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Paleo Nutrition Seminars, CrossFit Nutrition, and the Original Whole30 Program

Learn about the 9 factors of optimal health from Dallas & Melissa Hartwig, creators of the popular Whole30 program.

It’s Just Exercise (Part 2)

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by Melissa Hartwig, who likes to argue both sides sometimes First, if you haven't read Part 1 in this series, please do so now - you'll need a little background to follow along with the discussion.  Last week, we talked about the idea that for most of us, our time in the gym is just exercise.  It's not our profession, it doesn't make us money, and if we happened to get pinned under a squat clean gone bad, Sports Illustrated isn't going to embarrass us with an ugly front page photo.  But while … [Read more...]

It’s Just Exercise (Part I)

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Written by Melissa in 2011, after a very bad day in the gym I was working a strength program this fall and winter, hitting some Olympic lifts and up to two additional strength movements a day, limiting met-cons to sprint-style bursts.  Since coming off the road in late November and working hard in the gym, I'd put on at least five pounds of muscle, which was doing great things for my squat and bench and overall general happiness.  It was not, however, doing good things for my pull-ups.  I'd … [Read more...]

The Path of the Buttercup

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**This is an updated version of the original Buttercup post, written for the Urban Gets Diesel blog.** The subjects of rest, recovery, over-training and injury are hot topics in any health-minded community.  Debating, "Should I rest or push through it?” is never-ending, and a quick Google search, message board scan or poll of the coaches in your gym will provide you with rationale to back up whatever decision you choose to make. A while back, a popular fitness message board entertained … [Read more...]

Unplug, Then Plug It Back In

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Today's health and fitness-related post was inspired by a real-world example of why keeping things simple should always be your first approach.  Our friend Kristyn had registered for an online workshop we were hosting via video conference.  An hour before the event, she realized that her wireless connection at home wasn't working.  She called the support hotline, who proceeded to run her through a whole host of complicated diagnostic tests, queries and fixes—none of which worked. Finally, the … [Read more...]

The Whole9 Five Movement Series: Part 3

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Note: This is a repost from the Whole9 archives. This is the third installation in a 3-part series. If you haven’t read the first two parts, read them here and here before continuing.Enjoy! We brought together 12 fitness experts from a broad range of backgrounds--with bodies of experience ranging from weightlifting to track and field to mixed martial arts, and over two centuries of collective coaching experience--to ask them all the same question: If you could only perform five exercise … [Read more...]

The Whole9 Five Movement Series: Part 2

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Note: This is a repost from the Whole9 archives. This three-part series has been one of our most popular blog post series to date. Enjoy! Last Thursday, we reintroduced you to Part 1 of our 3-part series on the top five foundational movements for health, featuring Dan John, Eric Cressey, Rob MacDonald, Michael Rutherford, James Fitzgerald, and our own Dallas Hartwig. Today, we feature six more strength and conditioning coaches and athletes, and ask them the same question: If you could only … [Read more...]

The Whole9 Five Movements Series: Part 1

5 movements

Note: This is a repost from the Whole9 archives. This three-part series has been one of our most popular blog post series to date. Enjoy! If you could only perform five exercise movements for the rest of your life, which five would you do? This was the question we recently posed to twelve of the most widely respected fitness experts and strength and conditioning coaches - assuming their clients’ goals were general health, fitness and longevity (and not a specialized sport). The answers we got … [Read more...]

You’re Injured…Now What?

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A special guest post by Ann Wendel, owner of Prana Physical Therapy and Whole9 team consultant, who wants to help you find a great physical therapist. You’ve read the Whole9 blog and It Starts With Food. You’re getting your nutrition dialed in and have even completed a Whole30®. You’ve given up your nightly cocktail (or three) and are sleeping better, having more fun, managing everyday stress with greater ease, socializing out in the sunshine, and have a much better understanding of your … [Read more...]

Nine Steps to a Successful Nutrition Challenge

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For those gym owners, community leaders, and Facebook admins running a Whole30 in the new year... we remind you of our nine easy steps to a successful nutrition challenge. See you in January! One of the most common questions we receive is, “How do I run a successful nutrition challenge at my gym?” This is usually followed by a variety of complaints about past challenges, all related to their general “flop” status. (Members didn’t care enough about nutrition to participate, most who started … [Read more...]

The 400,000 Hour Body

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A nice little reminder from the Whole9 archives. Also, we've not read the 4 Hour Body, so can't speak to its contents - we just thought this title played nicely. We get a lot of questions about products, services and protocols that promise miraculous results - improved body composition, fitness, energy or health - with minimal effort. This slant is not new – the lure of a shortcut (or “free lunch”, as Gym Jones calls it) has been the carrot dangling from our health-and-fitness stick since … [Read more...]

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