Category Archives: BLOG VOMIT

COMING SOON! Blog Vomit is what I call it when I spew out my thoughts on the fly. Rated M for Mature. Subscribe to be the first to get my word puke ;)

Formula for Success

goal“If you take your eyes off the goal, for even a second, doubt will rush your mind like a band of brutal thieves.”

Doubt intends to kill your dreams, destroy your desire, and beat you down with fear.  Evidence of this is obvious in the most trying times.  When we are hungry, when we are tired, when we are angry, when we are in despair…

arnold Be Hungry

When you are hungry, let that hunger be your purpose.  It is a burning reminder in your gut of what you want to accomplish. When you are tired and your eyes grow heavy, don’t be the martyr the world excuses you to be, no one owes you anything. If there is something you want, you stay up one more hour and you go out and get it!

Be Productive

train like you want itAnger?, rage? Make it productive, and focus the intensity of this moment into success instead of resentment.  No one can control your emotions but you.  And when you are in complete despair — Stop. Shhhhh. Be still, and listen.  You are more than “just being”. You have the potential to be even more than your desires. You have the ability to accomplish things you havent even dreamed of …yet.

One of my favorite quotes of all time comes by way of the late Henry Ford.  He reminds us that we can decide what happens next… he said “he who thinks he can, and he who thinks he can’t, are usually both right“.

Go Beyond 

“Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.”

Work harderLastly, it isn’t enough to just dream. I love visualization. Wondering what if, thinking just maybe…  Hoping, even praying, for that desire of your heart.  Instead of praying for “the goal”, pray for the opportunity to make a way for your goal. The satisfaction of accomplishment comes in the effort – the blood, the sweat, the tears, the years, in pursuit of the “goal”.  Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.

“Vision without execution is just hallucination” Henry Ford

Equation for Success

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. #LiveWithFire

Sculpting Better Legs: Simple Leg Workout to Improve Your “Sweep”

vastus lateralisIf you have been following this mess I call a blog at all for the last 5 months you may have heard me whine and whine about my knee. If not, you’re in luck because here I go again.  5 months ago I was getting ready for my first ever MMA tournament.  I know,… shut it! But anywho, I was gonna try. Here’s a shocker: my 42-year-old butt got tore up by a 19-year-old monster.  I tore my medial meniscus and sustained a 90% tear to my MCL.  I was devastated, but now I’m back and I want to not only return to competing, I want my quads bigger and stronger than ever. The area I want to focus on for this workout is the Vastus Lateralis, the largest and most outer portion of the thigh.

How to Improve Your Sweep

Bikini competitors legsHow do we isolate out the vastus lateralis muscle, or as we call it in the physique world, “the sweep”?  Vastus externus or vastus lateralis, depending on your A&P professor, is the largest of all the quadricep muscles. The action of this muscle is to extend the tibia or shin bone at the knee, but I’m here to help you learn how to perform knee extension to isolate out the other muscles that synergistically aid in this action.  In sculpting, it is very important that we learn isolation. Whether we are a bodybuilder, a bikini competitor or a stay-at-home mom that wants to scult their body, we can all use these principles to learn to sculpt nicer legs.

Target Training

target fatFat burn or spot reducing fat  can not be limited to specific areas of the body, no matter what  “bogus science” and pills tell you. However, sculpting most assuredly can be reduced to a single area, action, and in some cases, specific fibers of a specific muscle – all based on how we execute the exercise.  You don’t need a degree in kinesiology to learn these principals, just a little common sense is all.

So, how do we excite and fatigue the fibers of our outer quad to hypertrophy our SWEEP?

