Diet and Nutrition with the Top Athletes in Town!

Hail to the Dinosaurs!

Trudi and I made a post office run yesterday,
and dropped off three boxes, one bag and a
double arm load of the first issue of the new
quarterly Dinosaur Files. That's on top of all
the issues we shipped on Friday and Saturday.

So if you ordered a copy of the new Dinosaur
Files, be looking for it soon. If not, go here
to grab a copy -- and we'll shoot it right on
out to you:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

In related news, Knife, Fork, Muscle was printed
on Friday, and shipped to us on Monday -- in two
different shipments. At least one of them is
arriving today, so we'll start filling the Knife,
Fork Muscle orders TODAY - beginning with
the first Dinos who reserved a copy of the
little monster!

To everyone who reserved a copy of Knife, Fork,
Muscle, THANK YOU -- and if you still need to
grab a copy of the little monster, time's a
wasting:

http://brookskubik.com/dinosaur_nutrition.html

After we made the post office run, we swung over
to The Root Cellar to load up on some fresh veggies.

We figured we should stock up on food because
we're going to be way too busy filling orders to do
any hunting, gathering, or provisioning for the next
couple of days. Maybe even the next week.

The Roor Cellar is a very cool Place. I talk about in
Knife, Fork, Muscle. It's a small, old-fashioned grocery
store. Just one room -- wooden shelves -- one small
freezer for the perishables -- and it's stocked entirely
with locally grown, locally raised, locally sourced foods.
It has fresh, seasonal fruit and vegetables from local
farmer's and growers -- locally raised free-range beef,
pastured pork and free-rangeeggs -- milk and cheese
from a local dairy -- free-range chicken, duck, and
(of course) turkey. Plus local honey, local butter, and
local flour.

And that's it. Nothing else.

It's sort of a small farmer's market, except it's
indoors and the farmers aren't there.

But the food is! And it was all fresh and healthy,
crisp, and beautiful looking.

We grabbed some fresh organic carrots, garlic,
onions, sweet potatoes, white sweet potatoes,
bok choy, leeks, and tomatoes. The leeks were
so big and beautiful they looked like a huge
bouquet of flowers.

Trudi even found a big jar of tomato sauce
made at a local farm, and promptyly nabbed
it. She's been looking for something like that
for awhile, so between that and the bouquet
of leeks, she was one happy girl.

We talked a bit with the owner, Ron. He's going to
sell Knife, Fork, Muscle at the store. That makes
sense. It's a local store, and I'm a local author --
and I talk a lot about the importance of local
food in the book.

And if you think that's hippy stuff -- or that eating
fresh, locally sourced food is for foodies driving
BMW's to the big box "organic food" store, then
consider this.

The little grocery has a huge following among
athletes at the University of Louisville.

Meaning that the top athletes in town -- NCAA
Division One athletes in a top sports program --
including some Olympic athletes -- believe that
fresh, local food is so important that they skip
the free food at the University Training Tables
and go over to a little neighborhood grocery
store to stock up on REAL food.

That speaks volumes.

And don't forget this. The simple, local foods
we buy at The Root Cellar are EXACTLY the kind
of foods that Grimek and Stanko lived and grew
on back in the day -- and The Root Cellar is
exactly the kind of place where they bought
their food.

In other words, when you eat fresh, locally
sourced food, you eat the way that Grimek
and Stanko ate -- and the way that all of the
Golden Age champions ate.

Anyhow, if you live in Louisville, stop by The
Root Cellar. And if you live elsewhere, find your
own source of fresh, local food. It's one of the
keys to lifelong strength and health.

As always, thanks for reading and have a great
day. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. Here's the link again for the first issue of
the new quarterly Dinosaur Files -- and for Knife,
Fork, Muscle:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

http://brookskubik.com/dinosaur_nutrition.html

P.S. 2. My other books and courses are right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "You train local, and
you should eat local as well." -- Brooks Kubik

**********************************************

Barbell, Basement, Lifter!

Hail to the Dinosaurs!

I did podcasts last week with with Bill Kociaba
of Kociaba Fitness, Nik Hawks of Paleo Treats,
and Eric Fiorillo of Fiorillo Barbell Co.

I'll send links as soon as I have them. You'll
like all three of the podcasts.

On each of the podcasts, we covered different
aspects of real world, no-nonsense strength
training. And we talked about the mental side
of things as much as the physical side.

