How to improve at the stupidest thing known to man created by gym teachers.

Congratulations! You are reading this because you know me or you are looking to improve on the multi-stage fitness test. AKA. Suicides, shuttle run, beep test

For the purpose of this post I will assume you are here to improve on the test?

Just to get on the same page – The beep test is a steady increase in time required to run between two points separated by 20 metres until the athlete cannot run any further. Its the best method to measure fitness level without gadgets.

Why do something so pointless? Because it measures VO2 max.. WTF is VO2 max…

“VO2 max is reached when oxygen consumption remains at steady state despite an increase in workload.” ~

A person with a strong VO2 Max can technically do more work. Run, jump, leap, dive and root.

Since the beep test provides a benchmark for VO2 Max its most useful to make big groups of people smaller by weeding out the sick and weak.

Most likely you are reading because some-one-organization wants to weed you out and has informed you will need to do it. Because no one in their right mind does these for FUN!

I was required to do one recently and thus the inspiration for this blog post. I read a bunch of resources and here I share my candy sprinkles on that increased my level from 9.5 to 11.2 with a few tweaks and change in mindset.

How muscles and oxygen function is amazing and complicated. For the hardcore watch the three videos in succession I was able to grasp a little of the undlerling design and it was worth the time investment.

Lance Armstrong: Understanding VO2 Max & Lactate Threshhold [VIDEO]

How Cells Obtain Energy [Video]

Big Guns: The Muscular System – CrashCourse Biology #31 [Video]

OK, enough of the science – you’ve read all the other stuff on beep tests and your appetite is still strong….

Here goes….

Surprise surprise – start with a

  1. Goal
  2. “Normally” beep tests are set by an external party to compare and benchmark against others or create a cut off to “make a team” for example. It’s likely you will know the level you need to achieve. For example to make the Singapore Football League a Beep Level of 13.1 must be met.


  3. Cross train
  4. With a level you now know the the culmilative time, distance per level and culmilative distance and cross train accordingly. You can now mentally rehearse and train with these numbers in mind. The fact is you probably won’t increase your VO2 Max…from what I understand we are stuck with it. But you can physically and mentally work through the situation to push yourself further than you think you can.

    My goal was 12.2 which equals 12:38s of running. Since I do High Intensity Workouts I would mentally mark the timings of my WODs and mentally rehearse running each level….

    Other ideas would be to do fast runs that map to the culmitative distance and speed work.

  5. Breath
  6. Have you ever ran on a treadmill that measures your heart rate? Noticed the deeper you consciously breath and contract the diaphram the heart rate lowers slightly even though the pace is maintained even increased.

    Consistent regulated deep breathing makes a huge difference. Try it out with a heart rate monito

    Start oxygenating from the beginning of the run with strong, deep breaths and consciously draw the breaths in and out to the very end.

    Note: Avoid over emphasis of the breath cause you just look like a wanker…unless you run a 13+ :p

  7. Gait
  8. Assess how you run and refine your stride. You want to conserve energy and since oxygen translates to energy consumption the more efficient your movement the longer you can run.

    I go for the chi running style because I use minimalist foot wear and I like the erect pole up the bum look.

    Here are a bunch of other running gaits for your perusal

  9. Pivot
  10. In the early levels (1-7) I would kick off a rapid 180 degree pivot equally balanced on both legs. It gives me a second or so before the next beep to take a deep breath and start a deep lean into the next shuttle and to start my chi run.

    I didn’t try last time but in level 7+ I would probably work try the pivot with an exercise designed in the NFL called an Outside Edge Line Bounding Series

  11. Eat
  12. It goes with out saying the less fat you have the fast and harder you can work out.
    Eat clean, train and building up to the test. Stay fully hydrated and conquer the beep

    What tips do you have to nail personal bests on the B-test?