Narrow-minded

Leg press sweepOk, so here is one exercise you should be narrow-minded about. Narrow is better when we talk about our stance to accentuate or facilitate the contractile tissue of the outer quad.  So lets think narrow when doing squats and leg extensions.  Whatever exercises you do, stand with a more narrow stance (feet together).  You may stop and ask, does that mean if I stand wide, I will work my inner thigh and medial quads?  Yeppers! Now you are getting it.  (another blog perhaps)  Moving on…

Self-Centered

building better legsWith leg extensions, it’s all about being self-centered – literally. If you point your toes outward, you are working the  vastus medialis, the tear drop shaped muscle on the medial side (inside) of the legs close to the knee. Since we want to work the opposite side of the legs, then (yes, you guessed it) we want to point our toes in the opposite direction, pointing toes together. Note: this doesn’t work by just pointing the feet from the ankle down, the whole leg must internally rotate to the center to excite the appropriate muscles.

Here is an example of my own leg workout where I use these same principles to improve my sweep.

Yesterday’s Leg Workout

Warm up:  4 sets / 20 reps  

Deep weighted walking lunges  (35-50 pound dumbbells) 45 seconds rest btw sets

Couplet: Leg Press & Leg Extension Super Set
(zero rest between super set, 1 minute between sets)

#1 Heavy leg press
5-8 plates each side, narrow stance (4″ apart) and push only on your heels
10 sets / 15 reps

#2 Moderately heavy leg extension
Moderately heavy leg extension (130lbs-160lbs) internally rotate your femur’s in (toes are pigeon-toed), and squeeze your outer quad in terminal extension.
10 sets / 12-15 reps

Repeat Super Set 10 Times

Puke and repeat for 10 rounds(sets) with 1 minute rest between (rounds) sets

Here are some pics from my last show, the Daytona Classic, just 10 days after getting hurt.

daytona classic

Defeat Feeling Defeated

Have you ever felt like this?  As I sit here,  I am looking my circumstances square in the face.  My body aches from training hard, I’m hungry and weak from cutting weight, business is slow and all the stress that comes with that, mostly, I’m just beat down and feeling sorry for myself.  It seems the harder I try, the more defeated I feel.  The harder I fight, the more overwhelming my circumstances become.  I want to just pull the covers up over my face until it all goes away.

New Flash:
No body is going to come save you.  Nobody is going to train your body for you, eat good for you, fix your financial and business woes, and take care of your family  just because you are struggling…

Probably, like you, I have some amazing people I can ask for help. But, if anything is going to get better, it will require me getting out of this funk and taking action.  I am not defeated.  No different than sparing, when you get knocked down… you get up again!!!! and maybe again, and again…

Perspective:
Put your circumstances in perspective.  The end of the world is coming but it isn’t here right this second, so take a breath and write down your problems.  As we take a step back, what was once overwhelming and so close to our face it was all we could see, is now getting smaller and smaller.

Plan of action:
For each concern, go ahead “face on” write down worst case scenario.  Look the worst that could happen straight in the face, but realize there are always more options with a higher likelihood of occurring than the worst case scenario.  List your options for dealing with the worst.

Now list some options with better outcomes and a plan of action to direct this train wreck in that direction. “When we are amongst dark heavy circumstances, just because you can’t stop them dead in their tracks doesn’t mean you can’t steer them in a better direction until they slow on their own”

Your plan of action should consider realistic action and outcome.  By making this list, it will inspire hope and perspective.  Hard work and consistency, with a positive attitude, will always win out over circumstances.  Circumstances can’t always be controlled, and they also are always temporary, your attitude can be controlled and should be a constant regardless of our circumstance.

Higher Power:
We should all agree this planet, along with all we see, came from somewhere at some point.  I know its hard to wrap your head around it, but thinking all of this came from nothing is an even harder task.  So, I would employ you to ask the maker of all of this to give you peace and direction.  The God who made this place is big enough to help you through this carnage – but it will come after you are ready to pull the covers off of your hidden face, put all of this in perspective, and execute your plan of action.

NEVER, NEVER, NEVER GIVE UP
Winston Churchill

If you Run from the fight, you might miss the Glory!

The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences! 