That's because the mental component of
strength training is hugely important -- far
more important than most people ever
imagine.

And in this regard, Nik Hawks asked a very
interesting question in the Paleo Treats podcast.
He asked me if I had ever read The Talent Code,
by Daniel Coyle.

Answer -- no, but I have read The Little Book
of Talent, also written by Daniel Coyle.

Daniel Coyle did something very interesting.
He researched what common factors link
top performers in all aspects of life. Artists,
musicians, writers, athletes, martial
artists, etc.

One of the common factors was that successful
people tend to train, practice or work in spartan
environments -- not fancy, luxurious or richly
appointed ones.

The best tennis players come from tennis clubs
that practice on cheap looking courts with grass
and weeds poking up here and there.

The best musicians come from music schools
that look like an elementary school that should
have been renovated 50 years ago -- or from
music camps where the kids sleep in log cabins
that look like they might blow apart if the wind
blows.

Ditto for skiers and ski schools.

The very best high schools in the entire world
(the best academically) look like they were
built right after World War Two. The rooms
have walls, blackboards, and desks. Nothing
else.

In other words -- spartan and basic.

Spartan and basic is important, because it
eliminates distractions.

It's also important because it keeps you
from getting too comfortable.

If you train somewhere that looks and feels
rich and luxurious and wonderful, you start
to feel that you've "made it." You've "arrived."

And the result is that you start to cut back
on how hard you train.

You see this in the Rocky movies. Rocky is at
his best when he trains old-school. In Rocky III,
we see him training luxury style, while Clubber
Lang does pull-up after pull-up in a little hole
in the wall gym somewhere. And -- spoiler
alert -- it doesn't go well for Rocky.

Nik asked me if I trained in my garage because
I knew that it was better to train spartan and
simple -- in spartan and simple surroundings.

That was a good question.

The answer is, I know it now. And yes, that's one
reason I train in my garage.

But I didn't suddenly wake up and make the
connection. It was a gradual progression from
fancy gym to old-school, black iron gym to
home gym to even more minimalist home
gym.

And now, it's just me and the barbell.

Barbell, basement, lifter.

Except I'm out in the garage -- which makes it
barbell, garage, lifter. Less alliteration, but the
result is the same.

Wherever you train, and whatever you do, keep
it spartan. Simple and basic is best. It keeps you
focused -- and it keeps you hungry.

As always, thanks for reading and have a great
day. If you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. The first issue of the Dinosaur Files quarterly
was printed on Friday, and we've been dropping
them into the mail as fast as we can -- along with
the special bonus certificates making each reader
an official member of the American Strength and
Health League. Go here to grab your copy of the
Dinosaur Files quarterly:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

P.S. 2. Knife, Fork, Muscle was printed on Friday,
as well, and the books should be shipped to us
today -- and as soon as we have them, we'll start
filling all orders ASAP. So if you've been waiting,
now is the time to take action:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 3. My other books and courses -- and Dinosaur
Training DVD's, shirts, sweatshirts, hoodies, etc. --
are right here:

http://www.brookskubik.com/products.html

P.S. 4. Thought for the Day: "You don't build
strength by training pretty." -- Brooks Kubik

**********************************************

In the Mail -- The New Quarterly Dinosaur Files!

Hail to the Dinosaurs!

I want to thank everyone who has ordered
issue no. 1 of the new quarterly Dinosaur
Files.

The little monster was printed on Friday,
and we worked late to get most of them
into their envelopes and out the door
before the main post office closed at
9:00.

There are still some more to pack and
ship today, and we're working on that.

Most of today's packing and shipping is
for Dinos who ordered a book or course
with their issue of the Dinosaur Files.
Those take a little longer to fill. But
they'll all go out today or first thing
on Monday morning.

If you asked us to ship the Dinosaur Files
with Knife, Fork, Muscle, we should be
able to ship them next week or very
early the following week. Knife, Fork,
Muscle was printed on Friday, and is
scheduled to be shipped to us on Mon
or Tuesday, so we'll have them very,
very soon.

In any event, readers who live close to
Louisville may receive their Dinosaur
Files today -- and many of the rest of
you will receive your issue on Monday
or Tuesday. Pls shoot me an email when
your issue arrives, just to let us know
how long it takes to get to you.

After you read the first issue of the
new quarterly Dinosaur Files,  please
drop me a line and let me know how
you like it -- and how you like the
certificate of membership in the
American Strength and Health
League that you will be getting
as a special bonus -- and as our
way of saying THANK YOU for
your loyalty and your support.

And please let me know if there's
anything we can do to improve the
quarterly Dinosaur Files. I'm the
editor and the publisher, but it's
YOUR magazine -- so let me hear
what YOU want to see in it!

Yours in strength,

Brooks Kubik

P.S. We have plenty of extra copies
of issue no. 1 of the new quarterly
Dinosaur Files -- as well as the certificate
of membership in the American Strength
and Health League -- so there's still
plenty of time to grab a copy:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

P.S. 2. If you want to order issue no. 1
of the new quarterly Dinosaur Files and
any other book, course or other Dinosaur
Training product, shoot me an email and
ask for a shipping quote. We can usually
save you some serious wampum by
combining orders.

P.S. 3. My other books, courses, DVD's,
t-shirts, sweatshirts, and hoodies are
right here:

http://www.brookskubik.com/products.html

P.S. 4. Thought for the Day: "Study the past,
live in the present, lift for the future."
-- Brooks Kubik

*************************************************

A Remarkable Coincidence!

Hail to the Dinosaurs!

Life is full of interesting things.

Some of them are almost uncanny.

They come under the "Strange But True"
category.

Here's something that happened this
week at Dino Headquarters.

I was sitting at the dining room table,
writing Thank You notes to everyone
who reserved a copy of Knife, Fork,
Muscle during the big pre-publication
special for the little monster.

We clip the Thank You notes to the
order sheets, so when the books get
here -- which should be sometime next
week, since they were printed yesterday --
we can easily match the note and the
order.

Anyhow, there are a lot of orders, and
there have been a lot of Thank You notes
to write.

So there I was, writing more Thank You
notes.

I picked one up.

Trudi had made a big notation on the order
form.

It was order number 1 for Knife, Fork,
Muscle.

That means, it's the very first order we're
going to fill -- and I'm going to sign the
book and flag it as copy no. 1.

It might be a collector's item someday.
Worth big wampum.

And it goes to one of our long-time
Dinos -- and to someone who's been
tossing the iron for many years. So
it's going to a good home.

Anyhow . . .

I started to write the Thank You note for
the man who placed the very first order --
and as I was writing it, I heard a loud

THUD

on the front porch.


So I went out to see what was up.

There was a package on the front porch.

And a UPS truck was already zooming
away.

I bent down and leaned forward -- and
picked it up -- read the label -- took it
inside -- and cut it open with a pocket
knife.

I reached inside the package, and pulled
something out, and laid it on the table.

It was the very first copy of Knife, Fork,
Muscle.

The printing company always sends one
copy that you need to review and approve
before they print the rest of the books.

This was that one copy.

The first copy.

And it was delivered at exactly the moment
that I was writing a Thank You note to the
lucky Dino who placed the very first order.

It was one of those times when truth is
stranger than fiction -- but that's exactly
how it happened.

Hopefully, it's a good sign for Knife, Fork,
Muscle. Maybe lots of readers will think
it's the number 1 book on diet and nutrition
that they've ever read. That would be pretty
good.

In any case, we have the very first copy of
the book -- and it looks great -- and the rest
of them should be arriving sometime next
week -- and that means we're going to go
into super shipping mode to get them right
out the door to you.

So it's going to be a very busy week -- and
that's GREAT!

And that's the report from Dino Headquarters.
Thanks for reading, and have a great day. If
you train today, make it a good one!

Yours in strength,

Brooks Kubik

P.S. You can't have the first copy of Knife, Fork,
Muscle -- that one's taken -- but you CAN have
a copy from the first printing. Go here to reserve
your copy now:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 2. My other books and courses -- and the first
issue of the new quarterly Dinosaur Files -- are
right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "When it comes to
old-school barbell training, you can't be first, but
you can be part of a long, grand and glorious
tradition -- and that's a very good thing."
-- Brooks Kubik

*********************************************

Breaking News -- Knife, Fork, Muscle Is Printing Today!

Hail to the Dinosaurs!

We have some breaking news as of 2 minutes
ago.

Trudi just got off the phone with our printing
company.

Knife, Fork, Muscle is being printed RIGHT
NOW.

The printing company will probably finish
the printing and then box and ship the books
on Monday -- although they may not finish
boxing and shipping them until Tuesday.

We should get them on Wednesday or Friday.
(There's no shipping on Thursday, due to the
Thanksgiving Holiday.)

As soon as we have them, we'll start filling
the orders, starting with the very first order
and working in chronological sequence from
there.

So if you already reserved your copy of Knife,
Fork, Muscle, it will be shipping to you very
soon.

If you were waiting until the last minute --
now's the time to step up and take action:

http://brookskubik.com/dinosaur_nutrition.html

By the way, the printing company always sends
an advance copy for the author -- so I have it
in my hot little hands -- and it looks GREAT!

Yours in strength,

Brooks Kubik

P.S. If you're sitting on the fence and asking
yourself whether to grab Knife, Fork, Muscle,
listen to my interview with Bill Kociaba, where
we discuss the book and its contents in detail:

http://kociaba-fitness.com/blog_an_interview_with_brooks_kubik

P.S. 2. Save clams on s&h by combining your
order for Knife, Fork, Muscle with any other
Dinosaur Training book, course, DVD, or
other product. Shoot me an email and ask
for a shipping quote:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Book printing
day is always a very good day." - Brooks Kubik

***********************************************

The Bob Hoffman - George Jowett Seal of Approval

Hail to the Dinosaurs!

I did a podcast with Bill Kociaba of Kociaba
Fitness yesterday. It's the second one I've
done with Bill, and he's great to work with.
He's been training and following the Iron
Game for over 40 years, and he really
knows his stuff.

You can catch the first show here -- along
with some other good ones from people
you will know. Yesterday's show will go
up in a couple of weeks. I'll let you know
when it does.

My first interview with Bill Kociaba:

http://kociaba-fitness.com/blog_an_interview_with_brooks_kubik

In any case, in yesterday's interview
we were talking about the new quarterly
Dinosaur Files, and I was telling Bill about
the special bonus for everyone who orders
issue no. 1 of the new quarterly Dinosaur
Files.

Bill almost fell out of his chair when he heard
about it. He thought it was pretty darn cool.
And so do I.

So I thought I should share the details with
everyone else.

When Bob Hoffman started Strength and
Health magazine back in 1932, he worked
with George F. Jowett, the world-famous
author of The Key to Might and Muscle,
and one of the best-loved Iron Game
writers of all time.

One of the things they did was to launch
the American Strength and Health
League -- which they did in the very
first issue, almost exactly 82 years
ago.

They said -- and I quote:

"The American Strength and Health League
is the finest organization under the sun for
people interested in any form of sport or
exercising, body building and strength. It
is a genuine organization created to help
you succeed. Prizes of all kinds are given
for development, improvement in body
building, in strength or for excellence or
perserverence in any sport."

The first members of the American Strength
and Health League included Bob Hoffman,
George F. Jowett, Henry "Milo" Steinborn,
Joe Lambert, Bill Lily, Harry Good, and
Bob Mitchell.

It cost one clam (a lot of wampum back
then) to enroll in the American Strength
and Health League -- but when you did,
you received a special blue and gold
certificate signed by Bob Hoffman and
George F. Jowett.

The certificate was "suitable for framing"
and "will show that you are a man among
men."

So here's where it gets really good for
everyone who orders issue no. 1 of the
new quarterly Dinosaur Files.

I have one of those original certificates --
signed by Bob Hoffman and George F. Jowett.
It's made out to an oldtimer who's no longer
with us. It's not dated, but it's probably
about 80 years old.

We made an exact copy of the certificate
and then used the magic of Photoshop to
replace the oldtimer's name with a blank
line.

We printed the certificates on some nice
looking, special paper that looks and feels
a bit like old parchment, but not as brittle.
Everyone who grabs a copy of issue no. 1
of the quarterly Dinosaur Files gets one of
the certificates -- with his or her name
handwritten by me -- which makes you
a full-fledged "life member of the American
Strength and Health League."

It's  a beautiful certificate, suitable for framing,
and it's a great piece of Iron Game history.

In fact, it's so good that I've done one for
myself. It's framed, on the wall, right where
I can look up and see it when I'm working
on Dino projects.

The first issue of the new quarterly Dinosaur
Files is being printed even as I type this email
message.

We'll pick up the copies later today, and start
firing them out the door today, tomorrow and
Monday -- along with those nifty certificates!

Consider it an early Christmas present for
Dinos.