8 Ball Pool Hack – Cheats for Free Coins & Cash [UPDATED]

8 Ball Pool Coins Hack

8 Ball Pool is an example of the most popular telephone games at the world. It?s unquestionably as one of the market leaders an example of sport-related games and the quantity one such games with regards to billiard video games. Aside from catching super fun and immense, yet the video game is super more popular since you don?t need to pay anything in an effort to have done the tv. Really, everything you need is an Android or that an iOS device to try out pool at 1-vs-1 fits or compete at pool contests by having every other players. A separate addictive feature of that mobile video game is that you can raise the body’s believed, by simply winning yet the pool Coins. You can use yet the Coins right to customize the body’s cue and also to get your very own board, but then level to cover up that a format high-ranking contests. Really, with regards to 8 Ball Pool, Coins are likewise crucial while the body’s pool abilities. Yet the importance of Currency within this video game

The full step 4 of an 8 Ball Pool level session is that the fun is endless. As you increase the placement, you’re able to have done by having strategic players, the definition, those people who have an equal placement as you. Now you can raise the body’s believed utilizing the Coins, on which you may even make investments in the Pool shop. This sort of currency is best earned through the use of that an 8 Ball Pool Hack. Now there, you can use yet the Coins right to customize stuff like Pool cues, board frames, but then also to buy sugary patterns, colors, and chat a state. Still, what population wish made for his or her Coins at one of the more could be the Cues by having Powers, that’s where yet the hack is most useful. These cues has the capacity to raise the body’s video game seriously, by adding strategic precision to your photos. Much of cues will also help to make yet the ball receive sooner, by a superb spin. Much of cues have a nice scoring for the attribute described as time, in an effort to snare additional time if you need to create a decisive shot. As well as everything, you has the capacity to make use of sugary cues made for sugary occasions. Every Cue by having Powers will provide four does work ? objective, Spin, force, and time. Much of does work has the capacity to equate to yet the difference an example of winning and dropping that a match. But then, still, the most important step 4 made for winning that an 8 Ball Poll video game could be the talent. That?s what i mean mixing the body’s very own strategy by having these immense cues may take the body’s video 8ballpoolhacky game right to a whole refreshing level. Exactly who understands, now you can finish up in certain up against the primary 8 Ball Pool players on the planet, it’s strategic to truly have a hack obtainable in that this scenario. Yet the as low as downside of Cues by having Powers is which they pace. You will need to make investments the body’s hard-earned Coins to buy one such cue, but then it seems that yet the investment has the capacity to pay apart as time passes. By having all of this at heart, you are probably taking into consideration ways to get as many Coins as possible, hence you could receive every one of the Cues by having Powers. You’ll get three ways to get yet the Coins. The early you are to try out yet the video game continuously and gradually colour the body’s placement. While the body’s believed placement increases, hence has the capacity to the body’s financial position. But then, it?s don’t you lots of as low as to try out 8 Ball Pool every day, you also have to end up being good at the tv. Winning 1-on-1 games, as well as masses contests is what will provide you much of Coins. If you’re still that a newbie and winning much of games every day seems just like a objective out of the question, you’ll get yet the Coins instantly, with out effort. 8 Ball Pool Coins are up currently available at the official website. The problem by having this technique is the tv could be very costly unless you make use of that a hack. Of course, everything will depend on just how many coins you first need and exactly how continuously. Hence, if you’re attempting to snare the body’s video game right to a new level, you will need to make investments hundreds of actual dollars at Coins.

Free Private Instagram Profile Viewer Online

Instagram is normally easily learning to be a focal point created for titles looking to do business with ethnic mass media right to connect to current after which prospective brand-new customers?and once and for all reason. Dubbed any of the ?king of ethnic engagement? by Forrester invention, the top titles in Instagram are observing a per-follower dialogue swiftness of 2. 3 percent, and this heavily is preferable to any of the engagement swiftness these titles are observing in both the Facebook (0. 2 percent) after which Twitter (0. 02 percent). And at ok engagement quotations after which a lot more than 500 mil energetic four weeks members, information technology gets there simply because no surprise then that acquiring some more Instagram supporters is normally a higher top priority created for any company out of the context. Sadly there?s zero magic answer about how for additional Instagram supporters, but you will find ways of adding to the body’s Instagram trick so that some more of the body’s correct team can simply find?and follow?you. Precisely how for additional Instagram supporters in 7 operations

With our fine detail, we?ll conceal a few of the operations i in Hootsuite have seen as being the top created for acquiring some more supporters in Instagram. Are trying to leap forward? Click any of the buttons under right to leap to the communities for you to concentration on. 1) create a crystal clear Instagram trick

