Friday Bulletin: Doing the work, doing it well

By | December 14, 2018 | Read Time: 4 minutes
Reading Time: 4 minutes

This week’s bulletin contains information vital to you being the toughest 80-year-old on the block. To this end, we look at the long-game—for your work, for your fitness, and for your protein. We also examine the impact of consistent, lower-intensity exercise on deep health, discuss the end of meat (and how to deal with that), and how not to confuse the rain dance with actually making it rain.

“If I’m out with a group of my peers, guys who are near 80, and we’re going someplace, it seems to me they’re all walking at half speed.”
—David Costill

We often say that exercise is more of a marathon than a sprint. If you want hard evidence of that, this article summarizes the impact of consistent, long-term exercise on aerobic (both heart and muscle) factors as presented in the Journal of Applied Physiology. It showed that people who consistently exercise over the long-term have substantially better health outcomes than those who don’t. How substantial? 75-year-olds who fit these criteria have similar cardiovascular health to 40 to 45 year-olds.

One more thing to note here: intensity of exercise is not as significant as consistency and duration. Many of the peripheral (outside of the heart) aerobic adaptations that are so advantageous are unlikely to come from high-intensity interval training (HIIT). Email me if you want more detail on this.

“Judging by the amount of time people spend asking them, or talking about their complicated Evernote systems or their preferred deal terms, or the readiness with which they are willing to share their elaborate rituals and routines, the less cynical person would assume that everyone must have already mastered their craft and the only thing left for them to worry about is mopping up a few minor details at the margins.”
—Ryan Holiday

How on the nose is that quote? In this article, author Ryan Holiday delivers a hard but profound take on crafting work of true consequence. It’s a reminder that imitating a true creator’s process in no way guarantees that we will create work of true value.

“Her first reaction was: That’s crazy. Her second was: Maybe I have that too.”
—Maryn McKenna

Meat allergies—specifically alpha-gal allergies—are on the rise. This article provides a fascinating and somewhat scary history of this phenomenon. It explains how the same intense immune reaction that prevents us from transplanting animal organs into humans is now causing a dramatic autoimmune response to meat—as well as the critters behind it.

“If cellular agriculture delivers on its promise . . . We made me heading for something resembling the age of animal obsolescence.”
—Jan Dutkiewicz

For the past several weeks, friends have been popping up into these articles. Jan Dutkiewicz, one of the featured interviewers, is one of the more gifted martial artists I’ve met. This piece on lab-grown meat isn’t related to the article but I think it’s important to know that a bespectacled herbivore who cares about animals can also thigh-kick you, shoot a double-leg, and heel-hook your preconceptions until they pop. He’s also part of a much more serious discussion about how to scale food production with finite arable land and a level of climate change. For more on that, check out a recent episode of The Current.

“For some reason, we think that starting easy and going up slowly is a waste of our time. It’s not.”
—James Clear

This quick read from habits expert James Clear offers an essential counterbalance to the ingrained values and beliefs that often prevent us from exercising effectively—even when we’re in the middle of trying to exercise effectively.


Barbell Club and Anti-gravity Society
We’ve got lots going on at Bang Fitness in 2019. Our newest membership option is going to be a super-fun, super-effective way to meet your goals in 2019. I don’t just mean January either. I mean walking into 2020 like a boss. No more repeating the same stuff over and over without getting better! The Anti-gravity Society is small-group strength training with a purpose.

Make real progress toward your strength, technique, and body composition goals. Barbells, kettlebells, and general badassery will be our main modalities. The environment will be high-energy and social but focused. We’re capping our first classes at 8 people each to make sure that you get all the coaching you need to make this happen.

Our meeting times are Monday, Tuesday, Thursday, and Friday at 6:30 p.m.

We lift off on January 7 at 6:30 p.m.

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Our other small-group classes are growing too!
We’ll also be adding five NEW classes to our offerings in the new year. Why am I telling you this? Our Small-group Class Membership is $149/month but you get all that as part of your Anti-gravity Society membership.

Membership to the Anti-gravity Society itself will be $250/month BUT we have a special deal for you.

Anti-gravity Society Liftoff Pricing
As part of our inaugural group, you’ll be able to train with us up to 4x/week ($250) AND enjoy full access to our small-group classes ($149)—all for $200/month. That’s a $200 savings! Even better, we’ll keep that liftoff rate for you for as long as you remain an AGS member.

DID THIS JUST BECOME THE BEST GROUP CLASS MEMBERSHIP IN THE CITY!?
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Don’t sleep on this
Although we plan to expand class sizes in a couple of months, eight is our magic number right now. The AGS is filling up at a pretty good pace. And once we hit capacity, our liftoff pricing will no longer be available. Don’t miss this one. To reserve your spot—or request more details—please hit reply here. I am super-excited about the AGS and can’t wait to share our vision for group strength training with Toronto.