Thursday, July 2, 2015


"Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes" - BUDDHA


That final victory? Strength. Agility. Flexibility. Wellness.


Tuesday, June 23, 2015


June is Mens Health Month and what better topic than every guys' favorite. A few weeks back I posted about what I believe are the benefits of working opposing muscle groups on the same day.


From a practical point:
  • Trains multiple muscle groups at once
  • Consolidates workouts
  • Shortens workouts and saves time
  • Leaves more room for recovery


Let's be honest, who doesn't want a set of impressive pythons'? I train them hard and go a bit longer than other training days, using standard exercises aimed at building size. With repetitions no higher than 12 and heavy weight, (until the end) I aim to exhaust my arms.  

Sound good?

Let's go.


The Routine

Barbell Curl 
warm-up 12 reps
4 x 12,10,10,8

* I make it a point to alternate between a narrow and a wide grip on this for each set. Wide grip works the short head, narrow works the long head, helping give the arm a fuller appearance.

V-bar Push 
4 X 12, 10, 10, 8

Dumbbell Incline Curl 
3 x 10, 8, 8 

Reverse Grip Pull-down 
3 x 10, 10, 8, 6 

Hammer Curl 
5 x 5 
* Now's your chance, go big.

Regular Grip Tricep Push-down
4 x 10, 10, 10, 8

MARINE CURL - I call it this because I learned it from a former Marine years ago who was seriously yoked- 

Using the Preacher bar start with a set of 10. Wait 30 seconds & do 9, then 8, and so on.  Stop at 5.

Dips (unassisted)

2 sets until failure


At the end if I still want to keep going (and I usually do) I go for  high reps using standard isolation exercises. 

Cable Pulls
*Low weight/High rep    
2  - until failure

One arm Tricep Extensions w/Cable
*Low weight/High rep
2 - until failure


Give your guns a break.. Wait at least 72 hours in between training days. Let them grow.

 Train Smart. Train Hard.

Thursday, June 18, 2015



When I first began this blog 3 1/2 years ago I started with the importance of protein. It is essential for muscle growth and we know that. On a personal level I aim to consume as much from food sources as I can, however over the years I have come to rely on one brand to supplement my needs.


Breakfast-to-go, pre/post workout, or as a snack I go through a lot of this chocolate deliciousness. 

Taste  Chocolate deliciousness

Value  I am the original extreme coupon-er

Quality  Doesn't clump like most! I never need the ball in my shaker.

Consistency  I first chose it because of it's reviews and a over the years it has maintained a certain level. 

If I want to jazz up the post workout shake I add a host of things like Bananas, Peanut Butter or Frozen Strawberries (yes to chocolate, try it). 

Take stock in this company. They are a titan in the business and for good reason! If you don't want to take my word for it read here:

Tuesday, June 16, 2015


In honor of June Mens Health Month

"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." - Socrates

We all have different motivations for working out. Gyms are communities and people talk. In my humble opinion weight droppers are amateur. Not exercising is a shame.

If you haven't found your motivation talk to your family, your spouse or partner. Your doctor. Friends.

Ask them if they agree with Socrates.

Thursday, June 11, 2015


I haven't always been a morning person. It's taken awhile to acclimate to this time of day. Now that I have, I enjoy it and feel as though I'm getting a head start to the late risers.

For some time I've heard a lot about a trending concoction. Not one to follow trends, I decided I would get on the band wagon and try this one. The metabolism is at it's highest early in the morning. Before my Protein shake, or coffee, eggs, or anything else I've been starting out with this new beverage. And I think I like it.

LEMON, WATER and stuff

Why? I believe strongly in the power of natures remedies'. Before I talk about my new morning drink, a few things about the ingredients involved:


 "When you get a lemon....."

Besides being high in Vitamin C, lemons are believed to:
  • Kick start the metabolism
  • Help cleanse the Liver
  • Help flush toxins from the body
  • Aid in digestion
  • Boost immune system
  • Excellent for the skin
According to the the American Diabetic Association they are listed as a top 10 diabetic superfood.

"You catch more bee's..."
A natural sweetener, honey is believed to be an anti-inflammatory.

I just like it.

Kick it up a notch (optional)

If you can take this addition, (a bit of an acquired taste) even better. Cayenne aids in digestion as well and is believed to stimulate the circulatory system.

A pinch goes a long way, folks. A pinch. Trust.


My electric water pot heats very, very quickly. I start waking up as soon as I push the button. I am finding this to be a great alternative to coffee. And I love coffee.