Bonnie and I were both brought up in the south, and for many of us that means that we were in church everytime the doors were open.  One of the phrases you hear a lot in the church is “we really hate SIN”.  Don’t tune me out, I’m about to make a point.  As much as church, Bon and I in our adult lives spent a lot of time in the gym as well.  One of the phrases we hear all of time at the gym is “I love my workout”.  So “we hate sin and love our workouts” hmmm

Hate Sin?  Not at all.
We love sin, its exciting, feels good, it’s attractive, it taste good, it’s a total rush…  No we don’t hate sin.  What we hate is the consequences of our sin.  Sin can lead to drug addiction. divorce, obesity, disease, or even death – not to mention total seperation from the Dude who created you.  (another blog, another time).  But to say we hate sin, well, that just isn’t true – but to truly hate the devastating affects of sin is such a huge reality it isn’t a lie to say “I hate sin”.  Hold on, here it comes…

Love your workout? Not truly… 
Right now I am doing 315 pound shruggs.  I think I just popped every vertebrae in my back, just ripped a callous, my legs are trembling and I have sweat in my eye and a charlie horse in my calf.  Love my workout? …not so much.

HOWEVER, I absolutely love the consequences that I experience from working out.  Health, aesthetics, energy, increased self esteem, confidence, the ablility to defend myself and my family against danger, and vitality are all considered bliss – directly related to the suffering and drudgery of the afformentioned workout.  Knowing the amazing results of hard training, I can honestly say, “I love my workouts”!

The same way a person who has been caught up in SIN becomes so hurt and disgusted with that lifestyle, another can honestly say they love working out becuase of the amazing results and positive influence, that it can acutally be said, “I love my workout”

In short...The temporary pleasure of sin will never out weigh the devastating long term consequences, as the temporary pain of training will never out weigh the amazing long term consequences! 

How do we change our belief system to be able to honestly say… “I love training”?

1. Set goals and BELIEVE you can attain them.

2. Visualize the prize (end game) seeing the goal as if its complete.

3. Make a plan that is realistic and effective to meet your goal.

4. Grow a pair.  Dont be afraid to “gut it out”. Know it will be worth it.

5. Start over a million times – but dont quit, not even once!

Fitness: Love it do ya?

We have all come across those, “beefers”… you know,  those crazy fanny pack wearing’ freaks that actually love the brutality of lifting weights, or those skinny little 1/2 dead marathon runners that get this euphoric “runners high” at mile 19.  All I get at mile 19 is a cab and a five guys burger.

Ok  seriously though, haven’t we all heard of people who boast of loving their workouts, even loving the actual burn they acquire while gutting out a few more reps?  Better yet, have you ever talked with a runner that actually cant wait to wake up and get their run started at 4 am – and worse, they love the way the concrete massages the bottom of their feet over the next 9 miles?

No friends, I’m serious… these people exist, they dwell amongst us, you hardly see them because they are at the gym about 4 am.  Secretly, I think they are all 1/2 “Vamp”… but that is another blog for another time.  Let me help to break this down for you, even if you are one of the creatures of early morning to which I am referring. Talking to exercise zealots, I often hear much of the aforementioned subject matter and I have to call Bull.

If you say to me “Seriously Steve, I even  love the pain I get when my calves are on fire during calve raises”!  Reeeeeeeeeeeallllyyyy??? (in my best Jim Carry)… Even a sadist doesn’t inherently enjoy pain.  The pain is only a conduit to a belief system and it validates a feeling, thought, hope, or memory that gives them so much pleasure that they associate the discomfort of training, to the positive feelings the training brings about.

Follow me through another example.  allow me to use my own story.  I havealways been one who struggles with my weight.  Mostly because I used to love love love to over eat.  I mean it was so bad I would back up from the table, take a deep breath, loosen my belt, and go back in for thirds.  How did I get over this?  I changed my belief system.  What if I told you now, I actually like the feeling I have when I am just a little hungry?  Well, I do.

