A Review of Portland Tough Mudder...

This is my review of the Portland Tough Mudder in Lebanon, Oregon, August 9th, 2014 . I have included links to the event as well as links to videos on Youtube of each obstacle. I want to be clear that the Youtube videos are not mine, I have only included them for my friends to see the obstacles. Whenever possible I include video from the Portland event, but some of the clips are other races. The course was approximately 10.1 miles with 2500+ total feet of elevation and 20 obstacles. Tough Mudder's map said that the average participant time should have us finishing between 2:45 and 3:15. Since this was the first Tough Mudder I ran my goal was 3:15.

There wasn't a lot of signage on the way to the event to indicate it was happening in the tiny town of Lebanon. Although I was familiar with the area, I bet a lot of people were nervous about getting lost on the way to the race. Once we arrived, I was glad to see the parking areas were close to the main area we would be entering after the race. I was disappointed to have to pay for parking though. This was not a cheap race to run and adding another $15 for parking was lame.

The main area had a number of food vendors and sponsors booths. There was also a tent to buy Mudder gear. Tina and I bought a pair of Maxi Grip gloves and a Tshirt each. Usually when I've purchased a race shirt along with a registration the shirts are terrible quality and ugly and I barely even wear them. The shirts at Mudder were high quality UnderArmour gear. The gloves were also really great and seemed as though they would be much better for the course than the work gloves we brought along with us, so we changed into them.

Our heat started at 9:20 and we made our way to the "warm up area" at about 9am. There was a group instructor with a microphone doing warm up exercises that seemed more like team-motivation exercises than an actual warm-up. Then the previous heat started and we all emptied out of the warm-up area to the start line. Before we got to the start line, there was a 6 foot wall that we had to scale. This was a taste of things to come, before we even began! There was an MC at the start line, working the crowd and telling jokes and taking pictures to Instagram. He was entertaining and helped to pass the time. Just before we started, Tina turned to me and said that all of the nervousness she had been feeling in the weeks leading up to this race vanished as we were standing there. This made me really happy because we trained hard and it made me glad that she felt ready.

The first obstacle we encountered was near the one mile mark and it was Kiss of Mud. This was a mud pit with barbed wire stretched across the top. Get under the wire and covered in mud, crawl through until the end. This was an easy obstacle. I was glad that I had a chance to run for awhile before I got into the mud because it felt kind of nice.

The next obstacle was the Mud Mile. This was a series of 6+ foot deep mud walls with mud pits between them. To get out of the pit you had to rely on teamwork, either giving you a leg up or grabbing your hand to help you get to the top of each wall. Tina and I met a couple from Vancouver who were in the mud with us and at this point we agreed we should all team up for awhile to help each other through the course.

Next came Pitfall.  This was a mud pit with an electric wire and barbed wire stretched over top. In the beginning you duck under the wire and then crawl through the mud pit being careful to not get snagged on the barb wire. I was able to get under without a shock but the girl next to me got it in the shoulder. She said it definitely stung.

Next was Killa Gorilla. The link I provided is not Portland's course but it looked a bit like the one in that video. It was basically just a section on the side of a great big hill that they made an up and down repeating course to wear you out.

After KG came Walk the Plank. This was not an obstacle I was looking forward to because I'm scared of heights and sometimes I even get vertigo. I was nervous going into this one and I thought it would be better once I was standing in front of it, but I was still really anxious. When I got to the top of the plank I paused a lot longer than I hoped to and I felt my head start to spin a little but there were people behind me and I didn't want to hold them up so I went for it and jumped. The drop was about 12 feet into cold water with a swim to a net on the other side. I have no problem swimming so I made it across just fine. This was the first obstacle that really made me uncomfortable and challenged me and pushed me past my comfort zone. I felt really accomplished afterward and it helped charge me up for the rest of what I had to face.

The Glory Blades were the next obstacles on the course. They were walls that we facing toward you at about a 45 degree angle. You had to scale over them and slide down the other side. This was actually easier than I expected. I helped my team over the wall and then used the supports on the side to hop right over.

