So I decided that the current model and direction of the site wasnt what I really intended so as of now its currently being ‘rebuilt’ and revamped to something a bit different. Its not going to be what I had originally planned but something new and a bit more fresh. More informative, more content, more everything. It will take some time but I will still be updating the site every so often.
Just for shits and giggles, for those who actually view my site (not many of you but some) what would you like to see? I’d like to get some input and maybe implement your suggestions. Thanks all
Ever walked around and noticed a twinge of pain in and around your heel area? Does it feel like you’re stepping on a needle pin side up? Does it hurt when you are standing barefoot on a hard surface? If so you may have this fairly common ‘injury’ known as Plantar Fasciitis. What this is is basically tightening of the fibrous band around the heel area called the plantar fascia. What the pain is the constricting and the stretching of the tendon when pressure is applied. Some notice it more during the morning as people who have this tend to sleep with their feet pointed. While the foot is pointed it relaxes and constricts to that shortened length then when you get out of bed and start taking steps the soreness is prevalent.
This has been bugging me since Tough Mudder as the very next day I could barely walk. In fact, later on that day I felt as though I was a 95 year old man. I walked gingerly to and fro the car. Was painful! So what I have been trying to do lately is wear shoes with good arch support from the moment I wake up until the moment I lay down to sleep. At work I keep my foot flat on the ground and at times stretch it as if I were stretching my calf muscle. It helps at times but its not a ‘fixall’ if you will. In fact there really isnt much that can be done to ‘cure’ the problem only help ease some pain. I’m not particularly worried about it as its more discomfort than an injury.
So if you have experienced or are currently experiencing this pain what do you do to help mend the discomfort? Post in the comments and let me know!
As we all know music is a big part of fitness. Without it our workouts can be boring and feel never ending. Music helps with intensity, motivation and helps with blocking out distractions such as the often terrible ‘elevator’ music playing on the gyms speakers.
So my post today is a bit different in the sense that its about a workout mix I have the pleasure of checking out before others. As far as I know I have not reviewed any workout compilations or songs before and figured now would be a good time.
Right off the bat when I unzipped the file I noticed it was separate songs. Usually mixes and compilations are one single long track with nice transitions between songs but that is not the case. These are 20 separate songs that can be selected randomly or in order within your music player. Kind of defeats the purpose of a “workout compilation”
Some of the songs are a few years old and some are rather new, within the last year. Personally I prefer fast Dubstep while hitting the weights and only seldom and selectively do I like to throw in some rap/hip hop
The song choices are pretty good such as ‘Till I Collapse by Eminem
and Can’t Be Touched by Roy Jones Jr.
As well as Avicii – Levels
Mercy (RL Grime & Salva Remix): Kanye West
And Reptile – Skrillex
There are several other songs in the ‘mix’ that are enjoyable and will help with a good pump in the gym. Overall I’d give the mix a C as its really nothing new as in a mix but it’ll help you with getting some older songs onto your ipod or player should you have forgotten that ‘one song’ stuck in your head you’ve been meaning to add.
Thanks to DoA Mixtape KillaH for providing the Mix Tape as well as Gym Booty Keep up the good work and looking forward to the next one! Should you want a copy of the Mix Tape zip please comment and let me know!
So I’ve been reading up lately on something called The Paleo Diet or sometimes known as The Caveman diet. Some people believe it refers to what our ‘ancestors’ or cavemen ate during the dawn of life on earth. Whatever beliefs you have thats fine but if you look at the jist of it its simple. Eat foods that are in their most natural state. Ok, I know that grilling a chicken is no longer in its natural state but then again eating chicken raw is pretty bad for your health. No, what this means is that you consume the foods without the use of preservatives, additional sugars, nitrates, hormones, etc.. Basically if the animal is wild and the food is wild eat it! Some call it a fad or a unsustainable but if you take a look at what you can eat its pretty amazing.
