Aim for success, not perfection. Never give up your right to be wrong, because then you will lose the ability to learn new things and move forward with your life. - Dr David M Burns
I have taken Harv's courses and now volunteer my time each summer to help facilitate the events. This course and all his others
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As you may have noticed, I love seafood. If you're just venturing in to this world, however, you may be wondering just how long to cook your latest purchase. Fortunately it's not as difficult as you might think.
You can get a rough idea simply by looking at how thick the fish is (at the thickest point). For roasting or grilling, count on approximately 10 minutes per inch. Moderately hot oven, perhaps 375F (190C). Adjust this according to taste.
Another estimate which may be used is 15 minutes per pound. Once again, this is only a guideline - adjust according to taste.
To test whether this is done
Poke a toothpick into the thickest part of the fish. If the skin is no longer translucent and the flesh flakes easily, it's done. Also - if it's a whole fish - the eyes will have turned white.
If you’ve somehow managed to avoid the Total Gym infomercials featuring the well-known faces of Chuck Norris and Christie Brinkley, the photo at right should give you an idea of the basic arrangement. It’s essentially an inclined bench (with a sliding pad), and a cable at each side to lift/lower the user along the bench. A very simple setup.
The company was founded in 1974 by Tom Campanaro, Larry Westfall, and Dale Mc Murray - with the product changing little since then. As the height of the incline was soon changeable (with 6 heights available on the 1000 model I’m currently using), adjusting the resistance of various bodyweight exercises became a simple matter and the Total Gym products were taken up largely for rehab use. In that respect they’re still ideal.
In the mid-90s the Total Gym was brought to a home-user market, with an advertising campaign featuring the Norris/Brinkley combination in 1996 and a website (totalgym.com) the same year. Several advertising campaigns later, the Total Gym range still boasts large numbers of both home and medical centre users.
I am still surprised at how effective the setup (at least on the 1000) feels; whilst I’m not expecting to build large slabs of muscle with it, I’m experiencing far more muscle soreness than following typical bodyweight workouts. All of the exercises I’ve tried so far (and there are far more than you might imagine - it’s a very versatile setup) have been using the steepest incline, which averages out at around 44% of bodyweight. That may sound quite light, but keep in mind that everything on the Total Gym is a compound exercise, and there’s more balance and control involved than in many bodyweight movements.
In addition to its common rehab uses, the Total Gym is also a good intermediate point for a few of the more difficult bodyweight+free-weight exercises; such as chin-ups and handstand push-ups. Neither of these are easy, but using 44% of bodyweight brings them a little closer to attainability.
Overall, think of the Total Gym as another tool that can be used. It certainly isn’t better (or worse) than any other form of resistance exercise, but very good at what it does. The only point I’d make on the range available is that many of the optional extras seem quite pointless to me; such as the extra hooks, cables, pins and plates (yes, you can add weight plates to them - but if you really want to lift weights, why start with a Total Gym?). Grab one of the simpler models (usually the lower numbers - which are changing all the time). You’ll be pleasantly surprised.
My own setup
I first tried out the Total Gym in May 2004, when I was at my parents' house in Sydney (the city I now call home). With no power rack in sight, and desperate to do a little strength training, I decided to give it a thorough test.
As you may have guessed, it held up extremely well. I was amazed at the versatility afforded by such a simple thing, as well as the amount of work it enabled me to do. It was a great workout.
Where does it fit into my routines now? This really depends on the type of exercises I perform on it. Generally it forms part of a warm-up (light ab work, angled shoulder presses and so on) or a cardio routine on its own (many, many types of rows). Whatever I'm doing, it fits in nicely.
Video
If you haven't seen the infomercials for this wonderful device, here's Chuck Norris putting it through its paces. Superb.
Several years ago one of the major newspapers here listed a half-dozen Australian restaurants in the 'you have to try this sometime' category. Most of them were big names, in prime locations and were accompanied by unsurprisingly expensive menus.