There was a short run after the Glory Blades and we came to the Arctic Enema. This obstacle is a dumpster filled with ice and water. It has a wall in the center and you have to pull yourself underwater and under that wall and come out on the other side. I was pretty prepared for this because I went swimming last week in the McKenzie River and it was almost that cold. Tough Mudder claims that there is 25000 pounds of ice used in this obstacle.

Muddersection was just a great big mud pit. Climb down, wade, climb up. We went through this one twice.

BaleBonds was not too tough, but when I first started up the rope I couldn't get my feet dug in well and didn't pull my body close enough to the wall so I slowed for a second until I could fix that. Up and over!

I've determined that it has to be our volcanic soil that makes obstacles like Trench Warfare so painful. I swear our dirt here is just sharp and with both Tough Mudder and Warrior Dash I come out all cut up on my shins from it. The being underground part wasn't so bad but being cut to ribbons always sucks.

Hold Your Wood was the next obstacle on the course. This was literally just taking a huge log and carrying it for a certain distance. It was pretty far (two hundred yards?) and my shoulders were burning by the time we finished. I think my log was about 40 pounds and it was awkward. I'm glad I spent so much of my summer helping to the clear the woods at OCF because I think it definitely helped me prepare for this.

Berlin Walls were next. These were a few 10-12 foot walls we had to scale. I helped with leg ups and used the boards on the side to pull myself up and over. I was really pleased at how easy things like scaling walls seemed. I haven't had a lot of practice with this and don't have an obstacle course training area yet so I just did lots of pulling in my strength training and it translated well.

Cliffhanger was an obstacle as well but I didn't find a good video. This was basically just a steep-ass hill that we had to climb. There were parts of it that I'm sure were at a 45 degree angle. It was incredibly difficult to run up this and I stopped and walked at many parts. Within a one mile section we had 1000 feet of elevation. It reminded me of trail running events with my crazy EH3 friends, but with less beer. It was hot on that hill and it would have been nice to have a water station near the cell tower.

After Cliffhanger we finally reached the top of the hill and then started the treacherous downhill. Running downhill is hard and beats up your knees. When you mix in the rough terrain, rocks, tree branches and other people navigating it can take a lot out of you. We were about 2/3 of the way down the hill when we came upon the Devil's Beard. This was a cargo net stretched over the course and you had to get underneath it and crawl through. It was a lot tougher than it looked with the cargo net pressing down on you and at this point I could really feel the 7 miles we had run so far.

With Devil's Beard behind us, we arrived at the Warrior Carry. The Warrior Carry is an obstacle that Tough Mudder included to honor and raise awareness for the Wounded Warrior Project. This is a great charity that Mudder is involved with to help wounded veterans. The point of the obstacle is to carry your partner through the designated area. There was a switch point at the midway where you change positions and your partner carries you. My teammate (Tina) and I decided I would just carry her through both points instead of having her try to carry me because at this point in the race she wasn't sure how far she could go with me on her back. We came to the end of the obstacle and I set her down and we continued on!

After the Warrior Carry was Bushwhacked. This was just a steep rocky and wooded area that was pretty typical of any trail in Oregon. If you've done any trail running nearby you would probably encounter the same type of stuff. This was not particularly challenging and it didn't really seem to have a start or end. Hard to call this one an obstacle.

Prairie Dog was the next obstacle on the course. This was the toughest obstacle for me. The obstacle consisted of tubes with the entrance low and the exit higher up in the air. Each tube was slick on the inside, with a knotted rope running through the middle. By the time I got to this obstacle the rope and inside walls were both so slick with mud I could barely hang on. It was extremely difficult to pull myself up this rope. Right about midway I started feeling a little claustrophobic and trapped. My muscles were tired and I was mentally pretty exhausted too. I really had to push myself to keep moving and stop thinking defeating thoughts. I thought to myself that the movement I was using was a lot like a dumbbell pullover and I need to keep increasing my weight for these in my program more than I thought. Thinking about my training helped me keep moving. Once I got my head back on tight I moved past a few more knots and saw Tina reach down into the tube. I grabbed her hand and she helped pull me out. I was very glad to be out of that tube.

Next up was the Quagmire. This was yet another deep mud pit. There was no teamwork required to get through this one. The mud was a little stickier than previous mud but that was about it.

Everest was another obstacle that I wasn't sure if I'd be able to finish when I was looking at videos online. Once I got to it in person I was feeling a bit better. Basically you have to run up a quarter pipe and jump at just the right time to catch the lip at the top. They slick the pipe with vaseline, cooking oil, or whatever else they feel like at that moment. If you don't jump at the right point you don't make it to the top. This one took me two tries. I was able to grab the lip at the top on my second try but I needed someone to lend me a hand to climb up. I stayed at the top and helped Tina and another guy and his girlfriend to the top and then continued on.

The last Obstacle in Tough Mudder Portland was Electro Shock Therapy. I'm going to be honest here, I was DREADING this one. 10,000 volts, 50 feet long. Thousands of wires hanging down over mud. You get to run, walk, crawl or otherwise spasm your way through. I used to have horses as a kid and we had an electrical fence around the corral. As a matter of course sometimes you forget the fence is on or try to be fast and sneak between and you inevitably get shocked. This happened to me a lot as a kid (can you tell?) I expected that the shock I got from Electro Shock Therapy would be a little less than this jolt I used to get occasionally and I would be fine.

I reached up and grabbed one of the wires to test the zap and didn't get a jolt at all. I used the other hand to press it to the inside of my forearm to test and came back with a big popping zap that hurt just as much as the fence I remembered as a kid. They didn't turn this sucker down AT ALL. My arm hurt, my stomach lurched, I felt a little tingle in my leg where my foot was in a puddle. I had to stand there for minute or two and psyche myself up to get to the point I could do it. I backed up and sprinted as hard as I could through the hanging wires. I know they worked on a pulse so I thought if I went quickly enough I may be able to avoid some of the pain by catching in the middle of a cycle. I felt a few small zaps from the first row, and about 4 more from the second row. As I was almost through the second row I felt a wire wrap around my head and I caught a huge zap right in the temple. I felt another brush my face and give me another jolt and then I fell. I was actually dizzy and nauseous and for a second a forgot to breathe. I raised up onto my hands and knees and heard an announcer telling me to keep going. I started to stand and got another zap. That was enough for me and I threw myself forward and through the last row of wire with only another small zap or two as I went through. I think I got it about 8 times total. I'm really glad that was the last obstacle because my muscles were all cramping and pissed and I was hot and miserable and sore. I know this doesn't sound like a very positive review at this point BUT I HAD SO MUCH FUN!

As you cross the finish line after all the electrocution, lovely ladies award you with your prize: The coveted orange Tough Mudder headband. They even let you give them incredibly muddy hugs!

The course support was great. Where normal races may have water, this had water and bananas at nearly every stop. There were also electrolyte gels and protein bar samples from race sponsors. At the end you get a free Dos XX beer, which tasted incredible after running 10 miles and beating myself up.

The food vendors were fine and the prices were good. I had a beer and a corndog and a Coke and it was great. There was an area to clean off, a bag check (proceeds partially benefit Wounder Warrior Project) and a changing area. When I ran Warrior Dash, you had to clean off in the lake and it sucked so it was nice to have running water to clean the layers of crud off. Good job with that Tough Mudder! Finally we picked up our finishers shirts and headed to the car, exhausted but elated.

Tough Mudder for me was a symbol. When I started running in 2010 I set my goals on being able to complete Warrior Dash. Warrior Dash is a similarly themed event with mud and obstacles that stretches out over 3 miles. When I started training for Warrior Dash I couldn't even run a mile without stopping and I was weak and flabby. Even after running 3 Warrior Dashes successfully, I was still intimidated by Tough Mudder. It was the obstacle course designed by British Special Forces! You had to be really fit to complete a Tough Mudder. I didn't know if I'd ever be up for the challenge, but sometime last year Tina and I decided to register for it. We began training in earnest, running the Ridgeline Trail and around Spencer's Butte. We did lots of lifting and functional training in the gym to prepare and I programmed grueling kettelebell and circuit training sessions to help us get lean and mentally tough. We did intervals, we did sprints, we did endless Turkish Getups and Bulgarian Split Squats. As hard as the training was, I felt prepared for Mudder once I got there. My teammate Tina and I both trusted our training and it carried us through. I wanted to complete the course in 3:15 but it took us 4:30. At the end I wasn't disappointed because it wasn't about time as much as completion and helping your team. As a two person team, (but with plenty of help from our fellow Mudders) we took something that we never thought we'd be able to complete successfully and turned it into a great achievement that we're looking forward to improving upon next year! What I'm getting out of my training is feeling amazing about myself and my body and the things I can do with it. It gets better all the time!