After a bodybuilding show, I could gain 20 pounds in just 2 weeks.  I would binge eat and destroy all of my hard work from the previous 6 months.  Yep, destroy it all in 2 short weeks.  Believe me that is a lot of food.  Now knowing the destruction that my body deals with from gorging my stomach and organs at each meal, and the associated bloated feeling, tight clothes, nauseous, and laziness that comes with that type of binge and full feeling, it isn’t too hard to see why eating lighter and stop-eating-before-I-am-stuffed, begins to actually feel better than being full.  I now associate feeling tighter, skinnier, and attractive with a slight hungry feeling.

My pfiesterism is “fit feels better than food taste“.  And for me its true.  It didn’t happen overnight, but indeed it did happen.

Look for my next blog on learning to love your workouts and change your mindset.

HOW TO “NOT” START A DIET

So, you wanna start a diet and get skinny.  Well hooray for you, good luck with that… nooo, don’t get mad… Just say’n…
 OK, I’m sorry.  My sarcasm stems from years and years of trying to drive this “how to”, point home.   After 3 health clubs, 2 weight loss reality tv shows, thousands of twitter and Facebook friends, and most importantly… my own life, this is what I’ve learned…

 ITS HARD AS A “MOFO” TO LOSE WEIGHT!!!!!!!
How do we bear down, draw a line in the sand, and say NO MORE?  Wellllll…
The truth is, almost all cold-turkey diets don’t last!

Here is what I mean… 

This is what I call “the evolution of a diet”.

1. First, we try purge our house of everything tempting, unhealthy, or non-conducive to a new diet.  (most of us now will polish off  the rest of our ….fill in the blank… , beer, ice cream, Doritos..  instead of throwing it, or giving it, away)  

2. Then we research and grocery shop for the “healthy alternatives”.  Try to fill our houses with healthy foods and snacks. (shopping for any and everything that we can eat a dump truck load of and not get fat, instead of realizing, we must learn to eat a little less of everything)

3. Research diets.  (Monday, we are going to get a shot of, only god knows what, and eat 500 calories)

4. Join a gym.  (We might even hate working out, but all the magazines say we need to workout because lean muscle will burn calories while I sleep)

… Are you getting the point yet?  This is a recipe for disaster.  Yes, more than likely you will lose weight, maybe even hit your goals, BUT, you will have to change your belief system about food and activity if you ever plan to keep the weight off.  98% of all people, even if they hit their goals, will gain their weight back, and then some. 

So what should we do:

Here are some very realistic ways to begin to develop a lifestyle change that will lead to a healthy and successful diet conducive to weight loss and fuelling our performance in or out of the gym.

Week one: Educate and become aware.  

As you are eating this week, research your calories;  become aware of everything you are putting in your mouth.  Decide what really taste good, and decide what you might be able to do without.  Also become aware of when you might be eating for taste or actual hunger.  Sometimes we just have to suck-it-up-just-be-hungry !

Week two: Purge the naughty.
 Only purge the things that you deem a waste.  The foods and candies that you know will destroy every attempt at a healthy diet.  Continue to research healthy alternatives or substitutions for some of your vices.  Try not to binge other foods as a replacement.

Week three: Actual “diet” begins. 
I would be surprised if you havn’t noticed a slight change in your waist and a bump in your mood, but even if you havn’t… “STAY THE COURSE” It’s about to get fun…  Week three you must begin to look at the amount of food that you are consuming and compare it to what you are burning.  This means math… I know I hate math too.  The Harris-Benedict Formula will give you an estimate of your Basal Metabolic rate (calories burned at rest).

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Multiply this times our activity level and we can get a close estimate of calories burned per day.

Little to no exercise Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9

As long as you eat fewer calories than that number, you will lose weight.  Unless you weigh and measure your food (not forever… just until you get a grip on portions and calories) you will never know how many calories you are taking in.  After you determine calories out and calories in, you can determine if and how fast you will lose some excess body weight. This is the week you must begin to decrease your portions.  Change the way you think!  That slight hungry feeling is your body wanting to be skinny, it is the feeling of your beautiful body burning gobs of fat.  Please embrace that small hunger feeling, do not chase it away with a burrito.

