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2 days ago


Reminders for tomorrow!

🔴9AM registration Good Home

11am - 2PM
🔴Magic Show
🔴Dance Troupes
🔴Face Painters (2 locations Picton Street)
🔴Pony Rides (Moore Street)
🔴Hot Rod Show (Moore Street)
🔴Brit & Euro Car Show (Uxbridge Road)
🔴Stilt Walkers
🔴Give it a go section with FREE prizes (Uxbridge Road)
🔴Free colouring & badge making (Moore Street)
🔴Live Music
🔴10 characters on all the streets
🔴Picton Street Markets
🔴Kids interaction area Howick Community Church
🔴FREE Hats, Flags & Lollies

🔴Starts at 2.30pm and roughly goes for 1 hour

🔴Top of Picton/Parkhill Road
🔴Information Centre Toilets
🔴Howick Community Church Toilets
🔴Moore Street Toilets
🔴Portalooks outside Times Newspaper office

🔴FREE water filling stations - bring your drink bottles
🔴Lost Property/Children - East FM - next to Basalt
🔴St Johns - Top of Uxbridge Road

We hope you have a fabulous day, and even if there are a few showers, please still come along and support this Iconic 66th Howick Santa Parade.

Merry Christmas East Auckland - Enjoy your family day out!

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5 days ago


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6 days ago


I've changed my mind about lots of little nutrition details. For example, many of us used to think that post-workout nutrition was so critical that if we didn't get our fast-digesting carbs right after training we'd be wasting our training efforts and handicapping our adaptation to exercise.

We now know this isn't true, that post-workout nutrition may only be important for a few training scenarios, and that it may only have a small effect.

Likewise, we used to think that breakfast was super important, as was frequent, every-few-hours eating. If you didn't eat every few hours you'd be slowing your metabolism and hampering muscle gains.

Again, not true. We now know that the metabolic response to food is related to calorie intake only. Eat 3,000 calories in two meals or over six meals and the metabolic response is the same. (And it's not very big). Also, the effect of 3,000 calories over two meals vs. six meals may not have a significant impact on muscle development either.

But I consider these the small details that literature corrects over time. Paying attention to the research and correcting course when new, compelling evidence enters the picture is par for the course. It's nothing to be ashamed about.

The biggest thing I look back on and feel ashamed of was an over-reliance on rules and black-and-white statements in my early days. For example, 16 years ago, I published an article right here on T Nation called "7 Habits of Highly Effective Nutritional Programs" with rules such as:

Eat every 2-3 hours, no matter what, between 5-8 meals per day.

Eat complete (all the essential amino acids) lean protein with each meal.

Eat fruits and/or vegetables with each meal.

Ensure carb intake comes from fruits and veggies with the exception of workout and post-workout drinks and meals.

Ensure that 25-35% of your energy intake comes from fat with an even mix of saturates, monounsaturates, and polyunsaturates.

Drink only non-caloric drinks, the best choices being water and green tea.

Eat mostly whole foods (except workout and post-workout drinks).

Nowadays I cringe when reading these.

It's not necessarily because they're wrong. Yes, following them has lead to many, many fantastic physiques... as long as there's appropriate training, dialed-in caloric intake, and attention paid to sleep and stress management.

Rather, I cringe because they're so definite. Rigid. Black and white. "Only"... "every"... "no matter what"...

What can I say, I was 29 years old, still a grad student, and only had to look after my studies and my physique. Now, 16 years, four children, and countless "grown up" responsibilities later, I look at things a little differently. And I coach differently.

I now know that you could eat eight times a day or once a day and still end up with similar results if your calorie intake is equivalent. So I help people find the right number of meals for their preference and lifestyle.

I now know that as long as you get enough total protein over the course of the day, and that you're getting a complementary mix of amino acids if some of your sources have limited amino acids, your muscle growth and performance will be just fine. So I help people set protein goals for the day and reliably hit them.

Now, I will say that if you're training really hard for adaptation, are in the elite category of your activity, or are at the upper threshold of your genetic potential, finessing meal frequency, protein timing, and the other variables above could give you marginal performance gains. Maybe.

But marginal performance gains are only relevant at the margins. This means that most people (the ones in the meat of the bell-shaped curve) don't need to play with marginal gain-type interventions.

For them, finding an approach that helps them stay consistent with exercise, nutrition, sleep, and stress management over the long haul is where it's at. I now know this: Flexibility is consistency's ally. Rigidity is consistency's enemy.

(Adapted from my recent interview at Testosterone Nation).
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1 week ago


“Self-care is often a very unbeautiful thing.

It is making a spreadsheet of your debt and enforcing a morning routine and cooking yourself healthy meals and no longer just running from your problems and calling the distraction a solution.

It is often doing the ugliest thing that you have to do, like sweat through another workout or tell a toxic friend you don’t want to see them anymore or get a second job so you can have a savings account or figure out a way to accept yourself so that you’re not constantly exhausted from trying to be everything, all the time and then needing to take deliberate, mandated breaks from living to do basic things like drop some oil into a bath and read Marie Claire and turn your phone off for the day.

A world in which self-care has to be such a trendy topic is a world that is sick. Self-care should not be something we resort to because we are so absolutely exhausted that we need some reprieve from our own relentless internal pressure.

True self-care is not salt baths and chocolate cake, it is making the choice to build a life you don’t need to regularly escape from.

And that often takes doing the thing you least want to do.

It often means looking your failures and disappointments square in the eye and re-strategizing. It is not satiating your immediate desires. It is letting go. It is choosing new. It is disappointing some people. It is making sacrifices for others. It is living a way that other people won’t, so maybe you can live in a way that other people can’t.

It is letting yourself be normal. Regular. Unexceptional. It is sometimes having a dirty kitchen and deciding your ultimate goal in life isn’t going to be having abs and keeping up with your fake friends. It is deciding how much of your anxiety comes from not actualizing your latent potential, and how much comes from the way you were being trained to think before you even knew what was happening.

If you find yourself having to regularly indulge in consumer self-care, it’s because you are disconnected from actual self-care, which has very little to do with “treating yourself” and a whole lot do with parenting yourself and making choices for your long-term wellness.

It is no longer using your hectic and unreasonable life as justification for self-sabotage in the form of liquor and procrastination. It is learning how to stop trying to “fix yourself” and start trying to take care of yourself… and maybe finding that taking care lovingly attends to a lot of the problems you were trying to fix in the first place.

It means being the hero of your life, not the victim. It means rewiring what you have until your everyday life isn’t something you need therapy to recover from. It is no longer choosing a life that looks good over a life that feels good. It is giving the hell up on some goals so you can care about others. It is being honest even if that means you aren’t universally liked. It is meeting your own needs so you aren’t anxious and dependent on other people.

It is becoming the person you know you want and are meant to be. Someone who knows that salt baths and chocolate cake are ways to enjoy life – not escape from it.”
-Brianna Wiest

[Illustration: Yaoyao Ma]
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