You can have things like chicken, eggs, beef, pork, leafy greens, nuts, seeds, berries, etc.. are all great sources of food and energy for your body. The secret which is no secret at all is that you do not add the ‘artificial elements’ that take it out of its natural state. Adding sugar, or dairy (dairy is a big no no in Paleo) add an element that some nutritionists say is not sustainable for your body. Those ingredients are not needed and your body will thank you once it starts burning off that excess fat revealing the real you.
Paleo has also become almost synonymous with Crossfit. Many top crossfit athletes follow a strict Paleo that is used to fuel their performance The person who first introduced me was my old Crossfit trainer Laura Dowdey from Crossfit Copperfield. She swears by it and it shows. Many of her students partake in Paleo and they do find that it serves the purpose of leaning out your body and providing the energy needed to perform.
I’m hoping the flavor of the butternut squash in itself is satisfying as I really only had it doused in butter and brown sugar.
1 Peeled/chopped butternut squash (frozen works well)
1 chopped onion
1 quart chicken stock
2 TBSP coconut oil (or other Paleo-friendly oil)
1 TSP cinnamon
1/2 TSP nutmeg
1 TSP sea salt
Saute Onion in large pot
Add cinnamon, nutmeg, and salt
Add squash to pot and pour in stock
Boil squash until tender
Puree soup until smooth
Garnish options: Fresh herbs, green onions, nuts/seeds, Olive oil
The meal itself looks divine and probably tastes amazing. We’ll see tomorrow!
So in a nutshell (almonds are great for you too!) eating better is actually pretty simple. There are many exceptions to Paleo so research and see if this is something that you and your family could do. Paleo can be summed up in a single phrase; “If man made it don’t eat it”
So its been 14 days into the year 2013 and many of us/you/folks, etc.. have started to fail at your New Years Resolutions. Don’t sweat it because you haven’t sweat in atleast 14 days so why start now. But seriously its never too late to start so if you have started and failed start again.. however! Try something different since your previous resolution was obviously not working. Instead of saying “I want to lose 65 lbs” try “I will give up sodas for 3 months” or “I wont eat carbs past 6pm” etc.. If you start making easier resolutions its more likely that you will achieve success.
So I challenge you to make a list of 5 things you want to accomplish within the next 3 months, and be realistic. Seeing as this is a fitness related blog my goals are fitness related. Here is my list that I compiled, whats yours?
Lose 20 lbs
Do not drink any regular sodas
Take a multi vitamin every day for a month
Be able to run 2 miles without rest
Avoid fast food
So far so good and on the regular sodas LOL. It will take some time but its not unrealistic and can easily be done. Just put some effort into it. So do it and kick ass!
I was doing some recipe searching and came across something strange called ‘Meat Slop.’ I’m sure the name itself doesn’t provide a pretty picture, well you’re right it doesnt. The name implies that its just a big pile of mess and it is but what someone discovered is a recipe that makes an almost perfect macronutrient makeup of a 40/40/20 diet. Thats 40% calories from Protein, 40% calories from Fat and 20% calories from Carbs.
The main ingredients that must be present for Meat Slop are:
Ground meat of some form; lean beef works well. Anything between a pound or a kilogram really.
Cabbage of some sort; I prefer red (more anthocyanin content, whoo!) although green tastes less ‘cabbagy’ and might be good to start off with for those who don’t like cabbage. 2 medium sized (18in circumference) are good.
Tomato paste or an equivalent flavored paste; I personally use two cans (591mL) of the lowest calorie tomato paste I can get, usually the cheap stuff.
Thats really the base of the ‘slop’ but you can certainly add more ingredients especially if they do not add any major caloric content, such as pickles, peppers, mushrooms, etc.. Additional veggies are never frowned upon for healthy eating.
Check Silver Hydras post here for a complete recipe break down and cooking instructions. Try it out and let me know what you guys think. I’ll be making this very soon and will post a review! Thanks to Silver Hydra for the information.
For those who know me I’m perhaps the biggest Arnold Schwarzenegger fan around and have seen just about every one of his movies. I quote his movies daily with friends and family and pretty much idolize his ascension in the bodybuilding world as well as movies and politics. Success runs synonymous with the name Arnold Schwarzenegger!
Now that his career in politics appears to be over he can focus on what made him a house hold name, movies! Many rumors have been swirling about that Arnold is planning on reprising his role in several movies which he does not do too often sans a few such as Terminator 2, Terminator 3, The Expendables and Conan. However the rumors that I mentioned look to have him reprising his role again in Terminator 5, another Conan, a possible True Lies sequel and recently announced TWINS sequel called Triplets.
I can honestly say that I am more than thrilled to hear the news of these sequels, especially True Lies and Conan. The Triplets movie is not really something I’m too interested in since I was not thrilled with the first one anyways. Terminator does not surprise me since he sort of made a digital cameo in T4 as the Cyberdyne Systems Model 101 or T-800 so its only natural to assume he will have some sort of appearance in Terminator 5, perhaps as a real person who the terminator is based off of, that would be interesting.
True Lies 2 has been talked about as soon as the first was released back in 1994. James Cameron, the director of True Lies, has expressed disinterest in sequels earlier in his career but according to recent news his focus lies with 2 sequels to Avatar. Afterwards he plans on devoting time to True Lies and possibly a Terminator sequel, which will be both highly anticipated and definite box office successes.
The movie that we are most likely to see first aside from Triplets (I’m on the fence about it) is a third Conan movie. The synopsis could be about an aging Conan who is now King and is at the end of his reign. He wants to go all out in one last battle, for glory! I think the idea is great and do like the idea of an older Conan reigning supreme and having an itch for one last battle. I guess you can say its similar to the last Rocky Balboa film that shows Rocky not 100% satisfied with his boxing career and needs one last final/farewell fight to close the book on his life. I see this as a success or maybe I’m being biased, either way I think Conan still has some life left.
I hope Arnold continues making movies well into his 70′s. He can still be a top box office action hero as long as it remains believable. I will remain his biggest fan even when he is long gone. There is no one like Arnold Schwarzenegger
I dont even know why I’m making a post about my experience with Tough Mudder Austin 2012 as it is indescribable. The adrenaline at the starting line, the motivation of the MC working the crowd, the chill in the air, etc.. preceded the epicness that was about to ensue. I would be lying if I said I wasnt scared.. I was! At 8:35am the horn went off and the race began. Bobby and I were off to a steady pace and about 30 yards into the run I nearly twisted my ankle and thought to myself ‘crap, is this how the race is going to be for the next 11.9 miles?’ Thankfully I kept up as best as I could and finished the race as fast as I physically could. Of course I did have some trouble with the obstacles I suspected I would, such as the Boa Constrictor and others that really surprised me. The simple cargo net was actually pretty frightening! I wasnt ready for its height and instability.
Also height of the 2nd set of Berlin Walls, which was on mile 10 seemed higher than the previous set. Its not that I was not capable of overcoming them I simply had zero strength to push me through and had to tell Bobby to just go ahead and meet me at the finish line.
The Everest obstacle I conquered on my own, after a few tries of course. The first 2 tries 2 big dudes at the top tried to help me up but they were just in the way. I saw Bobby standing at side telling me “You can do it man, you run up and your chest is well above the lip.” So I pushed myself one last time and sprinted up the ramp and successfully made it to the top without any assistance! Hell yeah!
And of course, the grand finale was something that most everyone wasnt looking forward to but I personally didnt really mind. The first set of wires previously in the race were intense but it wasnt as bad as I expected. I was expecting to be slammed down to the ground with each jolt but nope, I sprinted through the whole thing and even dropped my arms instead of covering my face.
This was an exhilirating experience and I have no qualms to do it again. In fact I’m beginning to train for next years Tough Mudder which is in October 2013. I’m stoked and if anyone wants to do it with me, let me know I’ll start a team!
