancer recovery. Read on, MacDuff…


Looking for losers

August 18th, 2009 by Mistress Krista | Comments Off

I’m posting this on behalf of a colleague who is looking for study participants. She’s looking in particular for successful weight losers who’ve lost a significant amount of weight and kept it off for >1 year. (Not surprisingly, she’s having a tough time.) Here’s her call for participants — please contact her directly at the info below.


Why exercise won’t make you thin (and other idiotic tales of mass media reporting)

August 16th, 2009 by Mistress Krista | 8 Comments

ZOMG! EXERCISE IS A LIEEYEEE!! THOSE MEAN JOCKS MAKE US DO STUFF AND IT DON’T WERK NOHOW!

This wasn’t the headline for Time magazine’s recent piece, but it might as well have been…


It’s not just a doughnut. It’s a DEVICE OF DEATH!

August 14th, 2009 by Mistress Krista | 5 Comments

Continuing with our DEVICE OF DEATH theme, a Florida doctor is in the doghouse after declaring that donuts will kill you as sure as strychnine. Considering that this doctor served in Iraq, and thus has some comparative concept of things that will kill you, that’s pretty heavy shit. This dude must be serious. In any case, Big Donut got his ass fired.


Single vs multiple sets: Finally, the answer! (We hope.)

August 11th, 2009 by Mistress Krista | 18 Comments

Oh, how the debate has raged over the years. Single sets to failure? Multiple sets? How many?

Leaving aside the fact that the body is not great at counting, which often invalidates many of the Baroque mathematical elaborations of bodybuilders, and forgetting that we should just lift the damn heavy thing until it isn’t as heavy and then go find a heavier thing, the question of whether single sets of exercises is better than multiple sets is actually kind of a good question for folks seeking optimal efficiency and results from their workouts.

Well, here’s the answer. We think. A meta-analysis concluded that “2 to 3 sets per exercise are associated with 46% greater strength gains than 1 set, in both trained and untrained subjects.”

There you have it. 46% more — that’s nearly half — and that’s good enough for me.

Krieger, James. “Single Versus Multiple Sets of Resistance Exercise: A Meta-Regression.” The Journal of Strength & Conditioning Research.


Why Jack LaLanne is The Man and always will be

August 11th, 2009 by Mistress Krista | 1 Comment

“People don’t die of old age, they die of neglect.” — Jack LaLanne

At 93 this dude still makes us all look like sniveling blobs. We should only age so well…


It’s not just a sedentary life. It’s a DEVICE OF DEATH!

August 11th, 2009 by Mistress Krista | Comments Off

Data from the Aerobics Center Longitudinal Study suggests that fitness level was a significant predictor of mortality — one follow-up study of 40,842 people suggests that poor fitness level alone was responsible for 16% of all premature deaths in both men and women. The ongoing study began in 1970 and includes more than 80,000 patients. Read more…


Why mainstream health reporting is crap

August 9th, 2009 by Mistress Krista | 2 Comments

Over 22 months, media researchers rated 500 health news reports from major newspapers, the Associated Press wire, and three TV networks according to how well they fulfilled certain quality standards. They concluded that 62 to 77% of stories didn’t adequately address costs, risks, benefits, the quality of the evidence, and other treatment options when covering healthcare products and procedures…


Reader mail 8

August 8th, 2009 by Mistress Krista | 15 Comments

Reader mail 8

“I was unfit my entire life and avoided the gym for years, convinced that it was going to be just like High School gym. In my late 20s, I went through a rough patch and got seriously depressed. My weight ballooned to the point that when I turned 30 things were at their worst and I weighed 315 lbs. A few years ago I finally decided that I had to stop ‘waiting’, and get to it…”


Work for Precision Nutrition

August 6th, 2009 by Mistress Krista | Comments Off

As some of you know, I do a bit of work with Precision Nutrition, most recently as a Lean Eating Coach. Now they’re hiring. It’s a great company to work for, so if you’re interested, check it out.

If you love exercise, nutrition, and sport, and you’re among the best in your field, there may be an opportunity for you at Precision Nutrition.

Current openings include:

  • Web Designer
  • Copywriter
  • Coach – Lean Eating Program
  • Telephone Nutrition Support
  • Executive Assistant

Click here to learn more:
http://www.precisionnutrition.com/contact#employ


In Which Scarlett Johanssen Does, Verily, Bring It Upon the Buttocks of the Mass Media

August 6th, 2009 by Mistress Krista | 7 Comments

In the Huffington Post, Scarlett Johanssen opens a can of whupass on critics and tabloids who make up BS about celebrities…


Inspired by Shaky Man in the Gym? Donate to Parkinson’s research

July 28th, 2009 by Mistress Krista | Comments Off

Fans of Shaky Man in the Gym: If you’re inspired by Neil’s story, as I was, consider making a donation to the Unity Walk NSW 2009 for Parkinson’s NSW (Neil’s page — with a gym photo!), or a donation to the Parkinson’s foundation of your choice, such as:


How much should you passively stretch?

July 27th, 2009 by Mistress Krista | Comments Off

In general, active mobility (warmup through movement, taking joints through increasingly full range of motion) is best done before workouts, and passive stretching (ie traditional stretch-and-hold type stretches) afterwards.

But how much passive stretching to do? A recent study suggests that a couple of 30-second passive stretches may be sufficient to decrease stiffness…


Breaker! Breaker! Haul your rig over and we’ll bust some lunges

July 9th, 2009 by Mistress Krista | 4 Comments

Breaker! Breaker! Haul your rig over and we'll bust some lunges

From the Globe and Mail July 9, 2009:

Truckers have long been perceived as the unhealthiest members of the modern work force: a pill-popping, chain-smoking lot who only unbuckle for a plate of steak and eggs at truck stops.

