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.

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.”

4.3.13 ARWOD

Active Recovery 

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 20-40 minutes of Yoga (I usually do the 20 minute routine on the “Simply Yoga” app for iPhone)

Active recovery days will pretty much always be the same: Yoga on Wednesdays, foam rolling on Saturdays. The cardio, as noted above, is optional and should be pretty easy. Yoga is the crucial element of today’s recovery.

To reiterate, yoga’s benefits include “faster recovery, greater flexibility, and increased strength.” This is pretty much the golden trifecta of what we try to achieve during an ARWOD.


  • If you haven’t tried meditation before, I highly recommend you do. It’s a great way to empty those wandering thoughts from your mind and gain some clarity. Here’s a guided meditation that’s pretty simple to start with:

3.27.13 ARWOD

Active Recovery (ARWOD = Active Recovery Workout Of the Day)

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 20-40 minutes of yoga

Active recovery days are fairly flexible. Pretty much anything that elevates your heart rate for 20-30 minutes will do. Hehe. Hehe.

I like to do intervals on the treadmill or stationary bike.

As for the 2nd part of the recovery, you read correctly. Yes, I said yoga. According to this article, by the website One Result, yoga’s benefits include “faster recovery, greater flexibility, and increased strength.” YEAH SCIENCE! YEAH BITCH! In addition, it provides a great mental catharsis and leaves you feeling extremely refreshed and ready to take on the day.

I usually do the 20 minute routine on the “Simply Yoga” app for iPhone. Seriously.


  • This (NSFW). Who said dubstep and yoga don’t go together?