In certain any kind of ethnic marketing aimlessly can lead to squandered personal references in addition to a low keep coming back in investment?and Instagram is normally zero exception. Remaining a technique setup helps you define what you want of doing, so you can correct concentration on after which draw in brand-new supporters highly relevant to your business. Whether you?re ranging from scratch or adjusting your present Instagram attempts, below are 3 ingredients created for developing a ensemble Instagram trick. Invention the body’s race

Checks what the body’s race are undertaking in Instagram will present you:

Just what a acceptable following a appears like created for businesses in the body’s market or market. The kind of fulfilled additional businesses in the body’s market or market post?and whether it?s coping. Any of the frequency and this the body’s team can simply expect on you to form fulfilled. Precisely how additional companies are engaging with your correct team. Right now that Instagram is normally built-in in Hootsuite, then you may monitor the body’s race (as well as market, market environments, after which additional Instagram fulfilled you?d love to keep track of) of the same dashboard you use to control all of your additional ethnic invention. Decide what tale you?re about to cause

What ever market your business is in, that you have a story right to cause this can be firmly fitted to a highly visible ethnic marketing require Instagram. A compelling narrative in the body’s fulfilled has recently information technology a sense of goal and could inspire word-of-mouth right from your present neighborhood, making up the body’s Instagram was feeling some more attractive to brand-new supporters. Satisfy curiosity by training supporters precisely how the body’s health supplement is manufactured, clarify any of the principle of a worker right to humanize the body’s brand name, or id the body’s brand name within an aspirational trick by showcasing any of the lifestyle or achievements of your visitors. On you don?t need to limit the body’s Instagram technique to nothing more than one of them businesses. The majority productive titles can simply cause a number of these stories at once in different ways and possibly across a number of these ethnic rivers. Set goals

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Announce the body’s Instagram was feeling to your supporters in Facebook, Twitter, Pinterest, or additional ethnic marketing you?ve presently invented a following a in. Do business with adding to these posts and at paid exposure to ensure that some more of the body’s supporters write information technology to your Instagram was feeling. For example, Sony cellular directed his or her Facebook team from their Instagram was feeling in this post by focusing on a special health supplement. The age discovered his or her team 1 reason to look at them in Instagram. In addition they employed a tradition URL, allowing them to monitor success by medical tests the level of clicks up the connection to the level of brand-new supporters then they won in Instagram.

What is this girl’s password on moviestarplanet?

Moviestarplanet VIP Hack Generator

MSP or simply MovieStarPlanet is universe and a contemporary game created for children between age 8 and 15. The simple concept of the game is to enable kids to sense movie stars’ glamorous life while interacting with friends and their peers over the web. We are aware that the computers/mobile and web devices are a part of the life of everyone, so don’t allow our kids to have fun and socialize while those devices are being used by them? It’s a good idea to figure out that MSP is just a free game, but moviestarplanet hack vip in order to work with all the features and choices, players might need to pay particular quantity of money and receive VIP status that is so-called. MovieStarPlanet allows every user for VIP access provided that they are paying monthly membership fees. They have created 12 VIP membership packages that bring various benefits. However, what do players gain from this status? To begin with, they’ll be able to receive popularity which means that they’ll level up quicker. You know that there’s a limit of the number of friendships you can make if you’re a participant of MSP. With a VIP status it is possible to increase this number. Furthermore, when you get this status, the MSP currency called StarCoins will start to pour in your virtual pocket. The same holds for the diamonds, but this time you should know that the diamonds have been money available to MSP consumers. Giving autographs is among MSP users’ activities. You are able to give autographs, if you’re a MSP VIP member. Of course, the everyday StarCoin wheel is yet another popular aspect of this game, but as the name suggest you’ll get only 1 spin. But, if you are a VIP on MSP, it is possible to spin the wheel times. You will be happy to hear you could use StarCoins bonuses and everyday 20, if you’re a lover of free things. In the end, you are given access to exclusive VIP purchasing things by a MSP VIP status. To summarize, Moviestarplanet VIP accessibility will likely make this game more exciting and fun and you will witness the true potential of this game that is internet and impress your friends. However, there’s a catch — you’ll need to be prepared to spend a good deal of money to find these benefits. This is if you are currently following their suggestions. The truth is that there is a MovieStarsPlanet VIP generator that will provide you all these things for free. Why You Need to Use Moviestarplanet VIP Generator?