But a growing number of health nuts have infiltrated the 18-wheeler set. And their bosses – concerned by the added costs and dangers of having unhealthy employees on the road – are encouraging more drivers to follow suit…


For a Frugal Dieter, Weight Loss on a Sliding Scale

July 7th, 2009 by Mistress Krista | 7 Comments

From the NYT:

If you’re one of the millions of people who are dieting right this minute, or even thinking about it, here’s some good news: you don’t have to throw a lot of money at the problem to see results. In fact, you may not have to spend much at all.

Full story

No shit?! ‘Cause I thought the point was to EAT LESS. And eating less strikes me as, y’know, cheaper. Only in North America would we assume that eating less — and eating better — means spending more on “special” foods. We’ll happily buy $5 protein bars instead of eating a couple of eggs plus an apple.

My most recent vacation brought this point home very well. I booked a hotel room with a kitchen and made nearly all of my meals. I spent a total of $250 on groceries for a week, which is more than I normally spend but in addition to the regular staples (e.g. meat, fruit, veg) I had to get “kitchen set-up” things like olive oil, a pound of coffee, spices, mustard, balsamic vinegar, etc. Still, not a bad deal if you consider that even a cheap restaurant meal would be $15-20 per person, and very likely the food quality would not be ideal.

More on saving money while eating well


Supplements: What you don’t know (and probably wish you didn’t, after reading this)

July 4th, 2009 by Mistress Krista | 3 Comments

The sports-supplement world has many power brokers… They have risen along with an industry that in three decades has grown from a niche business serving iron-heaving behemoths to a broad-based juggernaut with nearly $20 billion in U.S. sales in 2007, according to the Nutrition Business Journal.

Despite the move into the mainstream the industry remains fertile ground for kitchen chemists with little or no formal education in science or nutrition—and in some notorious cases former steroid users and dealers. They help decide what compounds go into the fat-burners, muscle builders and preworkout drinks consumed annually by an estimated 33.5 million Americans…


1 run a day, every day

July 4th, 2009 by Mistress Krista | Comments Off

From RossTraining.com:

Throughout this blog’s history, I’ve highlighted several inspirational stories. Inspiration has come from different faces and different places. There are those who have overcome adversity, others who defied the odds, and others who have performed at the highest level. We all find inspiration from different sources (and for different reasons). What is inspiring to one may not light the fire for another. I therefore strive for variety within this section.

Today’s story is one that is quite unique. The individual performance of Mark Covert at any given time may not be record setting, but the cumulative total certainly is. Mark Covert has run a mile or more every day for over 40 years. Assuming he continues, he will soon close in on 15,000 consecutive days.

Read more


Rant 52 July 2009: Mistress goes to the mountain

July 4th, 2009 by Mistress Krista | 19 Comments

Rant 52 July 2009: Mistress goes to the mountain

Things I learned on my summer vacation: Oxygen is important. Colorado grandmothers make Marines look like crybabies. Also, eyeballs can explode. Cooool.


“Extras” responsible for 36% of energy intake

July 4th, 2009 by Mistress Krista | 5 Comments

A recently published study in the European Journal of Clinical Nutrition examined Australians’ consumption of “extra” foods, which were defined as “energy-dense, nutrient-poor foods”. (Which is a kind way of saying junk foods or fake foods.) The study also looked at how much of a contribution these foods made to total energy (ie calorie) and nutrient intakes.


Industrial farming = < nutrition

July 3rd, 2009 by Mistress Krista | 4 Comments

From Mother Earth News:

Plant breeders have increased yields in most crops, but this is causing our food’s nutrient content to decline.

  • Wheat and barley: protein concentrations declined by 30 to 50 percent between the years 1938 and 1990.
  • In 45 corn varieties developed from 1920 to 2001, concentrations of protein, oil and three amino acids have all declined in the newer varieties.
  • Six minerals have declined by 22 to 39 percent in 14 widely grown wheat varieties developed over the past 100 years.
  • Average calcium content of broccoli was 12.9 milligrams per gram of dry weight in 1950; 4.4 mg/g dry weight in 2003

Why? And what to do? Read more


How much does it cost to work out?

July 3rd, 2009 by Mistress Krista | 1 Comment

From Straight to the Bar:

The fitness industry constantly pushes you to work out, with the tacit message that it is free and accessible for you to do so. When anyone challenges this, saying something is too expensive, the end-all salesman comeback is “How can you put a price on your health?” But money is a legitimate issue. I respect people who raise this as a concern, despite how callous to it I was trained to be as a salesman – I mean, personal trainer – by the gyms I worked for. I hate to think that this marketing axiom is driving people away from developing that part of themselves to which they are naturally entitled – and by which, biologically required…

Read more


This week in food from The Onion

July 3rd, 2009 by Mistress Krista | Comments Off

Trenchant social commentary from The Onion

Diet Book Author Advocates New “No Food Diet

Taco Bell’s new Green Menu takes no ingredients from nature

New Wearable Feedbags let Americans Eat More, Move Less


Va. Man, 107, Finds Blessings And Burdens In Longevity

July 2nd, 2009 by Mistress Krista | 2 Comments

From the Washington Post: Ask Larry Haubner for the secret to living 107 years, and the Fredericksburg man flexes his biceps, flashes a mostly toothless smile and growls. “Nutrition!” he bellows. “Exercise! I think we should all exercise more than we do.” Haubner, who was born June 14, 1902, is blue-eyed and bald and answers […]


Exercise and women with disabilities

July 2nd, 2009 by Mistress Krista | 4 Comments

New study out for any of you interested in women and disabilities:

Rolfe, Danielle, et al. “Negotiating Participation: How Women Living With Disabilities Address Barriers to Exercise.” Health Care for Women International 30, no.8 (August 2009): 743 – 766.

Abstract

Exercise participation among women living with disabilities can be limited as a result of pain, decreased muscle strength, and limited mobility. More “disabling” than these symptoms, however, is a lack of accessible exercise facilities in women’s communities. Our study explores how material and social structures and functions existing and operating within women’s communities and at community-based exercise facilities affect their participation. Interviews with 15 women living with disabilities were conducted and qualitatively analyzed. Participants discuss the benefits of their exercise participation, in addition to how they experience and negotiate structural and attitudinal barriers within community-based facilities.


How do I know if I’m sensitive to grains?

July 2nd, 2009 by Mistress Krista | 7 Comments

A reader asked this elsewhere on the site and I thought it worth answering here as well, since many of you may be suffering unknowingly. Grain intolerance — or more precisely, an inflammatory response to the proteins in grains, which can touch off a host of autoimmune symptoms — is relatively common. Unfortunately few affected people realize it, because the symptoms aren’t always stomach-based, and/or typically appear hours after consumption. And since most North Americans’ diet is grain-based, people with intolerances find themselves just chronically, generally ill from multiple ongoing exposure.

Here are some typical symptoms…


The Wit and Wisdom of Mark Rippetoe

July 2nd, 2009 by Mistress Krista | 6 Comments

Strength training commands a certain mix of brutal honesty, humility, and humour. Funny and stupid shit happens in the process of getting strong, and there are certain intractable truths that do not go away for wishing. If strength training had a slightly more foulmouthed and proletariat Mark Twain it would be Mark Rippetoe. Here are a few of his choice insights.


Dumbass Diets, Part 135: The Red Bull Diet

June 30th, 2009 by Mistress Krista | 9 Comments

From the No shit — ya think this might be bad? files:

A 23-year-old Auckland mother who lost 45kg in eight months by drinking nothing but energy drink Red Bull says she has ongoing health problems because of the diet.

Brooke Robertson told the Herald on Sunday she shrank from 105kg to 60kg drinking nothing but 10 to 14 cans a day, often accompanying them with nothing more than a handful of dry Honey Puffs.

Full story

She should have kept going and won a Darwin Award for this one.


Free access to EJCN issue on trans fatty acids

June 23rd, 2009 by Mistress Krista | 1 Comment

Yes! FREE! WOW! Now you too can learn all about trans fatty acids! Shazam!

This supplement to the May 2009 issue of the European Journal of Clinical Nutrition contains some review articles as well as the World Health Organization’s position statement on TFAs. Worth reading if you’re nutritionally minded. Of note is the WHO’s recommendation, based on new international data:

to significantly reduce or to virtually eliminate industrially produced TFA from the food supply… by the virtual elimination of partially hydrogenated vegetable oils in the human food supply, replacing them with healthy cis-unsaturated fatty acids.


Globe and Mail series on sodium

June 22nd, 2009 by Mistress Krista | 15 Comments

This week until Friday the Globe and Mail is running a series on sodium in our diets. The average person needs about 1500 mg daily. Our average intake? More like 3600. Like sugar, this shit is in everything — even Cheerios. Check out the Salt-O-Meter to find out where this crap lurks.

A harsh lesson about processed foods for younger people who are now suffering hypertension, even in their teens.

Saturday the 20th: Hypertension at age 14 (full article and video)
The taste of things to come
Monday 22nd: Hunting for the “salt gene” and ethnic disparities in sodium tolerance

Check it out all week and find out how to say Na+ Na+ Na+ Na+, Na+ Na+ Na+ Na+, hey hey hey, good bye.


Moah Powah

June 15th, 2009 by Mistress Krista | Comments Off

Do you want MORE POWER? Do you want to be a TOTAL NINJA? Do you want to run as fast as KENYANS? You’ll be as fast as KENYANS!

It’s like adding chocolate to an electrical storm!

Or, you could just buy Coach Randy Hauer’s e-book More Power. It’s a smart, sensible guide to starting Olympic weightlifting. If you’ve ever entertained thoughts of throwing a bar over your head, get this little gem.


Overfat youth at risk of chronic diseases

June 14th, 2009 by Mistress Krista | Comments Off

Blood markers observed in obese children — some as young as 7 — indicate their bodies host chronic inflammation, a driver of heart disease, and elevations in chemicals that promote blood clots.

The findings, reported today at the Endocrine Society annual meeting, in Washington, D.C., indicate that school-age plumpness can prove more than a social stigma. It may signal that youngsters are on their way to developing cardiovascular disease — and years earlier than even a generation ago.

Full story


Glucose metabolism: The canary in the coal mine

June 11th, 2009 by Mistress Krista | 2 Comments

Altered blood sugar metabolism can help predict — and perhaps prevent, or delay — the onset of Type 2 diabetes (aka adult onset diabetes). T2D is an emerging health epidemic with close ties to cardiovascular disease. Approximately 85-95% cases of diabetes are T2D. From Medpage Today: Insulin sensitivity, beta-cell function, and blood glucose may provide […]


Slow down, you eat too fast/Got to make the dinner last

June 7th, 2009 by Mistress Krista | 8 Comments

Slow down, you eat too fast/Got to make the dinner last

From BBC News:

Wolfing down meals may be enough to nearly double a person’s risk of being overweight, Japanese research suggests.

Osaka University scientists looked at the eating habits of 3,000 people and reported their findings in the British Medical Journal…


Energy drinks: Beverages with an unhealthy boost

June 4th, 2009 by Mistress Krista | 7 Comments

You’ve seen them in the grocery store refrigerated coolers, with fancy names, like Red Bull, Monster, Full Throttle, and Rockstar. They’re the so-called “energy drinks” that come loaded with caffeine, sugar, vitamins, minerals, and other ingredients.