Want to join us for Tough Mudder Portland 2015? Leave a comment below or contact me via email and we'll conquer it together!

Let's Talk About... Chronic and Degenerative Diseases of the Cardiovascular System.

I know I talk a lot about having the "body you want" and this is frequently related to the physical appearance, bodyfat to lean mass ratio, and other slightly less easily quantified things like energy level and overall sense of well-being. One thing that we don't talk about frequently is the impact that lifestyle has on health. By health I mean long term health and longevity - feeling good and not being sick, including what's going on inside your body where you can't see. 

According to the book Physiology of Sport and Exercise, "Chronic and degenerative diseases of the cardiovascular system are the major cause of serious illness and death in the United States." Additionally, cardiovascular diseases (CVD) accounted for 34.5% of all deaths in the US in 2006! That's one out of every 2.9 deaths. In the 1970s, CVD accounted for over 50% of all deaths. Coronary heart disease (CHD) is responsible for 17% of deaths (2006) but was responsible for almost a third of deaths in the 1970s. CHD is 53% of CVD deaths each year. 

A healthy amount of exercise and being mindful of your nutrition are one of the best things you can do to improve your health and extend your quality of life. So what is a "healthy amount of exercise"? Here are part of the ACSM's exercise guidelines for adults for 2011.

Cardiorespiratory Exercise

  • Adults should get at least 150 minutes of moderate-intensity exercise per week. 
  • Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
  • One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.  
  • Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
  • People unable to meet these minimums can still benefit from some activity.

Resistance Exercise

  • Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
  • Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
  • Two to four sets of each exercise will help adults improve strength and power.
  • For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
  • Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

  • Adults should do flexibility exercises at least two or three days each week to improve range of motion.
  • Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
  • Repeat each stretch two to four times, accumulating 60 seconds per stretch.
  • Static, dynamic, ballistic and PNF stretches are all effective.
  • Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

  • Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
  • Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
  • 20-30 minutes per day is appropriate for neuromotor exercise.

Risk Factors

So how do you know if you're at risk for cardiovascular diseases such as coronary heart disease? Here are some risk factors you can change to help reduce your risk:
  • Smoking tobacco
  • Hypertension
  • Abnormal blood lipids or proteins
  • Physical inactivity
  • Obesity and overweight
  • Diabetes (type2) and insulin resistance

With a list like that it seems like it would be pretty easy for us all to reduce our risk of cardiovascular disease but as a society we don't worry as much about our health and quality of life as we do how much money we make or whether we are playing the latest video games. The health of our cardiovascular systems almost never crosses our minds unless we have a scare or know someone else who does. People begrudgingly say "my doctor told me to lose weight" and act as though they're being punished. 150 minutes a week is all it takes to make a big difference in your health according to the ACSM. That's only 2 and a half hours. Do you have 2 and a half hours a week to help yourself live a long and happy life?

Kenney, W. Larry; Wilmore, Jack; Costill, David (2014-06-18). Physiology of Sport and Exercise, Fifth Edition (Kindle Locations 19146-19147). Human Kinetics. Kindle Edition

Tissue Maintenance

Here is the first video in my Tissue Maintenance series! Check it out! Video #2 is coming soon!

I Printed Some Shirts...

I wanted to have some shirts for when I run Tough Mudder so I printed a test run. I'm super happy with the results! Now I'll have my own branding on my shirt for YouTube videos too. :-D

Winterfunk 2014

Do you get the winter blues? I've been dealing with it for a few years and recently some friends have confided in me that they are feeling it too. I used to take a few different medications year round to deal with depression. Now I don't feel like medications are the best way for me to live so I try to find other avenues.
(If you suffer from depression you should talk to a professional qualified to help you with it instead of taking advice from random fitness pages online. These things may help you in addition to that, but get help from someone local and credentialed if you haven't already!) Summer has been easier but winter can still be tough here in beautiful Cascadia. Here are some things that seem to help me:

1) Supplemental vitamin D. In November I start taking 5000 IU a day of vitamin D. You need a lot in the Pacific Northwest because we don't get much sun in the winter. Vitamin D is good for all sorts of things including improved bone density. I take it in the morning with all my other vitamins and my fish oil. Taking with fat helps absorption.