First of all this moviestarplanet generator is free! You don’t need to spend a dime for it. We have designed this application to allow individuals who don’t have sufficient amount of money to enjoy all the features of this game that was unbelievable. They may use our generator to make as StarCoins and many diamonds since they need. Although our generator is utilizing technology that can’t be detected by the administrators of this game, our advice is to produce amounts of coins and diamonds. There are situations when your account can be reported by buddies and you might be investigated. Additionally, it is more interesting to utilize those resources gradually. Will you purchase the VIP things at once and enjoy the game in case you unlock? Take a little time and investigate their offer and buy things gradually. In addition, use the characteristics also. This is not a timeless video game in which you need to beat on someone or to win something. How Can the MSP VIP Hack works?

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Gait Gaizing: 7 Great Videos of People Running

Some rights reserved by loop_oh Flickr

“Gait – the whole body’s forward progress, including the foot strike and pelvic position, to arm swing, head and knee movement.” ~ Dr. Phil Maffetone.

We all love people watching. Me included! I guess the slight difference for me is that I particularly like watching people running. You could be running for the train in a business suit or running to the toilet. In any case, if you are propelling yourself forward then you’ll catch my attention.

When I’m unable to watch people in the flesh, I watch YouTube. Here are my all time favourites…

Steven Segall knows how to get up and go! He loads the achilles with a hard heal strike and explodes forward. Amazingly with all that torque he keeps his head level like an English rose fresh out of finishing school.

Erwan Le Corre of MovNat glides over rocks and gravel. His arms stay close and he makes micro adjustments like he has the wings of a albatross in a up-draft.

Dr. Mark Cucuzzella of the Natural Running Center takes the viewer on visceral and beautiful run.

Barefoot Ted runs in Luna Sandals in slow motion towards the camera. Perfect pronation earned by years of living life without shoes.

Gray Caws demos “Chi Running”. He looks like he has a pole up the ass. Like Wing Chun Kung Fu, one should never underestimate the power of this style.

Dr. Mark Cucuzzella pays off the opening scene in Chariots of Fire.

Marty, Nathan, Will and I showcase our gaits in the mountains. Notice the spring in our step? It was gone three hours later. We all arrived swaggering like exhausted billy goats chased down by a mad Aussie.

Post Mortem: A foray into grindhouse film making

I’m a fan of 70s style exploitation films aka Grindhouse, so making a short film for the Melbourne Underground Film Festival has been high on my bucket list.
Connecting with one of life’s curve balls, I discovered, like most, a lack of knowledge of traditional burial and crematation. So, instead, I made a film that advocates my preferred option: natural burial

WARNING: This short film contains scenes adult themes, course language, nudity & necrophilia

TWO FEET UNDER from Cameron McGrane on Vimeo.

With no formal training in film making I share what I learned along the way by researching, advice and doing.

  1. Do something unexpected
  2. There is no better way to get the creative juices flowing by doing something outrageously different to anything you have done before.

    My story starts in my home town late 2010, I had startup burnout and was insolvent. I put the word on the street and a friend called offering a crematorium job. I said yes and started the following day.
    During my short stay in the death industry, I heard stories, met characters and learned about “things” I would never have discovered on my own accord. At the end of each day, I would tell my stories to friends and they would tell theirs. At night my imagination would run wild with the macabre fotter which was my job.
    As I booked in bodies and handed over remains to family I questioned “Modern burial or cremation?” and the answer was neither which made me an advocate for natural burial which motivated the creation of the film

  3. Tell the story before script
  4. Anyone can write a script because anyone can tell a story.

    A script is just a story written in a who said what form.
    Imagine the time you told your last story, real or made up? It was all in your head and not written down but you were able to recite it like it was yesterday. When a story evokes emotion it’s a good candidate for a script.
    The day, I wrote my script the story had become so vivid in my head that I wrote the script from beginning to end in under an hour.

