Posts tagged: gym

I’m Back!


So after a long year with lots of meditating and thinking I finally decided to continue with this blog, a year to the day. I’ve realigned and mentally cleansed myself to continue pursuing this. Big changes are coming and I’m excited!

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.

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!

Music and Fitness


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!

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!





New Years Resolutions

New Years Resolution

New Years Resolution

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?


  1. Lose 20 lbs
  2. Do not drink any regular sodas
  3. Take a multi vitamin every day for a month
  4. Be able to run 2 miles without rest
  5. 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!

Alyssa Michelle Agostini Interview

Welcome back to Project Today’s QA post features Up and Coming Northeastern Fitness Model Alyssa Michelle Agostini. Alyssa was kind 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?

Fitness is my passion! I have always been involved with sports and working out, and have dreamed of becoming a fitness model. With my background in athletics, fitness was the perfect fit for me! In December of 2011 I decided to take my fitness and athletic abilities to another level. I began training to compete for the WBFF Eastern Championship, June 2nd, and placed 2nd in my first competition!

Now I have absolutely fell in love with the sport of competing, and with my drive and determination there is no stopping me until I make it to the top!


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

I actually struggled with my weight my whole life. Up and down depending on which “diet” I tried, and once you stop the diet plan, your results vanish! It took me approximately 13 weeks of strict dieting and regular training to get to my competition physique.


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

Helping others. I truly love to help people. I get pride out of people saying that I inspire them to do better. It’s an amazing feeling to hear people say they are proud of you.

Also, from a personal aspect I would say the results! Who doesn’t love to see their body transform into something they have always dreamed.


What is your favorite feature?

I love my legs. I am a former sprinter for my high school track team and have always had muscular legs, but with the right training I sculpted and leaned out my legs to the right size to compete!


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

I eat 5 times a day and also work full time, so those that say they can’t diet because they work – that is not the case! I hit the gym right after work for an hour of cardio and an hour of weight training. Planning your day, from meals to workouts is key to a successful body!


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

Eating balanced meals of proteins, carbs and fats, 5 times a day. By eating more often your metabolism speeds up, helping you lose weight. There isn’t a “food” that you should focus on, but more or less eat often and EAT HEALTHY! Make healthy choices with your foods that you put into your body.


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

  • Diet is most important. Being conscious of what and how much you eat is the key to your body success. It doesn’t matter how many hours a day you put in the gym, if you leave and grab an unhealthy meal where will that get you!
  • Give your all into every workout. We have all been there, the days you just don’t feel like going or being in the gym, but remember the goal you set for yourself, and if it means that much to you nothing will stop you from achieving it!
  • Cheating is acceptable. Being able to cheat is telling your body, “good job!” It is okay to have a cheat MEAL but do not make a day of it. Remember do not set yourself back from achieving your goal.
  • Combine weight training with cardio. Doing cardio post weight training is ideal. Your body uses the carbs and calories as energy during weight training. Once that is burned off all that is left is stored fat. Doing cardio at this point will burn your stored fat as energy, therefore resulting in weight loss!
  • Prepare, Prepare, Prepare! I cannot stress the importance of preparation. Knowing what you eat and how much allows for you to understand what is going into your body. It makes you more conscious of the foods you do eat, and ultimately makes you more apt to stay away from bad foods.


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

I could not be happier to answer this question!


Naturally women do not have the testosterone levels a man does to gain “bulky, massive” muscles. I too thought this until I tried it. Weight training sculpts your muscles and leans them out! With the right training techniques you can sculpt and proportion every part of your body! It is amazing the results you get when you pick up those weights. So ladies, don’t be intimidated by the bulky men and women that are swarming the weight racks! Get in there and grab some lightweights, do reps of 15-20 and feel the burn! Don’t knock it till you try it!


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 would say keeping my ideal goal in mind. For me it was competing; but if your goal is weight loss or putting on some lean muscle tone, keep that image of what you want to look like in mind and strive for it! Print a picture of a body you want and keep going until you get there!

I never necessarily slipped up because I incorporated a cheat meal. It was once a week, every Friday. It was me telling my body, great job! And every week I’d look forward to my cheat so I never slipped up.


Where do you see yourself in 5 years?

In the next few months I hope to go Pro for the WBFF as a Diva Fitness Model. I am competing in November in my hometown, Providence, RI.

In 5 years, I hope to be big in the fitness industry. I truly love what I do and want to help others achieve my same success! Doing this on a larger scope would be my ultimate dream.


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

My WBFF Family! I’ve met some amazing men and women along this journey.

You can find me on all Social Media sites where I give recipes, workouts, daily tips and more!

Facebook Fan Page:

Twitter: @AlyssaAgostini

Tumblr (Fitness Blog):

OR Email me personally, I answer every one, and love getting questions!

Thank you for your time Alyssa, best of luck to you in the fitness world. More interviews coming soon folks, stay tuned and Stay Strong!

Running is good

Heres another video clip of me explaining what I decided to do instead of hitting the gym.. Its short but I wanted to update with something.