Week four: proteins, fats, carbs… 
now the most delicate part of this “blog Vomit”.  How do I make sure I’m losing fat and not muscle?  You have to determine where the calories you are eating are coming from.  There are a lot of great sites online for this, but you must still know your portions to get correct data.   My suggestion for anyone starting a diet and isn’t sure… if you are trying to decide between High protein, or low carb’s, or no fats, let’s just start with equal amounts (in calories) for all of these. In other words, 33% of your calories coming from every substrate except, of course, alcohol…  so on a 1200 calorie diet, you could eat 400 calories of protein, 400 calories of carbs, and yes… 400 calories of fats.  Don’t make this crazy hard, or what I call majoring-in-the-minors . Its’s just one meal at a time…

Beyond Raw week one

Week one of my GNC Beyond Raw experiment started off perfectly.  By day 3 of week one I was on fire.  The supplement synergy was kicking.  I was feeling how the products in this line were starting to work together.  Placebo? maybe… but I don’t care at this point, because even if a “placebo feeling” leads to “factual action”, I’m all in.

Fast forward to day 4.  Much like my golf game, the wheels fell off.  Missed my REFINE supplement, which is the thermogenic in this line, got distracted, had a few business meetings and had to shoot some workouts for one of the companies Bonnie and I work for. I could go on and on with excuses.  Needless to say, missed some meals, workouts, post workout shakes, and this led to me taking the gloves off and just saying… forget it till next week!  So I chalk this first week up to getting familiar with the supplements, when to take them, when to train, getting my nutrition and my training scheduled on track.  I will consider the first week as a trial run, and most important, I’m not going to let it defeat me.  I will hit the training and supplements better this week.

What I learned is, in the first three days I felt my training gain intensity, and I was encouraged.  This week I will protect my schedule from erroneous crap that will detour my goals of getting in shape by April.  The take home for those reading… I don’t care if you have to restart your diet and training 100 times, as long as when you get knocked down, you get up again.  Week two…  get-r-done!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

“TRUTH” – A Closer Look at Metabolism

When it comes to metabolism, the health and fitness community has redefined this term from its original definition.  This can be both bad and good.  Good as long as we all have a good understanding of how the word is being used in regards to transforming our bodies, bad when we use half of a clinical definition and half of the “en vogue slang” definition.. as this leads to using excuses in regards to weight loss.

Clinically, metabolism  is defined as  the  processes in any organism for cell growth, reproduction, response to external stimuli(environment), survival strategy, sustenance, and cellular maintenance.  It includes building up of the cell or organism (anabolism), and the breakdown of substances primarily for energy expenditure (catabolism).

By far, the number one excuse I hear when training a client for weight loss is… (drum roll… wait on it… waaaiiiit) yep’ you guessed it… “I just have a slow metabolism)  

Let’s Dig In
What they are really saying is “Steve, I’m eating more calories than I burn”.  The words that actually come out of their mouths are,  “I barely eat anything at all, and I still can’t lose weight”… Of course  I reply in compassion and love and say “so, if I drop you off on a deserted island with no food, and come back in two weeks, you will be the same weight or even a little heavier?”  At this point, If they don’t walk out of my office shooting me a bird then I know I might be making headway.

Allow me to give you a real world look at metabolism.  If two people are walking on a treadmill at the same speed and incline, and they weigh exactly the same, the amount of energy required to move their masses is significantly similar regardless of a fast or slow metabolism.  The deviation of calories burned would be negligible.  You might ask, what about heart rate?  I’ve heard many clients say, “the girl next to me burned a thousand calories in spin class and I only burned 250.  Is it because I have a slower metabolism?”  Of course not.  So what is going on?