2) It seemed silly at first but I love my HappyLight. I can certainly tell when I haven't used it on gloomy days. It's a full spectrum light. I don't think the brand is important as long as it's full spectrum. I'm sitting in front of it as I type this post.

3) Exercise definitely helps! (Surprised?) Lifting heavy weight has an even greater effect on winter blues than running or other steady state cardio but it may be the way I'm wired. Feeling better physically and looking leaner also seems to help my year round outlook.

4) Getting outside.  Getting dressed and braving the elements to do something outside seems to help! Sometimes it's tough to set foot out of the door. Once I get that far and actually get moving (whether I'm walking, running or hiking) everything gets easier and by the time I finish my walk/run/hike I feel good and winter isn't nearly as daunting for the rest of the day. This may be partially due to the effect of the endorphins from exercise.

Do you have any tips to help with winterfunk? Leave them in the comments below!

Rachel leg pressing 507lbs (230kgs)!

Here's a short video of Rachel leg pressing 507lbs. This was her 5th set of 5 reps at this weight!!!

You could win a no-cost 20 minute online or phone consultation!

I'm currently running a drawing on my facebook page for a no-cost 20 minute telephone or online consultation! Ask about running, strength training, weight loss, general fitness, nutrition, injury prevention and maintenance!

All you have to do is like my Facebook page and share the Facebook post with your friends! The winner will be announced on February 19th! Here's the contest post that you should like and share to enter:

Check out my Craigslist ad!

I put this Craigslist ad up but I wanted to share it here too.

These pictures are all me. This is my before and after. (Facebook wouldn't let me post my ad there because they said my results were "unexpected or unlikely"!)  Thanks Facebook!
I'd like to let you all know my results are very likely and if you put out some effort and willpower you can have results even BETTER than mine. 

QR code!

I love fancy custom QR codes. This one takes you to betterstrongerfasterfitness.com. Don't hate!

A Practical Application of Strength - It feels better than it looks!

I had an experience today that I wanted to share. I'm in Eugene, Oregon and for the last few days we've had crazy amounts of snow followed up by an ice storm. As a result we've had a lot of downed trees because of the weight of the ice.

Today a tree limb came down, landing on my car. Luckily it didn't smash anything but the branch was sitting against the car and I had to remove it before I could move the car or I would probably break something. I don't have a chainsaw and didn't have a lot of options. I also wanted to get the branch off of the car asap because things were still falling.

I'm still not sure how the window didn't break
Sooo close!

Poor trapped car
The limb was enormous!

I don't know how much this thing actually weighed but it was heavy. I was able to lift this branch up and hold it while my girlfriend rocked the car out of the icy spot it was in and moved it. All told it was probably only a few minutes but it was a few minutes of me picking up that huge branch by front-squatting it and then basically jerking it up over head a few times while trying not to let it smash back down into the car.

I was winded by the time I was done and I'm a little sore now but I'm really happy. This is really the first time I've ever required a practical emergency application of this kind of strength since I started lifting and I was completely capable of taking care of it. If this same thing happened a few years ago I would have been completely helpless until someone came and carted this thing away and I'd be walking to the store for emergency provisions.

I love the feeling of being capable. I started lifting so I would be healthy and better prepared for adversity. Every second I've spent in the gym paid off today.

The Better, Stronger, Faster "Stop Smoking Now! Plan"

Simplest plan to quit ever. No scary drugs, minimal expense, healthier you!
This is the method I used to stop smoking and it's a plan that has worked for some of my athletes. I no longer even have cravings and have been tobacco and nicotine free for 4 years! I offer it to readers of my blog as a freebie to help you start on the path to fitness!

