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 (6/1/13 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

5.18.13 ARWOD



  • Team SwoleFIT will be doing the Chicago tough mudder on this fair day; for those of you who haven’t heard of it, it’s a 13 mile obstacle course designed by British Special Forces. It’s a test of your strength, especially your mental strength and is guaranteed to increase the size of your proverbial (and literal) cajones.
  • There’s races all over the country; check out the video to get a glimpse of the event:

5.4.13 ARWOD



  • I found this awesome channel on youtube called “Buff Dudes.” It’s essentially a bunch of clips of these bodybuilders running on beaches, playing with animals, and planting gardens*.
  • Here’s a video recipe for what looks to be some scrumpdiddlyumptious “protein peanut butter cookies.” Imma make me some o’ these bad boys this weekend. DERICIOUS.
  • Should be an outstanding, on-hand energy source while I’m at the bars flirting with disaster, squatting ass to grass on the dance floor to show all the young ladies my outstanding range of motion and explosiveness from the ground.

*Sort of

5.1.13 ARWOD



I present to you the latest and greatest in tank designs I’ve been working on:

4.27.13 ARWOD



4.17.13 ARWOD

For those new readers of the blog, ARWOD = Active Recovery Workout Of the Day


  • 20-30 minutes of cardio (optional)
  • 15-20 minutes of foam rolling
  • 20-40 minutes of Broga

If you’re just starting to check this blog out, get used to seeing this recovery workout. Old Faithful, as I like to call her, never fails to help me get rid of any lingering soreness.

Depending on how you feel, you can opt for some light to moderate cardio. Basically anything that gets your heart rate up will suffice including but not limited to: yogging, biking, swimming, running stairs while swinging a sledgehammer, running after random people on the street while swinging a sledgehammer, running away from the police while swinging a sledgehammer.

Do about 30-50 rolls on each muscle group using the foam roller. This is going to hurt considerably in some areas, and you’re going to want to stop. Don’t. Instead, repeat the following #SwoleFIT mantra in your head: “Please sir, I want some more.”

Broccoli + Yoga = Broga. This is not only delicious but also helps relieves tension in the muscles. My go-to broga routine is the 20 minute one on the “Simply Yoga” app combined with a single head of raw broccoli, which is fairly basic but still does the job.


  • This is the geyser Old Faithful below after doing some foam rolling.