But are they really good for you? Johns Hopkins reviews the data.


Healthy lifestyles decline in the US

May 28th, 2009 by Mistress Krista | 5 Comments

Despite the well-known benefits of having a lifestyle that includes physical activity, eating a diet high in fruits and vegetables, maintaining a healthy weight, moderate alcohol use and not smoking, only a small proportion of adults follow this healthy lifestyle pattern, and in fact, the numbers are declining, according to an article published in the June 2009 issue of The American Journal of Medicine.

Between 1988 and 2006…


Food policy: Check the ingredient list

May 22nd, 2009 by Mistress Krista | 7 Comments

Policies designed to improve the diet quality and health of Americans are likely to have only marginal effects on consumers’ food choices. However, policies targeted directly at consumers such as nutrition information and education programs, along with labeling regulations, can spur the reformulation of products with healthier ingredients by stimulating competition among food manufacturers to offer products that appeal to health-conscious consumers…


Yoga instructor still going strong at 83

May 21st, 2009 by Mistress Krista | 1 Comment

Yoga instructor still going strong at 83

Yoga instructor Bette Calman may be 83, but she is still bending over backwards to spread the benefits of the ancient Indian system.

With 40 years of teaching under her belt, the Williamstown wonder is living proof that a lifetime’s dedication to the healthy pursuit can keep you nimble…


Woman finally “bulks up” from weight training!

May 21st, 2009 by Mistress Krista | 13 Comments

Woman finally

Dear readers, I report with breathless excitement that it’s finally happened!! I have finally “gotten too big” from weight training! Yes! It’s true!


Why Your Excuses Are Crap: “I’m too tired”

May 21st, 2009 by Mistress Krista | 6 Comments

Why Your Excuses Are Crap:

As part of my ongoing series of Why Your Excuses are Crap, today we examine the “I’m too tired” excuse. A new study demonstrates that lifting weights gives you energy…


Weight training increases resting energy expenditure in older women

May 20th, 2009 by Mistress Krista | 4 Comments

You’ve probably heard people say that some forms of exercise “increase your metabolism”. What this often means is that after you’ve done a certain kind of exercise, your body’s energy expenditure — the amount of energy it’s spending on tasks like recovering from whatever crazy thing you’ve done — is temporarily elevated. We know that some forms of exercise do this more than others. A new study examines this phenomenon in women…


Why positive thinking is overrated

May 19th, 2009 by Mistress Krista | 11 Comments

Why positive thinking is overrated

I [heart] Mike Mahler. He’s really good at telling you the stuff you need to hear, but don’t want to. And he does it with tough love. One of the most important lessons I ever learned was that sometimes, you just have to suck it up…


Update from shaky man

May 15th, 2009 by Mistress Krista | 2 Comments

My regular correspondent Neil Sligar, the hardcore badass from Down Under, has sent along some photos. What he’s doing would be ninjariffic for any dude in his mid-60s, but is especially so because Neil was diagnosed with Parkinson’s in 1998. Check him out bench pressing 100 kg.

As Jorg Blech points out in his book, exercise is good for damn near anything that ails you. The human body evolved to move against resistance — literally and metaphorically. Rest and recovery are important — essential, even. But like anything else, they should be done in moderation. The body thrives on well-managed challenges (with the occasional crazy challenge thrown in there to shake things up). As this video of Hazda Bushmen in Tanzania suggests, our ancestors evolved as active beings. Daily life for early humans meant almost constant movement. Stop moving and you’re lion food.

High fives to Neil!


Toronto Stumptuous workshop: Any interest?

May 6th, 2009 by Mistress Krista | 19 Comments

Howdy folks,

Anyone interested in a Toronto Stumptuous seminar? I’d like to get something going for this summer. Reply in the comments if you’re geographically available and interested, and what you’d like to cover in a workshop.


Hydroxycut products recalled

May 2nd, 2009 by Mistress Krista | 6 Comments

Via Reuters:

The maker of the widely sold Hydroxycut weight-loss supplements is recalling 14 products after reports of liver damage and one death, U.S. health officials said on Friday.

The Food and Drug Administration urged consumers to immediately stop using the recalled products, which are made by Iovate Health Sciences Inc and marketed for weight loss, boosting energy and other uses.

The agency has received 23 reports of liver problems ranging from jaundice to damage that required a liver transplant, Katz said. One person died…


Because we think you’re stupid: Cherry 7-Up with antioxidants

May 1st, 2009 by Mistress Krista | 7 Comments

Move over, skin cream with “lipids”. Shove a cheek, vitamin water. And you too, multigrain Lucky Charms. (OK, you’re still astoundingly idiotic. You can stay.) There’s a new bullshit health superstar in town! Cherry 7-Up with antioxidants! Any resemblance to actual cherries is purely coincidental, of course.

Thanks to Ninja M for the link and MamaPop for alerting us to this staggering display of food industry crap and chutzpah.


Media representations of fitness: Skinny =/= healthy

May 1st, 2009 by Mistress Krista | 1 Comment

From Jonathan Sabar, a thoughtful and refreshing commentary on the distinction between skinny and healthy in women’s fitness, including a very kind shout-out to old Doctor K as well as another great link to a woman busting out 15 reps of bodyweight overhead squats. I think it’s interesting that as a male trainer, he’s been inspired by his daughter. Research suggests that a lot of men end up making very good feminist critiques as a result of raising girls and suddenly having to think about what young women have to go through. High fives Jonathan!


