4.10.13 ARWOD


  • 20 minutes of moderate cardio (optional)
  • 15-20 minutes of foam rolling
  • 20-40 minutes of yoga

You guessed it folks– more foam rolling followed by yoga. These are such great recovery tools that I don’t see a need to vary up the routine that often. As we say here at SwolefiT: “NaMASSte.”

My go-to Yoga routine is the “Simply Yoga” app, level II, 20 minutes. It’s not too long, covers some basic stretches and poses, and still leaves you feeling pretty refreshed.


  •  True strength is a balance of both ferocious intensity and the zen within. We will only find the blue steel with this balancing act of yin and yang.

4.6.13 ARWOD


  • 20-30 minutes of moderate cardio (optional)
  • 15-20 minutes of foam rolling
  • 15-20 minutes of yoga/ static stretching

Sweat that hangover out with some pickup jai alai with your bros, then grab that foam roller and get to work.

For more information on the benefits of foam rolling/ how to do it, see last Saturday’s ARWOD.


Last night, my friends and I were brainstorming which presidents names could be ‘Swole-ified’; here are the best ones:

  • Swolebraham Lincoln
  • Brawnald Reagan
  • Shreddy Broosevelt
  • Chest-hair Arthur
  • Warren G Hardbodying
  • Dwight D. THIGHSenhower
  • James K HULK
  • Squat-Rack Obama

If you can think of any better ones, post them to the comments. And remember, “Go have a fun time and do gone done good.”