Ryan makes his Friday Night Fights debut and improves his record to 3 -1 with a third round knockout.

Two weeks from today…

Sons of Strength’s own Ryan Johnson will enter the ring once again.

Only this time, you can get in on the action and see his Muay Thai fight live in New York City.

Come May 10th, Ryan will compete on the Friday Night Fights card. And we want you there at the Broad Street Ballroom.

Your support was unreal during Ryan’s debut at the WKA’s National Championship tournament. We can’t thank you all enough. As fight camp winds down and the weight cut begins, we will be having a ton of updates over the course of the next few weeks so stay tuned on our Facebook page!

Let’s get a big crowd to support Ryan! Come watch a great lineup of fights, have a few drinks, and celebrate a victory!

To get your tickets, follow the link below to purchase.

—> BUY TICKETS HERE! <—

We look forward to seeing you there.

1. Find Something to Fight For.

Every great warrior has his purpose.

Achilles fought for pride. Spartacus fought for vengeance to kill them all. Both brothers in Warrior battled for theirs. And every one of the 300 Spartans that gave their lives at Thermopylae did too.

 

EVERYONE HAS A PURPOSE.

 

You need one too. A purpose that keeps you going when you could easily quit. A reason to make you push that extra mile, refuse that random cheat food, or get into bed an hour earlier. Ultimately, these will be the sacrifices that are going to make you victorious; a true champion.

 

Your fight is completely your own – your wedding, your high school reunion, to live longer to see your children’s children, to be able to take your shirt off at the beach with confidence. Whatever that may be, it must be two things:

 

Your fight has to be REAL and most importantly, something you TRULY WANT so that you are willing to do whatever it takes to get there.

 

Batiatus: What would you do to hold your wife again, to feel the warmth of her skin, to taste her lips, would you kill?
Spartacus: Whoever stood between us.
Batiatus: How many men? A hundred, A thousand?
Spartacus: I would kill them all.

 

2.    Determine a Deadline. 

Does it bother you when someone asks, “Are we there yet”?

3.     Abandon your comfort zone. 

Cliché but the truth; get comfortable with the uncomfortable. 

Believe me, it is not going to be easy.

You know that.

Chances are that is exactly why you’re not where you want to be right now. When the going got tough, you…well you got soft.

In my youth, my mentor would greet every complaint I had about my progress with a simple, but UNDENIABLE truth.

“If it was easy, everybody would do it.”

To this day, that is what sticks inside my head whenever I feel like breaking. Recently, cutting from 200LBS. to 163LBS in little over a month for a fight was NOT EASY by any means. Trust me. There were days I felt like diving into any sugar-laden food I could get my hands onto. Then, there were the days I would do anything to stay in bed and bail training session. But that little saying is always what kept me going and keeps me unbreakable. And I will continue to use it for the rest of my life.

Get comfortable with the uncomfortable. Break bad habits. Say no when it’s easier to say yes and vice versa. You need to make sacrifices that others aren’t willing to make. If it was easy, then everybody would do it. REMEMBER THAT.

 

4. Difficult doesn’t mean complicated. 

Set yourself up for victory.

 

Far too many times, I’ve seen individuals get so determined and motivated that they dive right into the deep-end and come up gasping for air. Hell, even I have done it multiple times and it has cost me big in the end.

 

They lay everything down on paper “perfectly”, or least what appears that way.

 

Training program. Training schedule. Nutrition plan. Sleep schedule. Latest gadgets. Advanced technique. Everything and the kitchen sink.

 

But what ends up happening? The minute something doesn’t go according to your “perfect” plan everything else falls off the wagon with it.

 

Perfect example: the typical American dieter. They have a perfect “low-carb, low-fat, gluten-free, diary-free, sugar-free” diet planned out, but then that slice of heavenly caramel pecan cheesecake makes it way onto the table and all of sudden it is Thanksgiving in May. You already fucked up so why stop there? The cupboards have been ripped apart, there are seven different stains on your shirt, and it hurts you to breathe. Yep, you’re “perfect” diet just went to shit. The chances you’re going to continue your feast tomorrow is 99:100.

 

Make your plan of attack simple and reasonable, but challenging. Don’t fall into paralysis by trying to figure out what the absolute BEST method is. Instead, just start doing it.