    When a film evokes emotion you have made a film worth sharing

  5. Use a template
  6. There is something about using a template with styles and scene sign posts. A template provides just enough structure and it feels all pro like. A template for my first time made it fun. I used a template for MS Word.

  7. Understand Shot Types
  8. Learning shot types will add to your street cred on the set and provide structure for story boarding

    Before creating a story board get up to speed on the shot types. Knowing shots allows you design the story board and communicate to the crew the scene.
    These are shot I used.

    • Wide Shot
    • Mid Shot
    • Close Up
    • Extreme Close Up
    • Reaction Shot
  9. Create a story board
  10. Story boards are great way to picture how the scenes will be shot. They make it real and further conceptual rigour improving your ability to estimate time and resources.
    I spent 30 minutes reading “Drawing for Dummies” to prime me but you can even do it with just stick figures.

    Click for full storyboard

  11. Carefully choose a location
  12. Time is of the essence when shooting a film and when people are volunteering it’s paramount.

    Be weary of more than one location as the logistics of moving crew and equipment around can quickly eat into precious shooting time.

    If you can keep the shoot indoors then do it. When indoors you can control the light which makes it easier for the camera person to shoot. Outdoors is at the risk of the environment.

    I was lucky enough to have a friend offer his premises to shoot the film.

    With planning, thinking on my feet and a little luck I was able to shoot the film in a clever way.

    I shot the scenes based on furthest distance from the car which we would pack the equipment into.
    Kind of like a proper army clean when you are real dirty. Start at the head and work your way down all the way to the feet.

    What this ment was we moved and shot taking the most adaptive path to the car so we could all go home.

    Below is a diagram of order of scenes over the two days.

  13. Create a scene schedule
  14. “These people are volunteering Cameron. Don’t fuck them around” – Jeremy.

    Jeremy’s wise words were enough to keep me focused on staying organised. I didn’t want anyone staying longer on set then neccessary. I wanted them to know before they arrived roughly how many hours were expected and when. With a scene schedule emailed days earlier the crew were reassured what was expected and that I valued time.

    Screen Shot of Schedule

  15. Find a crew and cast
  16. A crew consists of a camera person, sound\boom person and a gopher to help with lights. Anything less and you are going to run into show stoppers. I also needed two actresses, an actor, a nude model and a makeup artist.

    The only thing on my side when starting off was I had the nude woman. A late night conversation in my sauna sealed my jewel and driving force to get others on board.

    “Oh you have the nude dead woman? You must be able to get shit done! I’m in.”

    In all honesty, without this Facebook message reply by Richard referring me to Warren Coulton the film probably wouldn’t have been made.

    I didn’t have any film making tacit knowledge (only google), gear or contacts and after pitching it to Warren with in days had actresses calling me and a crew (lighting, camera and sound).

    Crews are happy when you feed them and you know your shit. I fed them and though my lack of directing skills were a flakey my project\time management and planning ment things moved quickly despite my rookie mistakes.

  17. Tips and techniques to spike before shooting
    • When more than one actor is interested in your film run a casting session
    • Learn the 180 Rule
    • Learn how to shoot with one Camera like you are shooting with two simultaneously
    • Learn about Reaction Shots and take plenty of them
    • Learn about Continuity. Ask everyone on the set to keep continuity in mind.
    • When using some elses premises take before and after photos of where stuff is to put back correctly after the shoot.
    • Don’t change the script after you start filming.
    • Listen carefully to your actors they have useful feedback.

    • Revise and proof your script repeatably. I spent 30 minutes of revision it was not enough. Suprise surprise actors will read word for word what you wrote!!
  18. Find a good editor
  19. Great editors can make a crap shoot average and good shoot great. I paid Tom $400 and it was well spent.

    Great editors “post production” using final cut are hard to come by. I found Tom via RMIT media faculty. Tom was an alumni free lancer and loved classic film which ment he had a strong appreciation for grind house. Apart from mad Final Cut Pro (software for editing footage) skills he could make his own music using a synthersizer. One of my favorite things about the film is the music created by Tom . Great editors can make a crap shoot average and good shoot great. I paid Tom $400 and it was well spent.