One of them, however, was a tiny fish 'n' chip shop.
Since we first ventured over there to check it out, we've been regular customers. Why? They clearly know how to buy fish. It's always excellent.
If you're not lucky enough to have a place like this nearby, you can still reap the rewards of great seafood by keeping your eyes open. Whether you shop at a fishmonger or a supermarket, there are a few things that will help ensure you end up with a beautiful meal.
Unpackaged fish, as at a fishmonger or supermarket fish counter
No 'fishy smell'
All fish have a smell, but it only becomes 'fishy' once the fish is in decline. When it's fresh, it won't have a strong odour at all. If it has that 'fishy' smell, don't buy it.
NB : If you're buying fish from a market, don't be alarmed if the market itself has a fishy smell (many do - especially if they're filleting fish on the premises). As long as the fish itself doesn't smell bad, you'll be fine.
Bright eyes
If you're buying whole fish, the eyes should be bright and proud; not sunken and dull. If the eyes are no good, move along.
NB : Several species of deep-water fish (such as grouper) have slightly cloudier eyes. If you're in any doubt, try a different type of fish.
Bright red gills
The area just inside the gills should be nice and red; gradually this turns a dull brown (once the fish has been landed, that is). If it's started to dull, put the fish back. Look elsewhere.
Firm flesh
The flesh should be reasonably firm, shiny and springy. If it feels soft and waterlogged, it's no good.
Bruising
Whilst the above indicators will give you an idea of how fresh the fish is (how quickly it's moved from the water to your table); it's also good to have an idea of how the fish has been handled. The most obvious sign of rough handling is bruising. If the fish has been bruised, don't buy it.
Packaged fish, as in smaller supermarkets
This is where things become interesting, as you're trusting those who packaged the fish to have done a good job for you. In most cases they will have done (after all, they want you to come back and buy from them again): but there are still a couple of things to bear in mind.
'Best-before' date
This date goes by different names around the world, but simply refers to the last date the supermarket expects you to eat the fish. The following day, it'd end up in the trash.
Many supermarkets use a preservative gas around the fish; simply to keep it looking as good as possible until this date has arrived. This is usually for four days or so.
Whenever possible, buy the fish as many days prior to the 'best-before' date as possible. If you happen to notice the delivery truck one day, try to buy your fish at about the same time each week. Especially if you see the shelves restocked just as you get there.
Getting it home
Having gone to the trouble of finding a great piece of fish, it'd be a shame to damage it on the trip home. If it's a hot day, the backseat of a car isn't the best place to be. Think cool and dark, and you'll be fine.
Also, make sure it's fairly well packed. If it arrives looking as though it's just gone 10 rounds with Mike Tyson, it wasn't.
That's really all there is to it. Now the fun part - cooking it. I'll go through some of my favourite recipes in a future article; for now though, just experiment. It's beautiful food.
If you have diabetes, or know someone who does, you may have heard the term PAD - Peripheral Artery Disease. This blocks the blood supply to major arteries; often affecting the legs and feet. This can cause anything from ulcers to gangrene (leading to amputation). Nasty stuff.
Developed at Sydney's Royal North Shore Hospital, the process essentially works by isolating the effected limb and rapidly pumping blood to it. This tricks the body into growing new blood vessels.
According to Dr Rodney Lane - the man behind the new procedure :
The arteries are performing at the level of an Olympic athlete, running at pace, when the patient is lying in bed.
Rob's on vacation for about a week, and I've been asked to step in and contribute an article or three. Before we get underway, however, you're probably wondering just who I am.
I'm the editor of the strength training site Straight to the Bar. I believe that the human body is an amazing machine, and the site looks at the fastest, strongest and most powerful athletes in a range of fields.
When I'm not in front of the keyboard, I'm generally either in the kitchen (I love to cook), under the bar or exploring the world; camera in hand. It's a beautiful life.