You can take your tongue off the computer screen now…

 

“If you spend too much time thinking about a thing, you’ll never get it done.”

- Bruce Lee

 

 

5.    Set milestones along the way. 

Stay motivated. Celebrate your progress.

 

And no, not celebrate it with more cheesecake, you animal!

 

Divide your big goal into smaller ones along the way. Feeling the success of these little goals will mentally satisfying you that progress is happening and keep you motivated to hit the next mark.

 

America is a place where we can get anything on demand. Let’s face it; most of us are impatient and don’t like waiting for things. This is why so many of us struggle with body transformation. Losing fat or building new muscle never happens fast enough and that discourages most of you.

 

But remember, slow progress is still progress.

 

If you’re goal is to lose 10 pounds of fat in 6 weeks, break it down into smaller parts that you can focus on. Maybe it’s a pound this week and two the next. Give yourself weekly check-ins that you strive towards. You’ll find yourself closer to that 10 pounds with every passing milestone.

Having one bad meal doesn’t mean you are allowed to turn into a monster. Get back to focusing on your goals ASAP.

 

6.     Be able to adjust.

It wouldn’t be any fun without a couple challenges along the way.

Nothing is ever going to go according to plan.

 

Ever.

 

So be prepared to handle the unexpected. You need to be able to adjust without missing a step. Keep on going.

 

No one has ever said it better than the legend, Bruce Lee.

 

“Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves. Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend.” 

- Bruce Lee

 

You are on a roll. Nothing can stop you this week. All your meals are planned out. You haven’t skipped a workout and even got an extra interval session in.

Then…

You get that email. An invitation to a dinner for work; that special someone; another family celebration – one you cannot bail out on this time. All hell in your mind breaks loose.

Hit the pause button. Fast forward put of panic mode. Sons of Strength has you covered.

This your guide to deciphering the menu, sticking to your guns and goals, and finally mastering the art of ordering out.

Now there’s two ways to approach the situation:

ONE. CHEAT YOUR HEART OUT.
Simply, use this dinner as your weekly cheat meal. Be absolutely positive that it’s worth it though! We don’t want you to think the cheat was out of obligation and have a free pass to do so again with your family or friends. With that said, eat and enjoy!

TWO. DECODE THE MENU WITH CONFIDENCE
Read on for our approach, foolproof philosophy, and practical application.

PREGAME LIKE A BEAST.

“Success depends upon previous preparation, and without such preparation there is sure to be failure.” Confucius

No, we’re not talking about getting after it at happy hour here. Nice try. The victory starts in your preparation. Throughout the day, here are some strategies to let you win the small battles leading up the war. Try and experiment with what works best for you. Remember, sometimes you have to sacrifice a few good men MEALS…

We all love Peter, but don’t be this guy.

1. Pass on the carbs.

Skip the carbs, including fruit, during your previous meals. Yes, we want you to save your carbs (think rice, potatoes, sweet potatoes, fruit) for your last meal of the day. Now, this goes against the typical norm that you should eat your starchy carbs earlier in the day so that you can burn them off by day’s end.

On the contrary, the consumption of fats in replace of carbohydrates at the last meal will actually lead to the inhibition of growth hormone during sleep. This specific timing of carbs will promote recovery from the days’ workout and fuel you up for the next days. There are many methods and research to support this idea. A great resource is John Keifer’s Carb Back-Loading.

By not depriving yourself of carbs at the dinner table (on this night or others), you will be less likely to crave sweets and actually act upon that temptationt with an unscheduled cheat. Absolutely what we need in this upcoming situation!

The plan: Enter the Paleo revolution.

Breakfast: Mainly a source of protein and green, non-starchy veggies. No fruit. Or you can always skip this meal and replace it with a cup of coffee or tea.

Lunch: Mainly a source of protein, small amount of added fats (if necessary), and green, non-starchy veggies.

2. Fast until dinner.
This is assuming you have more than 24 hours notice of the big meal. Intermittent fasting is the new craze in the diet game. There are many ways to implement it; all dealing with different meal frequencies and fasting vs. feeding windows.

We recommend using the Periodic Fast in this protocol. This will allow you to experience hunger and act as a lesson in how to deal with it mentally. The ability to manage hunger will be huge in this battle and in the overall fat loss war. To make it even sweeter and deal with some irritation you may come across, just think of that dinner ahead of you. Eyes on the prize!

Now, you shouldn’t be doing this more than once a week. So not a good strategy to implement if you have more than one work dinner in the week.

Here are some guidelines to the 24 hour fast based off the work of John Berardi from Precision Nutrition.

The plan:

Night Before:
This will be your last meal until your planned business dinner.

Day Of:
Breakfast. 9:00 – 10:00 am
Replace your normal breakfast with:

• Cup of coffee (black if possible), green tea, or an herbal blend of your choice.
• 1 Liter of Water with a greens powder*
• Take 5 grams of BCAAs* (branched chain amino acids either as a powder or capsules.
• *We recommend Athletic Greens

Lunch. 12:00 – 1:00 pm
Replace your typical lunch with:

• Cup of coffee (black if possible), green tea, or an herbal blend of your choice.
• 1 Liter of Water with a greens powder*
• Take 5 grams of BCAA (branched chain amino acids) either as a powder or capsules.
• *We recommend Athletic Greens

Tips:
Dealing with hunger pains? Drink up! Water that is. Consuming water will help deal
with those pings and pangs.

3. Crush a workout.
It’s a game of numbers. Get some calories out before you take them in. Since you will be working those jaw muscles at dinner, you must make your training a priority on the day of the dinner. Be sure to hit the weights and add in some extra intervals to up your caloric expenditure. By the time you sit down for dinner, your body will be ready to put those calories at dinner to use for its recovery.

Optimally, push your training session as close to the dinner as possible. If you normally train early in the morning and the probability you will skip it later in the day is high, just go about your routine. Just be sure to have a shake or meal with a small amount of carbs post workout. Fruit works perfect in this circumstance.

If you’re not eating dinner within 30 minutes of the completed workout, go with a protein shake that includes some fruit. This will be your best bet as a low calorie option without the risk of going into a catabolic state.

Don’t have a training program to follow? Be on the look out for the Sons of Strength Online Coaching launching soon! Interested? Email us at info@sonsofstrength.com.

4. Get an early advantage.

Take control. Suggesting a restaurant that you know serves a healthy meal is a surefire way to gain some confidence going into the big meal. Your best bet is to go Japanese if possible.

So the dinner isn’t in your control? No worries, you just need to do a little homework. Find the menu online ahead of time and strategize a game plan for this battle. Let’s go into this with our guns loaded and our confidence high.

GAMETIME: TIME TO BRING IT.

ALCOHOL.
Your best bet here is to ban the booze. But you need to live too right, especially after a stressful work day?

Sons of Strength is all about balance and a healthy relationship to our lifestyle factors.

If you do choose to drink up, let’s discuss some damage control. First, understand that alcohol will become your primary source of nutrition tonight. At 7 calories per gram, it is vital to limit your energy intake. That means we have to give and take in order to limit the amount of excess calories that will be potentially stored as fat.

The plan: Protein + Booze + Green (non-starch) Veggies = Dinner.

Keep the carbohydrates and fats low, survive a bad diet situation, and your co-employees’ harassment. Remember, your body translates booze as poison within the system. Therefore, it will prioritize burning its calories over all else you are consuming. Fat oxidation will be put on the back burner in favor of storage.

Don’t listen to the advertisers marketing schemes that a certain alcohol drink has low net carbs. Calories are king here. Especially since we are gaining no nutritional value whatsoever.

Also, STOP justifying your consumption of alcohol for the health benefits. No matter the latest headline you’ve read about improving your heart health or the antioxidants of this type of alcohol.

Bottom line: Alcohol is just not that great for your body composition or overall health.

Now what should you drink? Most of the time, we say what you like most. Instead, let’s give you some advice to take it up another notch.

WINE:

• Select wines with the lowest residual sugar levels or have gone through the fermentation process fully. A vintner will cut the fermentation process, where the grapes’ sugar is converted to alcohol, short if they are aiming for a sweeter wine.
• This leaves us with dry wines and a higher alcohol percentage (Look for over 12 percent; those less than 10 percent will be sweeter).
• A dry wine will cause more of tactile phenomenon as your mouth to “dry out” on first contact.
• Avoid at all costs: dessert wines and those with added sugars.

BEER:

• The most detrimental and the one we want you to give up. We know, we know. Nothing is more manly than drinking beers with your bros. A Sons of Strength also knows that its pretty unmanly to have a beer gut due to the increased estrogen levels, inhibition of growth hormone, and you can kiss your high levels of testosterone goodbye. Enough reason for us to go with wine or liquor instead…
• If your thirst can’t be quenched, go with a gluten-free version when possible. Give these brands a try.

LIQUOR:

• Have it on the rocks.
• Best preference (in order): potato vodka, vodka, gin, tequila, whiskey
• Avoid at all costs: the sugar beverages or fruit juices when having a mixed drink. Go with a non-caloric beverage. The addition of a lemon or lime should do the trick.

Cheers!

APPETIZERS.
There are many ways to skin a cat when it comes to dieting. Hopefully, the restaurant you are eating at doesn’t skin a cat and serve it to you…

Anyway, no matter the diet you follow, ONE RULE we follow and strongly recommend is never to have a meal with FAT and CARBS together.

We know you don’t want to hear it, but skip the bread and butter (even olive oil). Sorry but not sorry.

Instead, opt out or for:

• Salad: just ask for the dressing (preferably an oil and vinegar or mustard base) on the side
• Vegetable based dish such as edamame
• Soup with a vegetable or tomato base, low sodium. Avoid cream based options.
• Seafood Options: Lots of restaurants offer an assortment of shellfish like muscles, calamari, and shrimp. Just make sure it doesn’t come fried!

ENTREES.
This is where we need to change your mindset when it comes to selecting your entree. Right now, you most likely open a menu to a list of ingredients that stimulates your senses, heightens your hunger, and excited your salivary glands.

You mean to tell us that a fancy description of fresh herbs, wild and foreign spices, and divine side dishes, disrupts your diet flow. A few words?! Come on, you didn’t fall for that trick did you?

Let’s prioritize. Here is the Sons of Strength order of priority when it comes to entrees.

1. Protein first.

When it comes to the meat of your meal (pun intended), protein must be the staple. Our eyes automatically look for a protein source that meets the requirements below before we proceed to the next step.

Meat (beef, bison, pork, lamb, venison, etc.)
- Leaner cuts of meat. (Top choices: sirloin, top/bottom round)
- Grass-fed (especially with fattier cuts)
- Avoid: bacons, sausages, and pork belly

Poultry (chicken, turkey, etc.)

• Organic when possible.
• Pick the breast over the thighs.
• Remove the skin.

Fish (shellfish, Nemo, etc.)

• Wild Caught is a must.
• Limit your consumption of predator fish due to higher concentrations of mercury. (tuna, swordfish, shark, etc.)

2. Preparation.

Your entree choices are being narrowed down. You should have easily crossed off some items based on the protein staple of your dinner. Good work. Next, how your food is prepared is just important as the protein selected.

Here are some give aways to the cooking method used.

SOS Approved:

Steamed
Grilled
Baked
Seasoned
Stir Fried
Poached
Roasted
Broiled

Avoid at all costs:

Fried (Deep-Fried), Crispy, Crunchy, Battered
Pan-Fried
Loaded/Covered
Cheesy/Alfredo
Buttered
Creamed
Au Gratin (dish that is baked with a topping of breadcrumbs and cheese)

If you’re not sure or the cooking method is not specified, just ask! This is your body, your goals, your life. Time to not be embarrassed to know what fuels your fire. Knowledge is power.

3. Side kicks.

Being a badass superhero, or in this case a Son of Strength, always comes with the responsibility of picking a sick sidekick. There is no exception when it comes to what will be surrounding your flawlessly selected entree protein.

Since we skipped the carbs during the day and crushed a workout, time to feast up. Your best option is to go with a gluten free carb since most of the population is intolerant, whether you know or not.

Gluten-Free Options:

• Rice (preferable white)
• Potatoes, sweet potatoes, butternut squash (just skip the butter; go with cinnamon instead – NO FATS and CARBS together!)
• Quinoa

Your inner Italian can’t pass on the pasta? or the bread? Fine. Manjia! Manjia! But no cheese or butter!

Mama always said eat your veggies. Select sides that have greens, follow the SOS Approved key terms above, and you will be all set.

DESSERT.

As always, your best option is to pass. But your sweet tooth is calling…again.

Don’t forget our ONE RULE!

NO CARBS AND FAT TOGETHER.

We know, we know. Every GOOD dessert is based on the combination of carbs and fats.

Sons of Strength sacrifice to look better, feel better, and perform better.

Here are some options to get you through Candy Land safely.

1. Drink some herbal tea. Preferably a good chamomile.
2. If you had carbs with dinner, go with some fruit. It is nature’s dessert for a reason.
3. No fruit? Indulge on a diary-free sorbet instead.

Chocolate Banana Foster…tea! Ah Teavana to the rescue.

There you have it. The Sons of Strength’s guide to business dinner damage control, balance of the bad situations, and simply dominating your ever waking hour. This is the art of ordering out.

Sometimes your car is running perfectly; you’re all revved up and start pushing the speed limits and you crash…

Unfortunately, that’s exactly what happened to me on a recent Friday afternoon when an extra effort on a final rep of shoulder presses left me with a shoulder dislocation and my first trip in an ambulance (hopefully my last!).

I could have reacted with a “why me?” attitude. I could have felt bad for myself and regretted going for that extra rep. Instead, I acknowledged that sometimes things happen when you push it to the limit. There will always be a risk, reward ratio.

After one of the easiest relocations the doctors have ever experienced, I found myself more pissed that I missed my last rep.

I know, a little bit of meathead attitude shining through.

The next morning, my HRV (heart rate variability through the BioForce application is a way we track our recovery) shot down double digits and displayed an amber color. In simple terms and beyond the obvious, my body had taken a beating.

But my heart and pride refused to show that.

I got up the next morning, with guidance from the best in the biz, Charlie Weingroff, and went right to work. Yes, I trained the day after. With my left arm in a sling, I performed 1 arm swings, deadlifts, rows, overhead presses (needed to kick that fear of the movement to the curb fast!!!), and planks – all on my right side. I followed up the session with a recovery walk with my heart rate between 130 to 150 beats per minute.

1 Arm Swings.

The following morning, I woke up with an HRV up 9 points and in the GREEN. And I haven’t slowed down since…

Now you might be thinking that I’m completely nuts or that my muscular symmetry between my un-injured side and dislocated shoulder would be compromised…

The fact is that by training the right side (non-injured limb) of my body, I can minimize the effects of detraining, prevent muscle atrophy in my left side, and aid my recovery. Even, less range of motion will be lost.

CRAZY stuff huh?!

This all occurs do to the phenomenon called cross-education.

Basically, the hypothesis is that through neuromuscular adaptations, strength gains can be made. So instead of closing shop, the single-side training will increase neural drive to the untrained, immobilized muscle structures. Depending on the dominance of the injured side, studies have shown that strength gains range from 5 to 25 percent.

Ok, so you’re not hurt so why would you give a shit? Right?

Right. Well, cross-education shows that you can correct imbalances from your right and left sides. This makes a great case for unilateral training (although, perform on both  limbs) and another reason to add it to your training repertoire.

Unilateral training works, hands down. Yes, it sucks and you probably dread it. But unilateral training (think bulgarian split squats) will get you lean. It’s a definite part of the body comp equation. So do them.

You can find something good out of any situation, no matter how bad it may seem. Sometimes, you just have to dig deeper.

Luckily, I have the training knowledge and experience to consistently train despite my injury. Another reason why you don’t have excuse as to why you’re not working out. If you are injured, here’s some great reasons why to get your ass back into the gym.

There’s hope, keep your head up!

I’ll keep you all updated on my injury status and how I will continue to train around the predicament. Thanks for the support everyone. Love my Sons of Strength!

REFERENCES:

Hendy, AM. Cross education and immobilization: mechanisms and implications for injury rehabilitation. Journal of Science and Medicine in Sport. 2012. 15(2), 94-101.

Magnus, CR. Effects of cross-education on the muscle after a period of unilateral limb immobilization using a shoulder sling and swathe. Journal of Applied Physiology. 2010. 109(6), 1887-94.

Zhou, Shi. Cross-Education and Neuromuscular Adaptations During Early Stage of Strength Training. Journal of Exercise Science and Fitness. 2003. 1(1), 54-60.

Please put your hands together and welcome…

Bareburger (est. 2009) is an all GRASS-FED, FREE RANGE, ORGANIC, and LOCALLY SUPPORTED location that caters to almost every need. From dieting to indulging, there is no doubt it can be done here!

Offering a serious list of healthy items such as burgers on gluten-free rice buns to lettuce wraps, and salads with the freshest ingredients Bareburger is true to their M.O. But they also know how to throw-down a little fun when you’ve decided to relax a little bit. Organic milkshakes, french fries, and lastly organic wine and beer, which surely is a crowd pleaser. By the way, their “House Brew” is only $5.00 for a 25oz.

For us, Bareburger is amongst a staple in our weekly meals and it never seems to get old. Just check out all the different options available:

Meats:

Beef: 100% organic, grass-fed, 88% lean
Bison: 100% organic, grass-fed, 91% lean
Turkey: 100% all-natural, pasture raised, hormone-free, antibiotic-free, 94% lean
Elk: 100% all-natural, pasture raised, hormone-free, antibiotic-free, 92% lean
Ostrich: 100% all-natural, pasture raised, hormone-free, antibiotic-free, 95% lean
Lamb: 100% all-natural, pasture raised, hormone-free, antibiotic-free, 90% lean
Chicken: 100% all-natural, free-range, hormone-free, antibiotic-free
Portabella Cap: 100% organic
Veggie Burger: 100% organic
Bacons: 100% all-natural, hormone-free and nitrate free
Sausage: 100% organic

And to help you out even more, check out the some of our personal favorites and then try it out for yourself.

Eric’s Favorite: The ROADHOUSE
pepperjack, has avocado, blackened maple bacon, roasted red peppers, apple smoked onions and tomatillo sauce.

How E customizes it:
- NO Cheese
- Gluten Free Bun
- Bison: Medium Rare (the only way to eat meat – respect)

Ryan’s Go-To: The CLASSIC
dill pickle relish, apple smoked onion and ketchup…..Order it on a gluten free roll and of course medium rare. You can’t go wrong here, as Leonardo da Vinci said “simplicity is the ultimate sophistication.”

And if you’re currently trying to get leaner, don’t worry. Skip the burger and just order any of their awesome salad and add a burger on top. It definitely won’t disappoint.

Check out more at www.bareburger.com.

SOS Strength Rating: 4.5 out of 5 Dumbbell’s

]]> https://s163799.gridserver.com/sos-feature-bareburger-nyc/feed/ 0 https://s163799.gridserver.com/distraction-and-remorse/ https://s163799.gridserver.com/distraction-and-remorse/#comments Mon, 22 Oct 2012 03:12:03 +0000 EJohnson http://www.sonsofstrength.com/?p=455 Monday. I know.

You despise it.

The commute. Getting the kids, who dread Monday’s just as much as you, up and off to school. Hearing your boss bitch. Tired from staying up to watch Sunday Night football or another mind-blowing episode of Homeland or The Walking Dead. Another Autumn weekend has came and gone. The winter (ah snow already?) is fast approaching. Bullshit right?

Not to mention, let’s face it you feel like a fat shit from a weekend of booze, out of control portions, and over consumption of cheat foods.

I think Jax Teller on Sons of Anarchy (BEST SHOW ON TV PERIOD.) explains it best.

“When I look at my day, I realize that the most of it was spent cleaning up the damage of the day before. In that life, I have no future. All I have is distraction and remorse.”

You screwed up this weekend again…

You promised after a solid week of eating healthy, absolutely dominating your workouts, and down a few LBS, you were going to carry that momentum into the weekend.

Now it’s Monday (I know, I won’t keep reminding you but at least you can read the rest of site to distract yourself!), and the bathroom scale doesn’t lie like Shakira’s hips.

You’re pissed off and you should be. All your blood, sweat, and tears goes to waste with a few moments of gluttony.

Now I truly enjoy my fair share of food. Yes, I would consider myself a foodie and when Ryan and I go off, we go OFF. You know, GO BIG or GO HOME!

But like always, Sons of Strength has you covered with some ways to keep yourself under control so that you’re not cleaning up the damage of your weekends. Remember, in that lifestyle you won’t create the body you want. You won’t live the life you want. All you will have is regret.

TAKE OWNERSHIP. Yes, it’s up to you. In a world where you do not know what will happen next, your training and diet is one of the ONLY things in YOUR own control. Take responsibility. Look at the man or woman in the mirror and call bullshit on yourself. Remember, if it was easy, everyone would do it and everyone would look damn good too.

EARN THAT ONE CHEAT MEAL or DAY. Cheat meals can be a great thing from aiding your body composition goals to relieving your urge to go batshit crazy off your diet. (Here’s some awesome information that you need to check out by John Romaniello over at Roman Fitness Systems.) Earn that cheat meal or day throughout the week, pushing off all your temptations until that designated moment. When it comes, absolutely enjoy! You deserved it. Once you finish that last bite, it’s over. No regrets. Do not feel guilty about it at all! Move on and earn your next one.

AVOID TRIGGERS. Have that one friend who’s on the seafood weekend diet. You know, see food and he eats it. Yeah, try avoiding him during meal times. Have a meal before hanging out. Maybe you always find yourself slipping at the bar, kicking back to a few too many brews while watching some pigskin. Change up your environment. Watch the games somewhere where food and booze isn’t as accessible.

DAMAGE CONTROL. You know you’re going to go off the deep end, at least make up some room. Get in a metabolic workout to get your engine fired up so that you can burn fat the rest of the day. Need some ideas, give this a go:

JAILHOUSE DENSITY

30 Seconds ON: 30 Seconds OFF

Repeat for 3-4 rounds. Get as many reps as possible in the WORK period.

This is on YOU, the more you push yourself, the harder it will be, and the more benefit you will get.

• Kettlebell Swings or Squat Jumps
• Alternating Reverse Lunges
• Pushups (perfect plank position)
• Pullups or Inverted Rows
• Body Saw or Rollout or Plank
• Metabolic (i.e., sled, sprint, ropes, or fan bike)

EAT LIKE A WARRIOR. Try fasting for the day until your last meal where you know you’re going to feast. As you should emphasize what you eat and its quality, in this circumstance we’re going to focus on quantity. By fasting until your cheat day dinner, you will be sure not to go absolutely bananas on your caloric consumption.

So as you look back on your weekends, a sense of guilt or despair shouldn’t cross your mind. You only go around once, so enjoy every second. It is time for you to live the life you want with the body you truly desire and that you have worked your ass off for. Skip the distraction and remorse. You are in control of your future. Now go create it.

]]> https://s163799.gridserver.com/distraction-and-remorse/feed/ 0 https://s163799.gridserver.com/there-isnt-any-such-thing-as-a-day-off/ https://s163799.gridserver.com/there-isnt-any-such-thing-as-a-day-off/#comments Tue, 16 Oct 2012 14:23:18 +0000 EJohnson http://www.sonsofstrength.com/?p=441 The idea that someone somewhere is always getting better than you should never leave your mind, particularly if you’re an athlete. In a world where everyone is always trying to get the edge on the competition, how could anyone take a day off?

In today’s slumping economy, weekends are no longer for participating in family activities or putting your feet up to watch your favorite sports team. We must constantly ask ourselves, how did we get better today? How can we improve? Did we train enough? Are we producing enough to keep our jobs? What can we do to take our game to the next level? The mindset that our opponents are training harder than us has led athletes to believe that days not spent in the weight room are days off and days that the competition is separating from the rest of the pack. There isn’t any such thing as a day off.

The question that we aren’t asking ourselves is how can we progress when we aren’t at work, in training, or in sport? The recovery process is vital. Yet, it is the most disregarded aspect in an athlete’s performance enhancement and injury reduction. Scheduled rest days are essential in any program because cellular adaptations occur in the hours outside of the training sessions. There is much emphasis on what occurs during the athlete’s supervised training but not nearly enough on the hours outside of the weight room. The duration of training and sport-specific practices is only a fraction of the athlete’s day consisting of, give or take, four or five hours. That leaves nineteen to twenty hours where most of the gains and benefits of conditioning are in the direct hands of the athletes.

As strength coaches and motivators, we must educate our athletes on the importance of recovery and the reasons behind taking days off physically. There are many factors that come into play in the athletes’ ability to effectively rest and recuperate proceeding training sessions. The amount of time and quality in which an individual can fully recover in between training will determine his performance abilities in the subsequent session and, most importantly, on the court, field, track, or ice.

Here are some ways to ensure that days aren’t ever taken off:

• Adequate sleep
• Proper nutrition
• Hydration/rehydration
• Contrast showers
• Active recovery procedures
• Techniques to increase flexibility such as static stretching
• Techniques to increase joint motion such as mobilizations
• Methods of massage such as self-myofasical release through foam rolling, tennis ball mobilizations, and other forms

While the body requires physical recovery for future strength gains, mental preparation can and should always be advanced. Recovery techniques geared toward athletes’ restoration in combination with psychological development are essential to an individual’s success in the weight room and sport of play. Champions are made in their preparations, both physically and mentally. Rest days aren’t days off. Every day must be taken advantage of to gain the edge on your opponent. There isn’t any such thing as a day off. So are how are you getting better today?

“Don’t quit. Suffer now and live the rest of your life as a champion.” — Muhammad Ali

As featured on www.EliteFTS.com

Another protein shake??? We know, you’re sick of them but still continue to down them post workout to reap all the benefits such as replenish glycogen stores, decrease protein breakdown, and increase protein synthesis. We love to see how discipline you are! But it’s time to shake it up. When you have as many shakes as we have in the past and more to come in the future, you start to get creative. And for your benefit, we have taken our shakes to the next level in regards to your taste buds while loading up the nutrients in some different ways.

OUTSIDE THE TYPICAL BLENDER…
GO GANG GREEN: Yes, sounds disgusting but have a little faith! Add in a handful of spinach or kale to your next shake. The addition of some vegetables, which are you can never get enough of, will go along way towards your goals and longevity.

SPICE UP YOUR LIFE: Especially now that it’s that time of year where you can find anything pumpkin flavored (even Mac N Cheese…strange…), throw in a little cinnamon, nutmeg, chai, or pumpkin. And Bam! Just like Emeril used to say…(and without the pouch)

JOLT WITH JAVA: Perfect for morning workouts, before or after. Brew up a protein shake with a shot of espresso or just throw in the entire coffee bean. (Warning: For the caffeine tolerant)

BUTTER ME UP: Listen Buttercup, a scoop of almond butter will add some satiety to your mid day meal. Adding in good fats like this, flax, and chia seeds will help you feeling fuller longer. You may just go nuts.

CRAZY FOR COCONUT: Yup, Sons of Strength love any and pretty much everything coconut. Add some coconut water like Zico in as your base right after a training and sweat session to improve your hydration. Coconut oil is another great fat to add in as well to maintain blood sugar levels.

SHAKE GENERATOR:
Start with the some ice cubes.
If you like them thick, go with 5 to 10 ice cubs.
If you rather just cool down the temp., just add in a few (1 to 4).

*: Aim for 30 to 40 grams of rapid and easily digestible carbohydrates to  If you are on a diet emphasizing lower carbohydrates, skip on the fruit or add in less and go with a type of berries due to their high oxygen radical absorbance capacity scores.
**: Skip the FAT post workout. Instead add into your shake when consuming based on convenience or as an anytime of day shake to slow down the digestion and feel fuller longer.

Protein Powder Supplement Suggestions:
Whey – Designs for Health Whey Cool
Vegan – Sun Warrior Raw Protein
Egg – Jay Robb Egg White Protein

GIVE IT A SHOT
Autumn Apple Pie…

1 to 2 scoops protein of your choice (recommended with a vanilla flavor)
1 cup unsweetened apple sauce
1 tsp ground cinnamon
1 packet or 1/2 cup of oatmeal
1 tsp of honey
Ice to preference

…Fall in Love

Trust us, this shake is good…but doesn’t look like this!