Weekend Posts (7.6.13 ARWOD + 7.7.13 MWOD)

Saturday (7.6.13)- Recovery

Sunday (7.7.13)– Mental Work

A very powerful idea is presented in this video: that the elements which comprise our bodies are the very same elements from which this universe and the galaxies were spawned. Amid the vastness and entropy of the universe, there is a level of intimacy and connectivity among all things that exist.

Weekend Posts (6.29.13 ARWOD + 6.30.13 MWOD)

Saturday (6/29/13) Recovery

Sit all day? Try this stretch to regain hip/lower back/shoulder mobility.

Sunday (6/30/13) Mental Work

  • Check out this great article from the blog “High Existence,” giving a high level overview of the different levels of meditation.
  • Meditation is a very powerful tool to enhance our training as well as our everyday existence.


Weekend Posts (6.22.13 ARWOD + 6.23.13 MWOD)

Saturday (6/22/13) Recovery

Sunday (6/23/13) Mental Work

  • This is quite possibly one of the most inspirational speech/video montage combinations I’ve ever seen. I encourage you to ruminate on the ideas presented in this speech and apply them to your own thinking. Oftentimes, we proceed through life with our noses down, blindly following directions from arbitrary figures of authority. We should ultimately seek to find our own personal truth and discover what makes us truly happy.

Weekend Posts (6.14.13 ARWOD + 6.15.13 MWOD)

Saturday (6/15/13) Recovery

Sunday (6/16/13) Mental Work

  • Watch this video that explains how myostatin levels are linked to muscular growth potential (aka how people are genetically predisposed to gaining muscle)

Also, Happy Father’s Day to all those #SwoleDADs out there in the world! Check out this father-son duo smashing iron together and competing for Mr. America title in their respective age classes. This will be me and my son one day.

Weekend Posts (6/1/13 ARWOD + 6/2/13 MWOD)

Saturday (6/1/13) Recovery

Sunday (6/2/13) Mental Work

Also, watch this TED talk about willpower. Note at 7:37, she equates developing your mind to ‘lifting heavy weights.’ Seriously! your mind is another muscle that needs to be worked as well.

*Just kidding

Weekend Posts (5.25.13 ARWOD + 5.26.13 MWOD)

Friends, in order to promote SwoleFIT at EDC Chicago, I will be absent from the blog this weekend. However fear not! Here are this weekend’s posts:

Saturday (5.25.13)- ARWOD

Sunday (5.26.13)- MWOD

  • Get educated on the ill effects that running for long distances as your sole form of exercise, on a consistent basis, can have on your metabolism. Women, especially, have a huge misconception about how to properly lose weight and get a proper physique.
  • Main takeaway: if you know any women whose primary goal is getting a “lean and toned” physique while still maintaining a normal diet, make them aware of this. They should be doing weight training (especially circuit training), not running themselves to death every day in combination with a starvation diet!
  • Check out my 3-day SwoleFIT workout I wrote up for women.

>>> Read this article <<<

Watch the video below:

5.19.13 MWOD

Rest Day (Physical)

Rest your bodies, you deserve it. Sit on the couch all day, go to 7 Eleven, get some Doritos and that pre-packaged queso, and funnel it into your mouth. I don’t care, I’m not the boss of you.

MWOD (Mental Workout Of the Day)

I added a page explaining my outlook on maintaining a Swole mind (SwoleFIT Template > Swole Mind). Here is the direct link.


5.12.13 MWOD

Rest day (physical)

Chill out, max, relax, do nada. Read a book, watch an entertaining television show, go to the zoo, flip off the monkeys. It’s your life; live it the way you want.

MWOD (Mental Workout Of the Day)

This may be the most powerful nine minute combination of words I’ve ever heard in my life. It’s good to stop, slow down, and just observe life for what it is every once in a while. #Swoleosophy


5.5.13 MWOD

Rest Day (Physical)

MWOD (Mental Workout Of the Day)

  • Watch this video of former Navy SEAL turned coach Mark Divine, the creator of SealFIT and the “Unbeatable Mind” program, as he explains the different concepts of visualization.
  • Believe it or not, perception is literally reality. Knowing this, it follows that success originates from the mind.
  • To those who are saying, “Yeaaaah right, this is a bunch of bullshit,” I say to you, “Don’t knock it, til you’ve tried it, friend.” Envisioning true success (which itself must be practiced, you can’t just do it once and expect results) will improve your results and your life as a whole. It just will.

4.28.13 MWOD

Rest Day (Physical)
SUNDAY, SUNDAY, SUNDAY. Today’s physical prescription: do nothing. Nada. Zip. Zilch. Squat*.

Go to church, sit in front of the tv all day, or just snapchat your friends close up shots of your traps. I recommend enhancing this shot by drawing some climbers on said trap(s) as if they’re scaling Mount Everest (which for me they pretty much are).

*Not actual squats

MWOD (Mental Workout Of the Day)

I recently stumbled onto the YouTube channel of Dr. Layne Norton, a:

  • Pro natural bodybuilder
  • Powerlifter who has achieved an Elite ‘Raw’ total classification (617 lb squat, 386 lb bench press, 700lb deadlift in 220lb class)
  • Nutritional Sciences PHD who did his dissertation on the relation of meal frequency to muscle protein synthesis (aka does eating more/less often affect muscle gain)

So far, he is the most credible, unbiased source I’ve found on the Internet (let me know in the comments if there is anyone else I should be following). Below is a great video where he debunks a lot of common myths surrounding protein: