Sunday, September 29, 2013

The Right To Challenge

Challenge : A test of one's abilities or resources in a demanding but stimulating undertaking.

Sometimes it is easy to get lost into a routine with no demand to push and "challenge" ourselves further every time we walk into the door of the gym. Next time you workout, think about what you have done with your program so far and what you have not done...yet.

By : A.W.

Saturday, September 28, 2013

Overtraining : Is It Mental?

Overtraining...mental, physical or both? It depends. Depends on what you're aiming to accomplish. Basic training for the military requires you to do pushups, pull ups, sit ups and miles of running every single day. Those men and women get adjusted to it, with a strong mentality. Yet they're not looking to be able to do 100 pushups, 100 pullups and run 10 miles with ease. They are just surviving.

Mentality has a control over how hard one can push their body. Some of us have may never find out just how hard the body can truly be pushed because of limiting beliefs from the mind. And others will.

Are you overtraining? Depends on your goals, depends on your mentality. The rest come after.

By : A.W.

Friday, September 27, 2013

An Example Of A "Carb Nite"

Yesterday :

1st meal 2 hours after waking : 1/2 lb of 80% lean ground beef smothered in 1/4 cup of olive oil.

Workout 6 hours later. Post workout shake : 1 scoop (30g protein , 7g carb, 1g fat)

1 hour after workout : "Carb Nite" starting at 9:30pm until bedtime.

In photo : 8 danishes, cheeze pizza, cocoa pebbles, 9 waffles, rocky road ice cream, hershey chocolate frosting, hershey chocolate syrup and sweet and sour sauce. (P.S. - total water intake a little under 3 liters)

Next day after waking : 

Not bad.

By : A.W.

Monday, September 23, 2013


Consistency : 1. agreement or accordance with facts, form, or characteristics previously shown or stated.
2. agreement or harmony between parts of something complex; compatibility.
3. (Physics / General Physics) degree of viscosity or firmness.
4. the state or quality of holding or sticking together and retaining shape.
5. conformity with previous attitudes, behaviour, practice, etc.

Consistency is key. Happy Monday.

By : A.W.

Sunday, September 22, 2013

The Art Of Carb Backloading

Start : Go 10-14 days with little (at most 30g) to no carbohydrates each day.

Middle : On the evening of your 10th or 14th day starting after 6pm, begin eating carbohydrates until bedtime. Anything goes.

End : Do the above one to two times a week. Stick with a low carbohydrate intake on the other six or five days and watch the fat disappear.

Bonus : For best results, have your "refuel nights" after your workout in the afternoon.

By : A.W.

Saturday, September 21, 2013

Mental Toughness

Having all the energy in the world can mean something or nothing. Nothing meaning you're ecstatic, all over the place without focus. Something meaning you have an invincible will to do what is necessary to become fulfilled.

Be tough. What do you have to lose?

By : A.W.

Friday, September 20, 2013

Your Own Muscle Tissue Therapy

Foam rolling - a self-myofascial release technique that is used to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.

For everybody to consider, remember to foam roll. Your body will thank you.