Today I completed my 7th day of Crossfit at Crossfit Copperfield and wow this was a hellacious workout! We did something called the ‘Whittman’ which is the following;
Seven rounds for time of:
15 Kettlebell swings (53, 35 lb)
15 Power Cleans (95, 65 lb)
15 Box jumps (24″, 20″ box)
This was the hardest workout so far. I keep saying that for the previous days WOD but it does get more difficult. The only difference is that I had mine scaled to 4 rounds instead of 7. If I were to complete 7 it would have taken me a very long time. The Cleans are not difficult to perform but doing 15 at a time is grueling on the body and can mentally fluster you. With true grit and being ‘dialed in’ on the workout you can really pull out those last reps with precise form.
Overall I am seeing some great results. My clothing is fitting better and less snug. My stamina has improved a lot and I do see some more definition in my arms. Very happy with where I’m headed. Although this was a 1 month Crossfit session I may have to get rid of my 24 hr fitness membership and continue with crossfit! Stay strong!
Ever been to the gym and you had a miserable time getting a good workout due to constant distractions? Its hard enough going to the gym for those with some motivation but seeing people there that are unruly, distracting and overall wasting their time can put your own workout in a damper. I’ve compiled a list of the Top 10 Gym Annoyances, let me know if you agree or if you have your own list to contribute.
1. The Stinker
I know some people will say “this is a gym, its not suppose to smell like lollipops and dandelions” Well yeah you’re right but it shouldn’t smell like a bucket of yuck either. Sometimes smells can be so unbearable due to extreme body odor that it becomes a huge distraction. People need to be considerate. Shower atleast every other day (no joke) and slap on some speed stick and we’re good to go.
2. The Sweat Box
Again yes, I know its a gym but the lack of courtesy by other gym members who drench a bench with their sweat is disturbing and disgusting. I don’t mind my own sweat but swimming in someone else’s pool is something I’m not interested in doing when I’m trying to focus on getting shredded.
3. Failing to Rack
This is something I’ve stressed to management via twitter, facebook and in person at my local gym. For the love of all that is holy please please re-rack your damn weights! I don’t know whats worse, taking off 8 plates from the chest press machine or looking for the 35 lb dumbbell. Either way its frustrating and rude. If you can’t put things where you found them don’t touch em!
4. The Main Event
This is the guy/girl who draws attention be it by dancing, hopping around, shadow boxing, dressing in a g string, or whatever.. these people scream LOOK AT ME! It’s a hazard in the gym as I can’t help but to stare and think why are they here? Stop causing a scene and lift!
5. Yakkity Yak
I can’t count how many times I’m blasting some insane heavy fast music in my earbuds and it’s still being drowned out by the idiot talking next to me on their iphone. No one cares whats for dinner or about the latest company mergers. You’re at the gym to focus on improving your health and body so hang up and run.
6. The Lunker
Surely we’ve all seen the video of the ‘lunker’ who grunts excessively and is kicked out of Planet Fitness (that gym is a joke) Well I too wouldn’t mind seeing them be escorted out of the gym. Sure there are times when you have to let out some steam and noise while squatting 400 lbs but good grief do you have to wake the dead? Seriously, just clench your teeth, breath through your mouth and get that weight up.
7. Hogging the Machine
We all don’t have 3 hrs every day to dedicate to the gym so if possible do your set, take a small stroll, maybe 30 seconds and get back to your sets. If you can let someone work in. I’ve hit the gym during lunch breaks and I sometimes have as little as 45 mins to drive to the gym, change, grab a workout, run a mile, shower, change and be back. I can’t be held up by someone hanging out on a bench of machine with 5 minute rest sessions between sets. Do work and go!
8. No inhibitions
I do not know how this applies to the ladies locker room but in the mens locker room there are plenty of older gents who enjoy, a bit too much I might add, being naked as soon as they walk in. I am still uncertain why the older crowds enter the locker room and immediately strip to their bare asses and “hang around” for what seems like an eternity. The locker room is meant for changing and showering, not socializing with your twigs and berries. It’s just ridiculous!
I’m sure we all have our own top gym annoyances so leave a comment and let me know what you think.