My Recipe
  • The juice of 1-1/2 lemons
  • 1 - 2 tablespoons of honey
  • A pinch of cayenne 
Just a reminder gentlemen, June is Mens Health Month. A month dedicated to prevention and early detection of disease.

Thursday, June 4, 2015

June is Men's Health Month


The month of June is ours. Mens' Health Month. Time for the guys, the men, the bros' to dedicate an entire month to bettering the body,  mind, and spirit. Yes, make it all about you.


We live busy, hectic lives. Demands are put on us every day. At times we are pulled in every direction, feeling as though there aren't enough hours in the day. Perhaps your reading this article instead of all those incessant emails? Good. Keep reading.

I believe in order to meet those demands head on we have to be as strong as possible. And that means being active. Making not only the time but the effort. Utilizing the knowledge at our finger tips as well as those gym memberships. 


No, lifting a cold brewsky doesn't count as repping. I wish. I like beer. Ice cold beer.

My Advice

  • If you are looking to get back on track decide on a time each week to do your activity. Make it the same time. Be consistent.
  • Find a workout partner. Motivate each other. 
  • Skip happy hour once in awhile and give your credit card a rest.
  • Switch up your routines. Instead of 10 reps do 15.
  • Take the stairs instead of the elevator. If you already do, take them two at a time. 
  • Skip the danish and just get the coffee. 
  • When people hate on your bro tank, shrug it off.

Each week I'll share ideas and inspiration for sure.

But you've got to do the work.

Wednesday, May 20, 2015

National Physical Fitness and Sports Month


The month of May is National Physical Fitness and Sports Month and I believe an excellent opportunity for a renewal. Renewal to becoming and staying active. Remember New Years? Summer is close by and what better way to prep for it. 

If you are like me your planning to be very busy.

Not everyone desires to be a tri-athlete, however everyone can I believe find an activity they enjoy and that gets them moving. I know folks who live for their pick up games. I have two long time friends who are dedicated runners, and another who is an avid swimmer. All have careers and day jobs. They choose these outlets because they like them and gets them moving.

PAG Physical Activity Guidelines 

The website above provides an excellent platform to getting started. Lead by The Office of Disease Prevention and Health Promotion, I believe it an excellent resource.

Get the blood pumping, heart rate moving, get stimulated and sweat. Feel better. Exercise does that. 

It's a proven fact. 

According to an article by the Mayo Clinic, moderate exercise includes things like brisk walking and mowing the gard.  Vigorous exercise would being running and dancing, while strength training uses weights or heavy gardening. (Get the rake out)

My Advice
  • If your beginning start small. Take the stairs not the elevator or go for a walk. Enjoy it. Look at what's around you.
  • If you see someone extremely fit ask them what inspired them
  • Don't ask your kids to mow the lawn. You do it. Ask them to fold all the clean laundry.
  • Try. Make an effort. Dedicate time to exercise and call it "me time"

Wednesday, May 13, 2015

SALADS Pt 2 Getting Creative

Summer is a few weeks away and no other meal say's it more than a fresh, crisp, zesty, salad. They are relatively easy, and some of my best creations come from ingredients I have on hand. The more elaborate ones I plan for, say a nicoise were each ingredient takes time to prepare.

The bean salad above is a stand by of mine and I add whatever I can to the base ingredients. Very high in protein, it makes an excellent lunch the next day at work.  And you save a few bucks. Something I am quite keen on.

Get Creative
A few years back I worked in a restaurant where I discovered Chermoulla, a traditional marinade found in north africa and  used mainly for seafood. It seemed as though it was on everything. I took to it and have tailored it to my own. A variation, I use it to change traditional Tuna Salad into something people really love.

My recipe is very easy, not time consuming at all, and to me is the epitome of eating clean. The aroma while chopping cilantro and parsley is amazing. Sort of aromatherapy.


Traditional chermoulla uses preserved lemon, however for my recipe I use the the juice of one lemon and about half of it's zest. Of course garlic, a pinch of salt, and some of my favorite seasonings, ginger & cayenne. 

After chopping the ingredients I combine them to form a paste. Then fold in chunk white albacore tuna from the can, packed in water, and drained.

This on sourdough bread panini style is unbelievable, however today it is a salad so I chose romaine lettuce. 

Blemish free, washed and chopped I then make the dressing. A very simple dijon vinaigrette. 

Dressed & Ready

Today it turned out the best I've ever made it. For an incredibly fresh, incredibly clean, easy lunch email me and I'll send you my exact recipe!

Eat Well. Live Well.