How to stop making bullshit excuses

May 1st, 2009 by Mistress Krista | 5 Comments

Ah, excuses. The dog ate my homework. The sun was in my eyes. My genes are out to get me. We have a million of ‘em. But what if you just set them aside — briefly — to accomplish something? (Then you can go back to them. Enjoy.) This is the premise behind Gym Junkies’ […]


Looking for volunteer writers for food magazine

April 24th, 2009 by Mistress Krista | 2 Comments

As you know (or should, because every detail of my life should be riveting to you), I’m the editor of Spezzatino magazine, which supports the Healthy Food Bank. We’re looking for volunteer writers.

We’re looking for something more unusual than the standard food magazine fare — stuff that’s interesting, innovative, insightful, maybe a little weird and at the very least with a sense of humour. We’re not interested in celebrity chefs or talking about how great Big-Name Restaurant Du Jour is. We’re not Gourmet; we’re aiming more for a Vice kind of flavour (without all the cussing).

We are looking for contributors who are interested in writing about the following general themes…


From the Dept of Obvious Research: You can (gasp) walk or bike to work!

April 19th, 2009 by Mistress Krista | 6 Comments

According to researchers with Kansas State University’s Physical Activity and Public Health Laboratory, active commuting — walking or biking to school or work — can be an easy, effective and efficient way to integrate physical activity into the daily routine.

No shit! That is just crazy! Anyway the interesting findings here, which I’ve been bitching about for years, is that the physical layout of the urban environment contributes to people’s inclination to actively commute. If you have bike lanes, walking paths, safe modes of personal transport, well-arranged services, etc. then people will use them. Hell, I’m almost sorry that Toronto put in bike lanes in some places because there are so many bloody cyclists now, you can get stuck in bike rush hour! It’s also sort of an odd feeling to complain about how there are no bike parking spaces left. But I’d take that any day over the soul-eroding slow death of car commuting.

Full article


New video: Stair walks

April 17th, 2009 by Mistress Krista | 2 Comments

I’m often asked, “Krista, how can I make going down stairs more interesting?”* Either I refer them to the Ministry of Silly Walks, episodes of Jackass, or this video.

If you experience knee pain while walking down stairs, try this alternative.

*Not really.


New videos going up on YouTube

April 14th, 2009 by Mistress Krista | 1 Comment

I’ve been working on a few little exercise videos to show some of my more unusual exercises, or the ones I often prescribe to training clients. Over the next few days I’ll be uploading them to the newfangled YouTube machine that the kids are so crazy about these days. So keep an eye out for what’s being added to my page — there are a few new ones there already.


The grrls of Precision Nutrition

April 13th, 2009 by Mistress Krista | 5 Comments

Regular readers of this site will know I’m not a huge fan of activities that involve public judgement of women wearing bikinis. Nor am I wont to fuss too much about “femininity” as it pertains to weight training. Feminine is as feminine does, and we all do it in whatever way is right for us (or not at all, as the case may be — rock on, butches).

Nevertheless I wanted to share an example of what heavy weight training can do for women who are interested in presenting a more conventional physique…


QOTD from Mark Rippetoe

April 11th, 2009 by Mistress Krista | 3 Comments

The man with a permanent case of le mot juste bangs out another memorable thought:

…There are few examples in life that don’t follow the basic rules of the universe, the ones that dictate the behavior of everything.

One of the most basic of those rules is that, with the exception of the occasional lottery winner, you pretty much get out of an effort what you put into it. We’re all quite familiar with this reality, although we are often willing to believe people who tell us otherwise, about exercise and about life.

The sooner everybody—both halves of the population—accepts the fact that effective exercise is more like training for athletics and less like lying around on the floor, more about performance and less about appearance, the sooner it will be understood that women really don’t need their own figure salon.


Lift Strong Day April 6: Help Cosgrove fight cancer

April 6th, 2009 by Mistress Krista | Comments Off

I’ve had the pleasure of knowing brilliant strength coach and cheerfully foulmouthed verbal abuser of fitness industry idiocy Alwyn Cosgrove for many years. He whupped my ass when I was in California and then he bought me breakfast afterwards. (What a gentleman!) What you may not know about the Angry Scotsman is that not only has he produced some devastatingly well-researched critiques of fitness-industrial complex bullshit, as well as some wicked strong athletes, he’s flipped Death the bird too.

Three years ago Cosgrove survived a bout with cancer. Now he’s raising money for the Leukemia and Lymphoma Society by selling Lift Strong, an 800-page manual compiled by some of the best brains in the biz…


FDA yanks more diet pills for undeclared drugs

April 3rd, 2009 by Mistress Krista | 3 Comments

I guess the upside here is that diet pills really do work — because they’re full of crank, happy drugs, and laxatives. BTW, the FDA in its bureaucratic wisdom usually pulls things after they’ve caused a problem; they don’t generally review things before. ‘Cause that would be, like, socialist. The FDA has expanded its recall […]


‘Scuze me Miz Obama, which way to the GUN SHOW?!

April 3rd, 2009 by Mistress Krista | 2 Comments

I can’t decide what is stupiderer and more trite: the recent media frenzy over using Twitter (hot on the heels of “journalism” that uses MySpace pages as “research”, producing articles such as “Teen Killer Wrote ‘lol lol :-D’ On hots3xxxy69′s Page Before Slaying Mother With Brick; Also Thinks Britney ‘sux omg lololol’”); or the ink […]


In Russia, weight lift YOU

April 1st, 2009 by Mistress Krista | 1 Comment

Previous Hardcore of the Year award in the Under-18 category went to the girl who had her arm bitten off by a shark and then returned to surfing. Now we have a new contender: Russia’s Strongest Girl…


Five-foot female fitness fanatic pins knife-wielding attacker to a wall

April 1st, 2009 by Mistress Krista | 2 Comments

When she saw a knifeman repeatedly stab a man in the face and neck before leaving him for dead in the street, Georgina Harmer was appalled. But without a thought for her own safety, the feisty 50-year-old gave chase and grabbed hold of the thug…


Spezzatino Volume 4 now available

March 24th, 2009 by Mistress Krista | 5 Comments

Great news! Volume 4 of my magazine Spezzatino is now available to subscribers! Here’s what’s inside

Proceeds from subscriptions go to support the Healthy Food Bank.