1) Every time you want a cigarette do something to get your heart rate up.  Go for a run, do 30 jumping jacks, do 50 squats, etc. (Not only will you quit you'll look sexier instead of gaining weight! Doing something for your fitness when quitting will help reinforce this healthy lifestyle change.)

2) Drink lots of water. Try not to drink flavored pop and flavored waters. This covers up the taste of cigarettes. If your mouth stays clean and your drinking enough water cigarettes will taste NASTY.

3) Get some Listerine strips or some Altoids mints. These things taste goddawful but they make your breath nice and fresh. Popping one in my mouth sucked so bad it created a negative association with smoking if I did it everytime I craved a smoke. It also make you nicer to kiss than smoking. Alternatively you can wear a rubber band on your wrist and snap it to give yourself a tiny jolt of pain.

4) REFUSE TO BUY THEM. if you're any thing like me you hate bumming them from friends and if you don't ever buy them again you can't smoke. You'll have lots more money to spend on healthy things, like a custom training plan with your favorite personal trainer. (me!) It's also great to reward yourself with prizes. Spend the money you save from your first carton on some exercise gear or an outfit!

5) Quitting smoking is a mental thing but it also changes the chemistry of your brain. After a few weeks the worst of the cravings will go. After a month you have broken many of the mental habits. The final piece is paying attention to the triggers that make you want to smoke and acknowledging them. Once you know the triggers it's easier to move past them! Some of my triggers were consuming alcohol, getting into and out of the car and taking breaks at work. Once you learn new healthy habits nothing will be able to stop you!

6) Find a friend to rely on. Ideally it's easier to quit if you have someone to talk to about it who has gone through this before. I encourage new clients to text me whenever necessary while they are recovering from their addictions.

Have other suggestions or ways that have helped you quit? Share your method in the comments below!

Once upon a time...

Before I lost 80+lbs and began strength training and running I was a sedentary and obese smoker. I was going through some old video and came across some footage of me after the point I wouldn't let people take picture of me anymore. I'm sharing here because I hope it will inspire someone else to stop smoking and get healthy. I was at least 260lbs here (I also stopped weighing myself at 257 and didn't get on the scale for a long time!) and smoking about a pack and a half of cigarettes a day.

I had really begun to feel sick and miserable all the time. Breathing was painful and difficult because of all of the pressure of my own weight on my chest. When I got a cold it was a terrible ordeal. I also have asthma and have had it since childhood but that never stopped me from smoking! If you're trapped in a sick shell of a body that you don't even recognize anymore just understand you don't have to be that way. You can make the changes no matter your age and live the rest of your life healthy and free from obesity and cigarette addiction.

The weird thing is even though I have changed my body so significantly sometimes I still look in the mirror and see that guy and feel like I'm that big. I hope someday that feeling will go away.

"Results-based fitness"

This is a buzzword I've seen recently and frankly it's driving me nuts. What does this even mean? What is the point of sticking to any fitness plan if it's not going to bring you results? Places that use this buzzword are also usually the places that have tiny 3lb hand weights for ladies and do classes like "bodysculpt" and "cardiofit".

Let me do you a favor ladies. If your gym is doing bodysculpt classes and giving everyone weights that are smaller than your purse, find a new place to train and a new trainer to give you a routine.

Lift heavy weight. This will build more muscle which burns more fat and raises your "at-rest" metabolism to help you get that toned look you're after. The key is muscle! By having you lift something so tiny your gym isn't preparing you for life outside the gym. Does that dumbbell weigh more than the child you have to pick up 20 times a day? I want you to be ready for anything you have to tackle during the day. Your time training with me should be the HARDEST thing you have to do all day if you really want to see results. THAT is results-based fitness. Now can we stop using that term?

What fitness terms or practices drive you crazy? Sound off in the comments and let me know!

Have you registered for Paleocon?

This is a free online event! If you haven't registered you should do it now! Lots of great presenters giving you free valuable information. Paleo combined with a good exercise plan is a great way to lose weight while retaining lean muscle!

Here's a link to the registration page:

I'm not associated with any business involved in this convention in any way (unfortunately!), I just believe this is a great free resource and think everyone can benefit from learning more about their food!