    An important lesson when working with high end editors is to trust your creative instinct. I was talked out of my original ending where the audience finds out the funeral director is Belle’s dad instead going with the aids call. I regretted the decision

    It was fun and surreal experience and it wouldn’t have happened with out life’s unexpected surprises. Put yourself out there, learn something new and tell the story!

TWO FEET UNDER from Cameron McGrane on Vimeo.

Quest for the perfect leisure dive

You only get one shot. Do not miss your chance to blow. This opportunity comes once in a life time. – EMINEM

“What would happen if you combined Leisure Dive with Do it in a Dress?

Leisure dive a destination where people share relaxed mid air above water photos and Do it in a Dress a movement that raises money to send girls in Sierra Leon to school.

What if I wore my dress, dived over the Yarra River in Melbourne with a spectacular city backdrop and had an awesome photographer shoot my possibly greatest dive of all time?

It felt like a quest, a once in a life time and I’d only had one shot because:

  • the Yarra river is disgusting and I didn’t want to go in more than once
  • leisure dives look better dry. I only had one dress and no hair drier support

What happened next……

  1. Found an Amazing Photographer
  2. The idea was tantalizing and since I knew a professional photographer, Stu Walmsley was happy to help out for a good cause I knew I had the right person for the job.

  3. Picked the Dive Site
  4. We loved the background and Stu could shoot from stable flat ground.

  5. Chose a Landing
  6. Even though I had more chance of a needle stick injury. I did the right thing and slid in to check for foreign objects and depth. It was only a metre deep but the bottom was quick sand sludge. Grosse. The peace of mind made for a more confident dive.

  7. Visualized the Dive
  8. To Stu’s amusement I spent a good two minutes visualizing my dive while whispering my mantra “Smile Cammy Smile”.

  9. Simulated the Dive

    Launch is critical

    At Crossfit we box jump alot and my surprisingly explosive take off was a real asset. (Crossfit wanker I know…hehe). Practicing the jump and angle a couple of times provided confidence that I could hit the launch and angle to get the shot. It provided an opportunity for Stu to get his eye in too.

    Totally posing but hey my job was to pose. A required step to articulate the muscle memory for the dive.

  10. Sucked it up and dived
    Dive 1

    This was to be the money shot. I’m dry, my dress is kinda down but I’m not smiling and my launch & pose was poor. Stu was a bit early and the lights washed me out. After this Dive Stu suggested I do it again. :(

    Dive 2.

    I think this was the best one even though I was wet. Great launch, solid shot, casual smile, I felt really comfortable at the split second in time. But I was wet and the dress was way up. Hard to see I’m even wearing a dress :(

    Dive 3

    Some say this is the shot. Perfect execution by Stu, brilliant background, massive launch but I was too manic at that stage and it didn’t feel or look…..leisurely.

And here my quest ends. It wasn’t perfect but was is perfection anyway? It was heaps fun and pretty damn hilarious. I went on a heavy dose of probiotics and am feeling great even though I was wretching shortly after the dive.

What I learned for next time (there won’t be a next time):

  • Smile before diving. Dive 2 and 3 I pre-smiled and it stuck.
  • The chances of getting the first shot are extremely slim
  • Wear a longer dress
  • Bring a couple of dresses
  • Try for a support person with a hair dryer

Super huge thanks to Stu – Hopefully who will provide a technical brief in the comments below.

Remember if you want to help girls in Sierra Leon get an education so they one day have the resources and free time to do their very own leisure dive then please donate to my Doitinadress page

How I make my kale green smoothie


  • Bunch of Kale
  • Many types and derives from the Wild Cabbage family. Smaller the leaf the sweeter the taste. Known to contain residual pesticide. Non organic look for leaves with holes and bugs

  • 1 x Citrus
  • Citrus juice is the key to changing the perceived flat earthy flavor to a tarty, spiritedly and plausible taste.
    The older+mature the vegetables the more citrus required.

  • 1 x tray of Ice
  • Critical to blending your Kale finely and quickly. Get into the habit of filling it immediately after. No ice in the morning equals no smoothie.

    Tip #1: Kale, lime and ice (+water) are all you need. Other ingredients are optional.

