20 burpees

sprint 100 meters

4 rounds

Second work out:

21-15-9
Left arm KB Snatch 1.5
Right arm KB Snatch 1.5
Pull-Up

“Latin tuesdays babyyy!!! LETS GOOOOOOOO!!!!!” -Veen

Toes to Bar – 3 sets of 20

Crew: Mike

Beach: Manresa

Time: Mid Day

Workout:

Run from my house to manresa

Watch Kai shred some gnar waves

100 push ups

100 sit ups

100 lunges

50 pull ups (on the life guard towers)

100 clocks

check for sandcrabs… (none were found)

run back to my house

military press 50 reps with 80 lbs

curls 50 reps with 60 lbs

l sits 50 reps

boom

bringin it back son… cabo 2011

I tend to use things that work and work hard. One thing I hate is light-weight or plastic kitchen tools.

With that sentiment I was both pleased and annoyed to read a report that the Environmental Protection Agency recently released on Perfluorooctanoic acid (PFOA) and Florinated Telomers, two chemicals found in non-stick cookware. The EPA says that Teflon and other chemicals commonly found in non-stick pots and pans are not good for you. They cause developmental defects and can potentially cause cancer. A big fuck you to the companies that make these terrible poisonous products. My previous landlord worked for a company that helped develop Teflon and find practical applications for it. One of these practical applications was in cookware. He said that knowing what he knows about Teflon and the other chemicals they put into their non-stick compounds he would NEVER use the stuff.

Only recently have all us idiots forgotten how to care for quality tools and gone instead for the cheap, easy, potentially poisonous, and poorly make kitchen tools. Time to get reacquainted with one of the best friends you’ll ever have in your kitchen.

CAST IRON

Cast Iron pots and pans are more versatile and perform better than non-stick pots and pans as long as you know how to treat them. It’s not complicated to season and take good care of your cast iron cookware, and when you learn how you’ll be so pleased because a) you are inherently lazy and b) they are so easy to clean it’€™s a joke.

How to Season your cast iron skillet

Unless your cast iron is brand new you probably need to re-season it. If there is any sign of rust or if food sticks to your pan, seasoning it will bring it back to its non-stick-like glory days. Here€™s how you do it.

1) Rub the inside of the pan with oil. Use an oil or fat that withstands high heat, Canola oil works fine and I also like using coconut oil which I’m obsessed with. It is awesome for frying fish, cooking potatoes, anything that you would use oil for, except salad dressings. It comes as a solid which might freak some people out but I promise you’ll love Coconut oil. It rubs the oil on the pan, then

Nutiva makes my favorite coconut oil at the moment.

2) It places the pan UPSIDE DOWN on a baking sheet.

3) Bake the pan in the oven somewhere between 350 degrees and 500 degrees. The oven will smoke a bit, don’t worry as that is normal. Bake the skillet for an hour and a half and then turn the oven off and using oven mitts (that thing will be HOT!) turn the skillet right side up. Leave it in the oven to cool slowly.

4) Your skillet is now seasoned! You will need to do this a few times over the life of your skillet, I bet it looks super fly now!

How to care for your cast iron skillet

1) If possible do not wash your cast iron with soap, just use water and a sponge and rub it out. Using soap will slowly remove the oil that is imbedded in your skillet.

2) Do not leave your skillet sitting in water. Also, if you put a hot skillet into cold water your seasoned skillet will quickly lose the oil that makes it non-stick-like. Let it slowly cool down.

3) Continue to cook and bake in your cast iron (Yes, you can use it in the oven to bake with!) using your favorite oil and it should stay seasoned. If one of your house guests ends up washing it with soap just re-season it. Small price to pay for not exposing yourself to the cancerous chemicals in non-stick Teflon cookware.

Where to get a great cast iron skillet

Le Crueset makes the most baller cast iron skillets. They are expensive and awesome and really beautiful.

The Le Crueset Skillet is top of the line.

Lodge is the standard cast iron that is cheap and durable. Not quite as easy to season as the Le Crueset, but still a great pan.

The Lodge Skillet is a less expensive choice.

There are so many different styles too! Have a great time cooking! Willy.

EPA report on PFOA and Teflon – http://www.epa.gov/opptintr/pfoa/

Dandelion Greens

Lemon

Honey

Fish

Avocado

Green Tea

These beasts of men battle it out in the octagon, but what fuels these savage men? This is a series of articles inquiring into just that. What do UFC fighters diets consist of?

Houston Alexander

Houston Alexander has never been a fan of diets. As he says it, “I have a rule: I’m never going to diet.” However, despite this belief of his, he does support and has recently been involved with a nutritional company called 8-Ball Nutrition. 8-Ball Nutrition is a manufacturer of dietary supplements that is a subsidairy of FSI Nutrition based out of Omaha, NE. There’€™s a nutrition company called 8-Ball Nutrition, a locally based nutrition company, but you can find their stuff worldwide. And with all the training that I do, you’ve got to put the nutrition back in your body. I just started using them back in April.
Besides having no diet and these supplements, Alexander says that he eats a lot of chicken, a lot of pasta and as he puts it, “just eating right.”

Micheal Bisping

Micheal Bisping has recently changed his training and preparation from Team Quest in England to training in Hawaii. With this change in location came a change in his diet. “I eat a lot of suchi and fresh fish because that is the most available thing here.” Bisping says. Being on a tropical island abundant in fish has been a difference nutritionally for him. “Now that I eat properly I can really see and feel the difference. It’s harder to eat like crap out here and everything is so fresh and lean.”

Wanderlei Silva

“Yes, I pretty much eat what I like. I eat ice cream, chocolate, but not a lot. I eat mostly chicken, potatoes, beef. I’m careful about my diet”

Fedor Emlianenko

“€œI don’t have a diet. My only rule is that I try to eat less fatty food and avoid cakes and candy.—
Fedor doesn’€™t have a specific diet he follows are a personal chief. He tries to eat three meals a day and strives to eat healthily. At the same time he does not limit himself when doing so. Fedor’€™s diet mostly consists of meat, fish, vegetables and fuits. Also something important to Fedor’€™s diet that is often overlooked is liquid. Fedor tries to take in as much liquid as possible including fresh juices and herbal teas. He tries to avoid soda, French fries and candy, which are his favorite when not training. He also doesn’t drink alcohol when training.

P90X comes with 12 exercise DVDs and three 3-phased programs (Lean, Classic, Double) over 90 days. For each of the 3-phased programs, a different exercise is performed each day of the week, and the 7-day program changes slightly between each of the three phases. It includes some weight lifting, some yoga, some cardio, and some core exercises. The variety keeps things interesting and allows exposure to different types of exercises. Also, all exercises can be modified to fit any fitness level which is great for beginners who are just starting out, and they show advanced moves also for the more experienced.

Pros: Great strength training workout and your muscles are fatigued afterwards(see 1st paragraph).  There is a countdown on the t.v. screen that lets you know how long you are doing each set, It allows you to think ” two more reps, 10 more seconds” and that is a great motivational tool!

Cons:  Tony thinks he is hot stuff.  There is a countdown so you know how long you are going to push yourself and sometimes I swear the timer does not move.  There is not a lot of cardio on the days where you focus on arms, shoulders.  I add running to my workout when I do those workouts.  The workouts are each about 55 minutes, so you need to be able to dedicate about an hour to your workout. 

So far, I think the workout has been great and I swear I can feel my muscles more taut and tight already, but I will continue to do the p90x  because I feel it is a great workout.  I also like to throw in some TaeBo, and Biggest Loser workouts so I don’t get bored doing the same thing over and over.  

A very good motivational tool to use: a hubby who is doing the workouts also. Although we are on different programs (I’m on Lean and he’s on Classic), we usually do our workouts at the same time in different places in the house. It helps that you compare notes, and pains, and support with someone else. 

Hope this post was informative.  Let me know if there is other things out there you would like me to try.

Of course you want to say, “YES! Let’s do it! I’ll put in a ton of time and effort and sacrifice so I can have the body I want RIGHT FLIPPIN’ NOW!” However, I’m going to take a wild guess and say you’re just like me. You’re probably not a bodybuilder or a fitness model. You’re a regular guy or gal, and you’re in a world full or regular guys and gals who want to get in a decent shape to look good, and live a happy, full, life. So, what are regular guys and gals truly thinking about this time of year?

“Wait! It’s fall and now I have to take care of the leaves in the yard, and make sure the kids are doing good in school, and Halloween’s coming up and I got to get candy and costumes, and after that is Thanksgiving with all the food I have to prepare, and then gorge myself with, and then we have the holiday season so I have to fight to get the gifts I want for my family, only leading up to New Years where they’re parties and drinks and…” we can go on and on, can’t we?

Now, I’m not saying DON’T do those activities. My point is that we all have things in our lives that will get in the way. All the things I mentioned are only things that I can predict happen to many American families. What if you’re a step beyond the norm? What if you’re an executive of a company, or a mother of 10 kids, or have a crazy hobby? Add THOSE things to the run-on paragraph of what’s to come and it can be overwhelming!

Just think about it for a second? Have you ever been so gung-ho about reaching a goal, any goal, only to find yourself derailed by “life”? Next thing you know, it’s been months since you thought about your set goal, and you look back disappointed that you lost all that time. The easiest example of this is the New Year’s Resolution. You have a goal that you start January 1^st, only to get derailed by everything that can happen over the course of 12 months!

So what can we do to prevent the same jinx year in and year out? Simply give yourself time to regroup.

Regrouping in life is incredibly powerful. It works just like a military or combat regroup. Imagine you’re a military general. Troops are scattered, everyone’s confused and things around you are too chaotic. Keep up this pattern and the enemy overwhelms you. So you, as the general, you order your troops to pull back and regroup, so you can better prepare yourself for the next battle. You’re stronger, more fortified, more organized, and can battle much more efficiently.

Back to real life, it works exactly the same way. You take some time out of your busy schedule, maybe an hour every month, and take a look at where you are with your fitness goals, and what the situation is around you. You make a plan that integrates into your life, and you take action. The important step here is taking a good look at what’s going on in your life right now, and what can you predict will happen in the next 3 months. That way, you can adapt to life, make key decisions, prepare for what’s to come, and maximize your time and efforts.

So, as an example, you have ‘ABC’ fitness goal, and you can look ahead in your calendar, and see that your next regroup is the middle of October. What’s going on right now? Well I have such and such project I’m doing at school or work. I have commitments here and there I have to adhere to. With those in mind, what can I do with the time that I have? Knowing how much time is available towards your fitness goals is essential, that way you can plan your workouts and eating habits accordingly (I’ll have more about goal setting and fitness planning in future blogs, so stay tuned). You may be asking yourself, “what if something unexpected comes around?” Well, because you better prepared for what you EXPECTED to come and have already adapted to those situations, the unexpected situations won’t have the power to throw off all your progress. They will be little bumps in the road you can get around. Next thing you know, you’re back on track.

That’s all there is to it. Commit to yourself one hour each month to see where you’re at, see where you want to be, and see what’s coming. Then make a plan, and take action. You can live your life one of two ways. You can either live in a ‘reactive’ mode, where you have to constantly be on the defensive and react to everything that comes your way, or you can live in a ‘proactive’ mode, where you can accept that life will happen, plan for it, and find a way to still succeed.