Go here to reserve your copy of the new
quarterly Dinosaur Files and your certificate
of membership in the American Strength
and Health League:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

As always, thanks for reading and have a great
day. If you train today, make it a good one.

Yours in strength,

Brooks Kubik

P.S. If you want to combine your Dinosaur Files
order with any other book, course, DVD or other
Dinosaur Training product, shoot me an email and
ask for shipping quote. We can usually save you
some clams by combining orders in one package:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

P.S. 2. My other books and courses -- and DVD's,
shirts, sweatshirts and hoodies -- are right here:

http://www.brookskubik.com/products.html

P.S. 3. Thought for the Day: "Follow the strength
and health lifestyle, train hard, eat smart,
and set a good example for others. "
-- Brooks Kubik

**********************************************

A Cold Weather Super Food!

Hail to the Dinosaurs!

Most of North America is buried in winter
weather. In fact, it was below freezing in
all 50 states, including Hawaii, and that's
pretty rare. And in places like Buffalo,
people are literally snowed in -- trapped
in their houses by six feet of snow.

It's been cold here in Louisville, and we
had an inch or two of snow. That's not
much by Buffalo standards, but it's very
unusual for us this early in the season.

The good news is -- cold weather is the
perfect time for one of the real super
foods.

No, it's not some funky new grain from
far away -- or an exotic fruit or berry --
or a little known root or tuber from South
America.

It's much more basic, and much more
simple than that.

And unlike the exotic stuff, it really is a
super food.

It's homemade soup!

Trudi has been stocking up (no pun intended)
on soup bones and soup stock from the
Farmers' Market. She has beef bones,
pork bones, soup stock and duck stock.

So we have homemade soup every day now,
and sometimes twice a day.

And by homemade, I mean made from
scratch, starting with your own homemade
bone broth. Canned soup or soup stock
doesn't do the trick -- and neither do
bouillon cubes.

But don't worry -- it's not hard to make
your own delicious soup.

In fact, soup is  one of the simplest things
in the world to make.

Start with your soup bones. If the bones
have any meat on them, sear them first
in a frying pan to lock in the flavor. Then
let them simmer in the stock pot or crock
pot for 3 or 4 hours.

With beef bones, Trudi adds a spoonful of
apple cider vinegar to help draw out the
minerals and other nutrients. A little red
wine will do the same.

Trudi adds lots of herbs to make the broth
extra delicious and extra nutritious. She
likes plenty of chopped onion, chopped
or crushed garlic, and chopped tumeric
root. She adds chopped ginger root to
her chicken and duck broth. These provide
powerful anti-inflammatory compounds --
and they taste great.

When the soup is close to done, Trudi adds
fresh greens and chopped veggies. And
sometimes she roasts the veggies before
adding them to the soup -- which makes
it about as good as soup can be.

The result is homemade bone broth with
added herbs and greens for extra nutrition
and a truly delicious taste.

Bone broth is one of the best foods you can
eat. The mineral content is unsurpassed --
meaning that bone broth helps build strong
bones. And it's very easy to digest and
assimilate the minerals in bone broth.

Trudi made meatball soup last night. It's easy
to do. She just heated 5 or 6 cups of bone
broth, added some chopped veggies, made
some meatballs (just meat, nothing else), and
threw them in. They cooked in the broth,
and in less than 15 minutes we had a soup
that was so thick you could eat it with a fork.

Good stuff -- especially because I had just
finished a hard workout in the garage -- and
even wearing double sweats, it was COLD!

Trudi is making duck broth today. I'm looking
forward to it!

As always, thanks for reading and have a
great day. If you train today, make it a good
one -- and stay warm!

Yours in strength,

Brooks Kubik

P.S. Yes, I cover bone broth and homemade
soup in Knife, Fork, Muscle -- and tons of
other great ideas about how to build strength
and health with simple, delicious, real food:

http://brookskubik.com/dinosaur_nutrition.html

P.S. 2. Go here to grab your copy of the
new quarterly Dinosaur Files:

http://www.brookskubik.com/dinosaurfiles_quarterly.html

P.S. 3. My other books and courses -- and Dinosaur
Training DVD's -- are available right here:

http://www.brookskubik.com/products.html

P.S. 4. Thought for the Day: "People need to learn
how to train, and they need to learn how to cook
and how to eat for strength and health. Luckily,
it's not complicated." - Brooks Kubik

*******************************************