“If you were on a desert island…”

March 24th, 2009 by Mistress Krista | 3 Comments

…and had to give one fitness tip, what would it be?

(Um, other than, I guess, “find water, get shelter, stay alive”… but after that, when you met your essential requirements and started thinking about how you could squat a barbell made out of coconuts…)

I totally figured everyone would have the same one as me, but apparently not. Check it out — 19 folks share their numero uno coconut-barbell-busting idea.


When “consult your doctor” may not be helpful: nutrition

March 22nd, 2009 by Mistress Krista | 9 Comments

“Consult your doctor” is a common piece of advice given to folks who are considering starting a nutrition and exercise program. Unfortunately, this places upon doctors a responsibility for public education for which they may not be qualified…


As if you weren’t cynical enough: the conspiracy map of organic food

March 21st, 2009 by Mistress Krista | 12 Comments

Think when you buy organic labels that it means the product is lovingly made by longhair hippie mom and pop in some backyard shed while listening to Phish? Think again. I guess it’s inevitable: eventually we will all be owned by one giant corporation. An elaborate, and mildly disconcerting, map of the world of organic food brands. From now on, the only folks I’ll trust to be truly small scale are the Mennonites and my octogenarian neighbours. *eyeing small religious communes suspiciously for evidence of Procter and Gamble*


Don’t go like this: the thumbless bench press

March 18th, 2009 by Mistress Krista | 8 Comments

I’ve never figured out why anyone would do the lift this way, but apparently some folks think it’s a good idea to rest a heavily loaded bar on tiny rounded platforms hovering over their heads without at least some minor gesture towards preventing its escape (i.e. their thumbs). Behold, Why You Should Not Use a Thumbless Grip On The Bench Press.


Why Your Excuses Are Crap: St. Patrick’s Day

March 17th, 2009 by Mistress Krista | 11 Comments

I’d like to begin an occasional series called Why Your Excuses are Crap. This series will interrogate the foundational arguments upon which your ego defenses regarding nutrition and physical activity are predicated, identifying the factual inaccuracies and logical fallacies therein. In other words, why you are often full of shit and extremely inventive when it comes to putting obstacles in your own way.

Today’s instalment of WYEAC concerns holiday eating.


Precision Nutrition Expert Profile

March 17th, 2009 by Mistress Krista | 6 Comments

Didja ever wonder “What does Krista do all day?” Well, it’s pretty boring, really. Just like McBain, I sleep on big piles of money surrounded by many beautiful women…


Lazy link collection March 17, 2009

March 17th, 2009 by Mistress Krista | Comments Off

Too lazy to split these little tidbits up into separate posts, so here’s what’s been cluttering up my browser tabs lately.


Sweating the soft stuff

March 14th, 2009 by Mistress Krista | 6 Comments

Hot on the heels of my Pathology on Parade post comes a delightful antidote: Sweating the Soft Stuff, from Rannoch Donnald across the pond…


Pathology on parade

March 12th, 2009 by Mistress Krista | 5 Comments

A new essay from Exuberant Animal takes on the “physique-industrial” complex and skewers the bejeezus out of it with savage, toothsome brilliance.


Get in touch with your inner fat

March 12th, 2009 by Mistress Krista | 1 Comment

Pursuant to a discussion elsewhere on the site about fitness and fatness, this article provides a useful explanation of the distinction between subcutaneous (ie. under the skin) and visceral (ie. around internal organs) fat. Are you a Tofi?


Get in mah belleh!

March 12th, 2009 by Mistress Krista | 1 Comment

Fun link from Ninja M, The Belly Project. Documents women’s tummies, most after pregnancies. This one gives me a warm fuzzy. Guess what, your belly is probably pretty normal.


Female powerlifter sets record

March 12th, 2009 by Mistress Krista | 6 Comments

Jennifer Thompson, a 130-lb powerlifter, set a new record with her 286 lb bench press at a recent IPF Titan Bench Bash…


Are young athletes too focused?

March 9th, 2009 by Mistress Krista | 2 Comments

A recent column considers the question of early specialization among young athletes. It argues, in part: “The problem isn’t with trying to identify potential blue-chip athletes at an early age. It’s the pressure of one-sport specialization that eliminates too many kids’ multisport experiences and creates false expectations of superstardom in those who do get into the game…


NSAIDs and stomach damage

March 9th, 2009 by Mistress Krista | 6 Comments

Many active folks have little ouchies from time to time. Rest, ice, and anti-inflammatories is the most commonly prescribed athletic trifecta. But be cautious: NSAID, or non steroidal anti-inflammatory drugs, are not harmless. Indeed, they often come with quite significant side effects, particularly to the gastrointestinal tract. An overview from Johns Hopkins describes some of the problems…


Foraging, Canadian-style: The donut store

March 7th, 2009 by Mistress Krista | 4 Comments

A couple of weeks ago I was traveling in California, and got down on the US as the Great Satan O’ Sugar. This past week I was traveling in Canada, so it’s time for equal opportunity finger-pointing…


Commenting guidelines

March 6th, 2009 by Mistress Krista | Comments Off

Hello lovelies,

As your comment moderatrix I have accumulated a few comments that contravene the vibe I try to promote at Stumptuous. Thus, I’d like to present you with some handy guidelines that will organize the way we do things here.


Physical activity intensity and breast cancer risk

March 5th, 2009 by Mistress Krista | 1 Comment

It’s fairly well accepted that regular physical activity appears to lower breast cancer risk. Recent findings suggest that there is also an association between the difficulty of the exercise and the risk…


Mental fatigue affects physical performance

March 2nd, 2009 by Mistress Krista | 10 Comments

New findings suggest that fatigue may be as much about the brain as about the body.


Critical Bench interview with Robyn Blankenship

February 27th, 2009 by Mistress Krista | 1 Comment

Great interview with powerlifter Robyn Blankenship here, plus some great shots and videos of stuff like a 275 lb bench press and 440 lb squat. All done “raw”, i.e. no assistive gear such as a bench shirt. You go girl!


More weight-loss research

February 27th, 2009 by Mistress Krista | 11 Comments

In my previous post I considered some of the extrinsic, i.e. outside, factors that contributed to (or hindered) long term weight maintenance. A recent systematic review examines the intrinsic, i.e. internal, factors, that help people lose weight and keep it off. It confirms the findings of a 2005 review. Are you ready for the big secret?


Weight-loss research roundup

February 27th, 2009 by Mistress Krista | 5 Comments

Trying to lose weight and keep it off, and stay in shape in an obesegenic environment requires a massive act of will and motivation. It can be done, of course — and many of y’all are a testament to that. But it’s really fucking hard. Why don’t we start trying to make it easier on ourselves?! [...]


Stumptuous.com on Facebook

February 25th, 2009 by Mistress Krista | 3 Comments

Hello possums, it’s lovely to get all your friend requests on Facebook. Thanks for being so keen! Just to ensure that my FB doesn’t get cumbersome or weird, and to ensure that I’m still able to post drunken semi-naked photos with impunity, I’m going to restrict my personal friends list to people I’ve actually met in person. However, don’t get down — you can still get your Stumptuous fix in two ways…


Part 2 of “strength without size” is up

February 25th, 2009 by Mistress Krista | Comments Off

Alright you greedy little monkeys, you’ve been beating down the virtual door for Part 2 of Geoff Girvitz’s article — so here ya go! Strength Without Size 2: The Thickening.


Funny fitness ads

February 24th, 2009 by Mistress Krista | Comments Off

From Men’s Health: “Need more motivation to get in shape this year? These hilarious ad campaigns might help.”


Shock horror: Exercise makes you feel better

February 24th, 2009 by Mistress Krista | Comments Off

A new study finds that — amazingly — exercising makes you feel better and improves your quality of life (QOL). The study found that this relationship was dose dependent: In other words, the more you exercise, the better you feel…


Health improves on Paleo diet

February 24th, 2009 by Mistress Krista | 5 Comments

A new study examines the how a Paleo-style diet might help improve health markers of average sedentary people. Note the conclusion, which I have also bolded in the abstract below: Even short term consumption of a Paleo diet improves pretty much every major blood marker of general health…


French-fry chemical may go on toxic list

February 24th, 2009 by Mistress Krista | 1 Comment

From the Globe and Mail: Worries that Canadians might be inadvertently ingesting too much cancer-causing acrylamide from French fries, potato chips and other processed foods has prompted Health Canada to recommend adding the chemical to the country’s toxic substances list. Acrylamide is an industrial chemical that isn’t naturally found in foods, but is produced accidentally […]


Ninja Camp Day 5: Trust yourself

February 20th, 2009 by Mistress Krista | 6 Comments

Last night I gave a talk to the Ninja Camp ladies about the basics of sports nutrition. Afterwards, a woman came up to me and asked about her eating habits. So I asked her two questions…


Today in data

February 20th, 2009 by Mistress Krista | Comments Off

From Statistics Canada, 2 news items about obesity on the job and participation in active leisure.


Ninja Camp Day 4: Foraging part 2

February 19th, 2009 by Mistress Krista | 8 Comments

Ninja Camp Day 4: Foraging part 2

Pursuant to my earlier post about the problems of food in the US, I came across this horrific little gem. The best thing about it was that it was advertised on the package (in two places on a small label) as a “healthy snack” with “wholesome ingredients”…


Huge study boosts disappointment on multivitamins

February 17th, 2009 by Mistress Krista | Comments Off

The largest study ever of multivitamin use in older women found the pills did nothing to prevent common cancers or heart disease. The eight-year study in 161,808 postmenopausal women echoes recent disappointing vitamin studies in men…


Day 1 of Ninja Camp: Foraging

February 16th, 2009 by Mistress Krista | 3 Comments

I’m training out at a women’s grappling camp in California this week, so the Stumpblog is comin’ atcha from Big John McCarthy’s Ultimate Training Academy.

Boy is it hard to eat well when traveling in the US. It’s very possible, but it definitely takes a lot of forethought, commitment and preparation…


National Body Challenge 2009

February 14th, 2009 by Mistress Krista | 2 Comments

From Discovery Health, the National Body Challenge 2009. A full-feature support community that includes recipes, expert advice, daily challenges and a progress tracker. Weight loss is part of it, but the overall message is about making healthier changes.


Splenda may not be splendid

February 13th, 2009 by Mistress Krista | 4 Comments

Splenda may not be splendid

A recent study in the Journal of Toxicology and Environmental Health has found that Splenda, a commonly used artificial sweetener, had numerous adverse effects when given to rats, including (1) reduction in beneficial fecal microflora, (2) increased fecal pH, and (3) enhanced expression levels of P-gp, CYP3A4, and CYP2D1, which are known to limit the bioavailability of orally administered drugs.

Click post title to read more…


Happy birthday Chuck

February 12th, 2009 by Mistress Krista | Comments Off

From Robb Wolf at Crossfit Norcal, a tribute to Charles Darwin, and Darwin’s influence on his own way of thinking about nutrition.

I’d like to take a moment and shout out to the original Chuck D in three other ways…


New site is up!