Heart Rate Monitor vs Calories Burned
Heart rate monitors are being used as calorie counters because heart rate is a decent measure of effort.  However, it is only accurate in regards to the law of averages.  Heart rate monitors use certain statistical data based on age, weight, sex, height, and heart rate, to give the user an average number of calories expended as compared to other people who are statistically similar.  This is not accurate for people with higher than average (tachycardic) or slower than average (bardycardic) heart rates.

For example, if I sit on the couch with my twin brother (hypothetical brother) and we are both the same weight, as we sit,  our average caloric expenditure is going to be relatively the same, regardless if I just drank coffee and my heart is beating faster than his.  A faster heart rate doesn’t magically make an individual burn more calories.  Yes, on a miniscule non-significant scale their will be slight deviations in our basal metabolic rate, but negligible when compared to actual movement, and calories burned.  Movement will require the expense of a certain amount of energy, regardless of the “metabolism” of that mass.  It takes energy to move, period.

Thyroid Myths
What if I do have a thyroid problem?  If that is the case, the amount of calories it takes to move a 200 pound mass still doesn’t change.  You may be prone to move your mass slower,  or require more rest,  but the mass times the distance,  still dictates (more or less) the amount of energy required to move.  Science doesn’t discriminate.  Calculating the metabolic differences in individuals with slower metabolisms is miniscule when looking at the bigger picture.

When a client tells me they have a slow metabolism, knowing it or not,  they are usually referring to their basal metabolism.  Basal metabolism can clinically be defined as  the amount of energy needed to maintain essential body functions, such as respiration, circulation, temperature, peristalsis, and muscle tone., usually while at rest.  The “en vogue definition” and the way I see this term abused,  has come to mean something entirely different.  What is meant by “metabolism” is simply this “metabolism is the measurement of how prone we are to do work”.  

Indeed, certain processes in humans exist at different rates.  One person’s hair and nails may grow faster than another. Thus, increasing that individual’s metabolism – but this would lead to insignificant variation in caloric expenditure throughout the day. Persons with lower metabolisms will burn just as many calories when there bodies are in motion as another. The problem being,  people with slower metabolisms are less prone to desire to move, workout, or take part in physical activities.  They are more prone to a sedentary lifestyle that leads to even more weight gain.

Even at rest,  if someone with a slower basal metabolic rate does not exceed their caloric expenditure,  weight gain will not occur. If they eat below their caloric expenditure they will lose weight.  It’s just science.  So, if you have not lost weight in the last week, (regardless of your math and how great you think you eat) your average consumption has equaled, or exceeded, your expenditure.

Stimulate Your Metabolism
We can alter your metabolism two primary ways.  Chemically, with food and drugs, or mechanically, with movement or exercise.  Both will produce the breakdown of substrates and cells for energy (catabolism). For instance, after sleeping all night, when you wake, your body is in a fasting state and your metabolism is at an all time low. We need to either break the fast (breakfast) or start moving (morning jog).  Either one of these choices are very effective in stimulating your metabolism (being prone to to want to move).  If our goal is weight loss, feeding ourselves to increase our metabolism may be counter-productive.

If you are one that is struggling with your metabolism, please just start moving.  The best way to stimulate your metabolism is to just get going.  Movement is addictive and coupled with eating less, movement is the most effective way to lose weight and change your life style forever. Let’s  get going!!!!

Majoring in the Minors

Yesterday I saw this young guy with a completely trashed car that barely ran, and he put at least $2000 dollars worth of “spinner” rims on it?  I even saw someone wearing target jeans, and when I looked down they had on $200 dollar shoes?…  Okay, bad example, cause I do that… but you get what I mean.. right?

What does this have to do with fitness?  (Insert soap box)  I can’t tell you the countless times I’ve been at the gym and have seen the meticulous biomechanical strategies that some people come up with to make their lifting routine more effective, or the countless times I’ve listened to people who are extremely overweight, discuss food on a totally microbiological level.  Instead of looking at calories, they are “buggn” about if it is free range or not.   I am not arguing that biomechanics and microbiology doesn’t have a place in training and nutrition, but by god-man,  look at the bigger picture.