    Tip #2: Living in a group house? Make it clear – not refilling ice is punishable by a rotting wet towel flicking

  • 1/4 cup Chia seed
  • Regarded as a super food and chock full of protein and good fats.
    Chia turns generates gel when left to site in water. Shaking your finished smoothie later will blend the gel (omega 3 fat) and act as an emulsifier. I buy in bulk on e-bay.

  • 1-2 tables spoons Udo’s 3-6-9
  • Great for complexion, expensive, fridge life of 8 weeks (can be freezed) and makes one super horny.

    Tip: No time to let smoothie sit? UDO’s is excellent for stopping separation making for a smooth chunkless texture

  • 3-6 drops 50/50 Ginkgo \ Brahmi mix
  • Believed by some to enhance learning and memory retention.
    What evidence there is suggests taking daily to build up a residual. I took it for 7 months daily and felt it made a different but who knows? Any brain needs met were likely from high daily does of omega 3.

    TIP: Save money and convenience and buy in liquid form from a natural medicine shop for approx $25 100ml (last 3-6 months)


  • Nano-bags
  • Locate at your local market. I’ve use them and they work brilliantly. All moisture evaporates and the greens come out crisper then when they went in. Nano bags don’t work with bananas and tomatoes but who puts them in the fridge anyway?

  • The Blender
  • Shop for a minimum 600W, Ice crushing blades, big jug (1.5L) and surge button.
    I love my Sunbeam Blender Pro. Reliable and easy to replace parts. (blended my lid once….)

  • Container
  • You won’t be drinking the amount of fibre generated in one go so you need storage.
    When shopping for a bottle look for big mouth; solid grip; 1L plus; Odour and shatter resistant; made from 100% BPA free plastic; dishwasher and freezer safe.
    Yep it’s right here


  1. Add Ice
  2. Refill yo

  3. Add Kale
  4. Wedge Kale stalks next to ice so they touch blades.

  5. Add Water (just under 2/3rd)
  6. Too little and you won’t get traction too much and the smoothie will overflow

  7. Prime Kale
  8. Pump the surge button. Blades pull Kale into blades and use the ICE and water as an abrasive. Go to next step when Kale and ice is well and truly jammed into blades.

  9. Start Blending
  10. Different to video – I add subsequent ingredients while I blend. It gives me more control over observing texture. Pay close attention to the sound the blender makes as different ingredients are added. In the end it just makes the morning a little more exciting.

  11. Add Lemon
  12. Roll lime\lemons to break down juice compartments for easy squirt. Don’t use juicer. One more thing to wash up.

  13. Add Chia, Udo’s oil, Ginkgo\Brahmi
  14. Paying attention to texture and sound. What do you hear?

  15. Blend for 2 minutes

For best results let rest for 10-15 minutes then blend again for 60 seconds.

Poor into your container. Quickly wash your jug (nothing sticky here). Head out the door.


Freedom, Certainty & Sausages

Walking past an abandoned BBQ, planted an idea to re-create the situation with a twist. On a Friday evening my house mate and I using a Flip camera shot the film sequentially in 45 mins and edited it using iMovie on Mac in an hour.
Two Sausage
With many a slow project underway it was refreshing and fun to quickly see an idea come to fruition. It felt natural and easy applying recently acquired skills and the process invigorated my psyche.
Unlike many projects that only end if the underlying economics are disrupted. Story telling feeds on creativity and has a clear beginning, middle and end. Stories are independent of the structures and systems that dictate many of our daily activities. Even the simplest of stories embody a sense of freedom and create certainty even only for a brief moment in time.

And with that philosophical moment behind us it’s time to have a sausage on me.

Once upon a time two sausages sizzled in fatty bliss until…..

Some guys send photos of their dicks; I send photos of my feet.

With barefoot living and minimalist footwear becoming popular there are many unknowns for people with flat feet.
I have flat feet and was dependent on insteps and shoes. These days I walk, work and run with no shoes or minimalist type footwear. Over @stevehopkins blog the Squiggly Line I wrote a guest post on what happened when I adopted a barefoot lifestyle.

Healthy flat feet after spending the last 18 months barefoot or in minimal foot wear.