February 11th, 2009 by Mistress Krista | 28 Comments

Howdy folks! It’s Feb 11 and I’ve FINALLY got the new site up! Yes, it took ages. I tried two other content management systems before settling into Wordpress. And boy was there a lot of junk to clean up. Crummy HTML, articles I’d forgotten about, links that had expired… sheesh.

Click post title to read more…


Things you should not lift if you want to look like Madonna

February 11th, 2009 by Mistress Krista | 11 Comments

According to Madonna’s trainer Tracy Anderson, a woman should never lift more than three-pound weights. “Most gym programs overwork major muscle groups,” she said. “Repetition builds and bulks muscles.”

In order to prevent all of you lovelies from this horrible fate I have compiled the following list of Things You Should Not Lift if You Want To Look Like Madonna…


New exercise guidelines from AHA and ACSM

February 11th, 2009 by Mistress Krista | 1 Comment

The American Heart Association and the American College of Sports Medicine have released new exercise guidelines that include recommendations for higher-intensity exercise for all age groups as well as a mix of strength and aerobic training. Click post title to read more…


56-year old woman swims Atlantic

February 11th, 2009 by Mistress Krista | 3 Comments

56-year old woman swims Atlantic

Jennifer Figge’s résumé is an unconventional read peppered with eyebrow-raising lines such as these: Ran across South America, Chile & Argentina, 576 miles, 21 days (1993); Ran across Mexico, 180 miles (last 60 miles in cast on left leg), 8 days (1995); Swam Aruba to Venezuela, Incomplete (currents, jellyfish sting/swollen eye), 18 miles (1996).

When the 56-year-old logs her latest accomplishment, achieved last week, it will read something like this: Swam in cage from Africa to Trinidad, 2,100 miles, or this: Became first woman to swim across Atlantic Ocean (2009).

Click to read more…


Tainted weight loss products

February 4th, 2009 by Mistress Krista | Comments Off

The U.S. Food and Drug Administration is expanding its nationwide alert to consumers about tainted weight loss pills that contain undeclared, active pharmaceutical ingredients. On December 22, 2008, FDA warned consumers not to purchase or consume 28 different products marketed for weight loss. Since that time, FDA analysis has identified 41 more tainted weight loss […]


100 pushups

February 4th, 2009 by Mistress Krista | 3 Comments

100 pushups

Training for the army? Need to win a bar bet? Here’s your method!
More…


Fun ad campaign

February 4th, 2009 by Mistress Krista | Comments Off

Fun ad campaign

More…


Yet one more reason to avoid high-fructose corn syrup

January 30th, 2009 by Mistress Krista | Comments Off

HFCS, a common sweetener used in a zillion and one processed food products, has come under fire for its deleterious effects on body chemistry. Now a new study finds one more reason HFCS sucks: mercury. After one set of scientists found mercury — yes, everyone’s favorite brain-impairing element — in almost half of commercial HFCS, […]


Trainer, 71, is inspiration to clients. And me.

January 30th, 2009 by Mistress Krista | 4 Comments

Trainer, 71, is inspiration to clients. And me.

Gad DAMN. This woman is stunning and amazing. Started exercising at age 56. Wow.

More…


Blackout? Workout!

January 18th, 2009 by Mistress Krista | 1 Comment

Blackout? Workout!

Working out by candlelight during a 24-hour blackout in Toronto Jan 16. Furnace out? Try some cleans to warm up! Test your proprioception by working out in the dark!


Coke sued for Vitamin Water fraud

January 17th, 2009 by Mistress Krista | 2 Comments

Via Yahoo News: The Coca-Cola Company is being sued for making “deceptive and unsubstantiated claims” about its VitaminWater line of beverages, which it touts as healthy alternatives to sodas, lawyers for the plaintiff said on Thursday. Coca-Cola is misleading consumers by using words such as “energy” and “endurance” on VitaminWater bottles and claiming that the […]


4 out of 5 bloggers agree: squats rule

January 15th, 2009 by Mistress Krista | Comments Off

Gym Junkies asked a few of us what our favourite exercises are. Turns out I’m not the only squat nut! As the Kids in the Hall used to say, “Thirty Helens agree.”

Top Bloggers & Strength Coaches spill their 3 favorite exercises


Why you have no excuse not to work out

January 6th, 2009 by Mistress Krista | Comments Off

Why you have no excuse not to work out

One of the busiest men in the world has time for fitness. So do you.

Being elected president forces a man to take inventory of his life, so Barack Obama has trimmed his schedule to the bare essentials. He’s not in the White House yet, but gone are the hours he once spent reading novels, watching television and obsessing over the daily transactions of Chicago’s sports teams. He eats out only once every few weeks. He visits friends rarely, if at all.

But one habit endures: Obama has gone to the gym, for about 90 minutes a day, for at least 48 days in a row… The more Obama’s life intensifies, friends said, the more he relies on the gym — which is why he might be taking office in the best shape of his life. The gym is where he releases stress, maintains a routine and thinks without interruption. He sometimes wears headphones and barricades the outside world.

“He does it every day like clockwork,” said Marty Nesbitt, one of Obama’s closest friends from Chicago. “He doesn’t think of it as something he has to do — it’s his time for himself, a chance for him to reflect. It’s his break. He feels better and more revved up after he gets in his workout.”

Also note this part, in bold:

“That’s one of the first things you learn working for him: You better make sure he gets his workout,” said Jim Cauley, who managed Obama’s 2004 U.S. Senate campaign. “If there isn’t any time, he’s not going to feel his best that day. If he only gets 30 or 40 minutes, he’s still not really happy.

You have to make time for him to exercise, at least an hour or so. You block it out and put it on the schedule, because that’s what makes him happy.”

Watch and learn, folks!

More…



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