Posts tagged: dieting

Closing Time

After some long inner battles I decided to close the site down temporarily.. It may or may not be back, I don’t know. I just need to focus my attention on other things at the moment and realign myself to get my mind right and really tackle this weight problem I have.. In the meantime, enjoy the song.

Crispy Kale Chips

Its been a long time since I posted any sort of recipe on the blog. I’ve been on this epic Kale kick lately and have really enjoyed the snack.  Kale is low in calorie, high in fiber and has zero fat.  It is high in iron, vitamin K, antioxidants, and many other beneficial nutrients.  The benefits of kale and pretty endless.  The following reciept is very easy to make and tastes delicious. All you need are the following:

  1. Kale (sold as a bag at Walmart as leaves with most of the stalk already removed)
  2. Foil
  3. Cookie Sheet
  4. Olive Oil
  5. Seasoning (Salt, pepper, etc..)
  6. Oven

Below you’ll find instructions with pictures on how to make this snack.  Modify it as you see fit but most of all enjoy!

Happy 66th Birthday Arnold!

Had to bring back an old post for The Oak. Today is the birthday of the GREATEST BODY BUILDER EVER! Arnold Schwarzenegger! Happy Birthday!

Many movies are still coming from the greatest action star in the history of cinema!

Previous Post Below!

Today is July 30th and the birthday of the greatest bodybuilder the world has ever seen.  Of course its none other than the great Arnold Schwarzenegger!  Arnold turns a bright a chipper 66 yrs young and has all but wrapped up his movie career but in exactly 2 weeks you can see him once again on the big screen but this time hes not alone!  For the first time ever the three most bad ass action stars from the 80′s and 90′s are together!  Bruce Willis, Sylvestor Stallone and Arnold Schwarzenegger!

New Update. His Best Quotes!

Although his appearance has changed we will still remember him as the muscled Austrian with an attitude and charisma to boot that landed him victories in countless bodybuilding competitions.  Here is a small Gallery I put together of some of his most memorable photos.

Revamp in the works


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

Plantar Fasciitis

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.

Plantar Fasciitis

Plantar Fasciitis

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!

Stay Strong!

The Paleo ‘Diet’

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’ll be making my first Paleo conscience meal today for lunch. The recipe below was taken from

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


  1. Saute Onion in large pot
  2. Add cinnamon, nutmeg, and salt
  3. Add squash to pot and pour in stock
  4. Boil squash until tender
  5. Puree soup until smooth
  6. 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”


Stay Strong!





Meat Slop May Change Your Life

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 excerpt below is from Silver Hydras original post:

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.

Chris Michael Robinson Interview

Welcome to the first of a series of fitness interviews for Project  Today’s QA post features Houston Bodybuilder Christopher Michael Robinson, owner of Stakked Couture Clothing.  Chris was gracious enough to answer a few questions that I had for someone in the fitness industry.  Have a read and let me know what you guys think and if there are any questions you’d like to ask please feel free.


What made you decide that you wanted to be involved in the fitness industry?

Growing up I was always the chubby kid.. when I played football I was a center on the front line. (those guys aren’t skinny if you don’t know allot about football) I never got the girls, I was never the “cool guy”, so I started working out.. I didn’t really lose much weight, but as I grew into my body I filled up with muscle too so it made me look a little more bulky and less chubby. I started working out at golds gym in Houston TX and ended up working there for 3 years. I loved everything about it, but it wasn’t until I met Gabriel Salas that I really got into fitness. He was the first bodybuilder I had ever met and he took me to one of his shows. This is when I knew I wanted to be on stage, I wanted big legs and I had to be shredded which meant eating right.


How long did it take for you to achieve your current physique?

From start to the time being it would be about 6 years, but if I would have started eating and training the way I do now, I think it could have been easily cut in half.


What is your most gratifying aspect of being in the fitness industry?

I love the questions and attention I get. I’d be lying if I said that wasn’t what kept me going, but being able to help people along the way is definitely a bonus. I’ve helped many people lose 30lbs or more, including one of my favorite clients and good friend Chad Lemons who dropped 60lbs and took 1st place at the Ronnie Coleman Classic (which was the first show I ever went to back in the day with Gabriel)


What is your favorite feature?

I love my shoulders, allot of guys have arms, and abs but you can really tell how serious someone is when they have those big shoulders.


Briefly take us through a typical day in your life. A few sentences is all I need.

I wake up at 9 and eat breakfast, wait about 2hrs to eat again then hit the gym. once I’m done working out… haha i eat again. I try to eat every 2- 2 1/2 hours until bed while trying to work in personal training clients and my bodybuilding clothing line Stakked Couture.


What foods should I really focus on if my goal is fat loss?

LOTS of meals, LOTS of protein, SMALL amount of carbs and fats.  I usually suggest 1g of protein per pound of body weight. And at least 6 meals a day. Your carbs and fats should be kept to a minimum and the ones you do eat should be complex carbs and unsaturated fats. Your carbs should be taken in mostly in the morning and should slowly decrease throughout the day. I usually don’t have any carbs for my last meal.


In your opinion what are your top 5 fat loss tips that you recommend?

-eat break fast (we’ve all herd this one, but its true! you’re literally (breaking fast) because you didn’t eat all night, which can really slow down your metabolism.)

-eat 6 meals a day (eating more is like throwing logs on a fire, the more you eat the more you burn. extremely overweight people usually have extremely high metabolisms due to eating so much food. When they actually do diet right they tend to lose allot at first because it is so high, so why not speed it up with food that will make you lose weight?)

-do cardio on an empty stomach (this will make you burn calories off your body instead of food you just ate)

-eat a lot of protein (protein does not get used as energy so it cannot be stored as fat, you burn calories by eating protein but don’t store them!)

-DONT eat a lot of fruit! (fruit is full of sugar! and there is no such thing as good sugar)


In your opinion what are your top 5 fitness tips that you recommend?

-Don’t work the same muscle every day (it takes your body almost three days to fully recover a worked out muscle, this is why bodybuilders do one muscle group a day)

-Take rest days ( the more you train the more rest you need. More is not always better)

-Walk the stair stepper or the treadmill at an incline (you use more muscle this way and keep your heart rate more in the fat burning zone.)

-Don’t skip out on your legs (even if you don’t want your legs to be huge, they are the biggest muscle group in your body which means they will release the most of your body’s natural hormones like testosterone and growth hormone. YES! these are natural steroids! and most of them will come from your legs)

-Always stay motivated and keep your goals in mind. When I find myself ready to quit early I just think of my goals and it will almost always get me through my workout or help me skip out on that bad food.


Many women are afraid of weights as they believe it will make them ‘bulky’ Please set the record straight!

Women! You will not get huge over night! Don’t you think all of us guys would be bodybuilders if that were the case?! The truth is lifting weights will give you that toned up look that you are trying to achieve. You don’t want to be that skinny girl with no butt! That’s what happens when you don’t use weights. Oh and don’t forget that when you workout a muscle with weights it takes almost 3 days to heal! That means you are burning calories the whole time your body is working to fix those muscles. which equals less fat!


What did you do to stay motivated and not slip up, dealing with cravings, sweets, etc..? If you did slip up how did you manage to bounce back and continue on your journey?

I always keep my goals in mind. When I’m on my way to McDonald’s I think about the cardio I did earlier that day. Do I really want it to be a waste? Do I really want to do it 3 more days than I have to, just to eat this meal that I’m going to regret the second I finish the last bite? No!!!


Where do you see yourself in 5 years?

Looking my best! Training people to look their best, and having fun doing it! It may sound crazy, but this lifestyle becomes addictive. You will start to love going to the gym because you have the power to change your body into whatever you want it to look like! And you will always get so much respect for doing it. This is why its my whole life. My job, my hobby and my goals!


Any shout-outs you’d like to give? And where can we find you on the internet?

Id like to thank my amazing girlfriend Amy Nichols who makes all of this possible. She cooks all of my meals and is always supportive in what I do. Id like to thank Gabriel Salas for bringing me into the sport I love and my mom who put up with it all before Amy haha. You can find me on Facebook (Christopher Michael Robinson) and my bodybuilding clothing line at




Stay tuned for an interview with fitness competitor and owner of Aziva Couture Amy Nichols.  Thanks for your time Chris.


Alive Vitamins

By now I’m sure that most of you have taken some sort of vitamin atleast once in your life. If you’re like me you’re always on the hunt for any sort of supplement that will provide you with the right amount of vitamins, minerals, amino acids, etc.. that your body needs on a daily basis. This one a daily multi-vitamin by Natures Way is one of my favorites! I do notice a difference between this multi and others and I firmly stand by Natures Way. If you are looking for an inexpensive multi-vitamin I definitely recommend this one.

The Holidays, Contests and Winning

As the title of this post says.. the holidays were brutal. I’m not one for being PC so by Holidays I mean Thanksgiving until January 1st. Those 5 weeks can ruin a years worth of progress and exercising. I know that the last few weeks were extremely difficult and I had my share of decisions that I had succumbed to unfortunately. My eating habits were not the same as when I started this project back in July, in fact the last few weeks they were horrible! But the good thing about it is that I recognized this.

Starting tomorrow, Monday December 27th I am once again participating in a company wide Biggest Loser contest at work. Its basically like the show. We have an initial weighin then a final weighin. Who ever loses the highest percentage wins! :) I plan on winning it this time!

However I ran across something else that interests me just as much as competing against coworkers. The world famous is having a 100K contest thats running from December 17th to January 31st and lasts for 12 weeks. So in a nut shell you can sign up between Dec 17 to Jan 31 and you have 12 weeks to transform your body.

I plan on winning this as well. 2011 is the year for me!