I call this “majoring in the minors”.  As a trainer, blogger, or just exercise enthusiast, it is so vital that we realize the importance of fundamentals.  My back ground is very clinical, but I have never deviated from the application of fundamentals.  I am not saying that details are not important, however, $2000 dollars worth of wheels and tires on a $300 dollar car is a waisted investment.

Biomechanics: When you evaluate your body and decide you want to tone and tighten specific areas, start with the basics.  There is no need to do complicated movements when your time and energy will be better suited using fundamentals.  i.e. you want to tone your glutes.  Let’s begin with squats,lunges, and maybe straight leg dead lifts.  Why begin with 1 legged Romanian dead lifts or cook hip lifts, when simple basics will reach deep fibers at rich angles and are superior to intricate complicated movements.  Do these other exercises have their place?… Of course, but after exhausting the basics!

Take home:  When you sit on a machine for the first time, do it as designed.  Do not begin to invent your own way or make up a complicated movement to target some erroneous area of musculature.

Nutrition: Many people, in there quest to find the “right diet”, dissect micro-nutrition to a fault.  At the end of the day (listen Paleo Freaks) no matter how clean you eat, if your caloric intake exceeds your out put, you are going to store energy.  Your body prefers to store energy as fat because, for the same amount in grams stored, your body can yield twice as much energy from fat as glycogen or lean muscle.  This my friends is MACRO-nutrition.  It is the science of metabolism of  four general substrates: Carbohydrates, Proteins, Fats, and Alcohols.  If you are eating more calories than you burn, regardless of your “blood type’, “zone”, “points” or any other thing else you measure… LISTEN… YOU WILL GAIN WEIGHT!

Take home: Before you get involved in vitamins and minerals, the ph of your blood, even the glycemic index of foods, first figure out how many calories you burn per day, and eat less than that.  It’s just science.  Anyone who challenges this statement (Dousch-tard) would be saying, “if you are dropped off on a deserted island for two weeks, with nothing but water, and luckily found, you would have not lost any weight”. 

Fitness is simple guys… Our industry makes it complicated.  Quit  looking for the magic bullet, trying to find the “little pill”, or doing the perfect gluteal exercise for 30 seconds every morning.  You give me fundamentals, hard work, and discipline… And I’ll give you your magic bullet!

“The magic bullet IS fundamentals, hard work, and discipline.”

Muscle Head Flap Jacks

Late wednesday night I was laying in bed, going through my twitter feeds.  I saw a short tweet about perfect protein pancakes and, like a moth to a flame… I was intrigued.  I clicked on @bridgetnicole26 (awesome pfollow might I add) and it took me to Bridget Nicole’s site among all the kick-butt pics and info I saw two amazing things…

One was a protein pancake recipe, and the other was a promo I shot for my very own treadmill video. Yessirreee,  Pfiester was on Bridg’s “Sweatandsavor” blog.  (Cue running man music!) OK, sorry.  Even though my own narcasism was severly disturbed getting to see the treadz promo, my apetite won out and I intensly studdied Bridget Nicoles protein pancake recipe as if it was a lost dead sea scroll.  All the rope memorization does no good in a recipe unless the Lab Tech or  “cook” is willing to follow said recipe.  The video that follows shows the chaotic carnage… Enjoy

There were no animals or humans hurt or injured in the making of this video…

Bridget Nicole’s Perfect Pancake Recipe (the REAL one!)
-one scoop of vanilla protein powder (we use GNC’s Amplified 60 Whey)
-one Tbsp of Bob’s Red Mill Gluten Free Pancake mix
-3/4 tsp of baking soda
-half banana mashed 
-1/2 tsp of cinnamon 
-1 tsp of vanilla extract
-about 1/4 cup of egg whites
-about 1/8 cup of unsweetened vanilla almond milk 

%d bloggers like this: