Every man needs a routine and there’s no other dude that guys can model than surfer Laird Hamilton. And don't worry, they don't involve carrying massive amounts of weight across the bottom of the local swimming pool or lake!
According to Men’s Journal, here’s his 7 tips that keep him ready to tackle the big waves that he’s known for:
If you haven't tried "meal prep" before, I'd urge you to give it a try (maybe this Sunday). It's good to do on a rest day because it is a lot of work (and dishes!) but it saves so much time in the middle of the week. Here's the prep I did tonight. I was able to get my salad lunches prepped, dinner for tonight and Thursday night made, breakfast for tomorrow and Thursday (although it made more egg cups than called for), and a bunch of quinoa for the week. I'll have some more later to do in the week but much is done!
Here's the prep guide I followed (taken from the Team Beachbody Blog):
Mondays suck...Even though it was Halloween, there was a cool parade in town, and my kids had a blast, yesterday kind of sucked...
I got up early yesterday to get an email out to you, get my workout in, get the last of meals prepped and well, all of my preparation still couldn't prevent Monday from being, well, a Monday.
It started out as I was doing my workout---I just couldn't get into it. It felt harder than it usually is, I felt like I had less energy, and just couldn't really focus. Sometimes workouts are like that---every workout can't be a killer one so you just work through the kind of "bland" ones.
But then as I was getting my lunch together I had just poured my big mug of coffee and didn't put the lid on it. As I was putting my breakfast that I put together last night (overnight oats recipe I posted on Facebook), I bumped into the mug, knocking it everywhere... the counter, into the drawers, over my kids homework...
The kitchen still smells like coffee!
Fortunately my wife took control, remained calm, helped me get it cleaned up.
I, on the other hand, just wanted to yell and kick things...
Isn't that funny how your spouse usually takes control when you lack it? Just an observation I've had because I'm able to do the same thing for her when that happens...
That was strike 2.
Next, I pull out of the driveway and my windshield keeps freezing over because of the temps outside so I had to pull over and keep wiping off the windshield. Again, usually the car warms up a little more but since the coffee incident I was running quite a bit late by this point...
So after pulling over 3 times to clean off the windshield I was about 8 minutes late to work where there was a line of kids waiting at my door. And of course, they just pile in front of it blocking the door (and they know how I hate that but yet, it continues to happen...)
I get in class and prepare to indulge in my late breakfast that i prepared last night---my delicious bowl of overnight oats---a new recipe I've been waiting to try.
I take the first bite...
And it was frickin' awful!
And that's when I knew... it was a Monday...
Sometimes we have to be willing to push through the suck...
We have to know that things won't always be easy. Our food won't always be the most delicious (although that's the goal!), recipes won't always work out.
But it's not the end of the world.
Embrace the suck because that makes the good times that much better.
Are you ready to "Embrace the Suck" in your workouts? Even though there's another program that launches today (one that's pretty badass), this program right here will get you bootcamp fit in just 22 minutes...
Have a great Tuesday, my friend!
Yours in Fitness,
P.S. Here's the new workout program that launches today. This will make you feel like you're ready to jump into the Octagon ;)
It's that time of year again!
This evening we'll be taking our kids out trick or treating. As they get older it seems to become more and more fun.
Are you heading out trick or treating?
Do you have any family Halloween parties?
Regardless, for many fitness enthusiasts sometimes it means having a bunch of candy in the house which can mean nutrition pitfall temptations for the next 3 weeks while all the candy gets finished up and we parents have to help "finish" up the candy that doesn't get eaten...
It's a tough job but somebody has to do it, right?
Well, to help keep you on track, my daughter Chloe and I created a fun Pumpkin Workout you do this evening after the Trick or Treating fun!
Be sure to check it out over on my Youtube Channel: https://youtu.be/3ngFgS5sU54
Have fun this evening and be safe! And be sure to post a picture of you and your family enjoying Halloween over on my Facebook page---we'd love to see the creative costumes!
P.S. We have a new program and Challenge Group launching today---comment if you want some info or check out the link below to get your Challenge Pack. The workout is wicked awesome!
Core De Force Challenge Pack
Core De Force Digital Challenge Pack
P.P.S. The links above may not go live until noon eastern today so depending on when you read this post, you may have to check back multiple times on availability!
Yoga… the four letter word that strikes fear and dread into men everywhere. Feelings of stretching, calmness, quietness start to rise up and contradict everything that we as men feel a typical workout should be.
I remember my first introduction to Yoga was in the old Tony Horton Program P90X. If any of you have tried this, it’s 90 minutes of being patient, endless vinyasas, downward dogs, cranes, sweat, and even Ohms at the end. I mean, seriously, who likes doing Ohms??? And if you’re trying to get a workout done in the morning, I always felt weird trying to project out 5 nice long Ohms when my family is quietly sleeping just down the hall…
Every guy wants 'em and every girl loves to touch 'em: Abs! But as summer starts to wind down and most guys prepare for the "winter bulk", is it even worth it at this point?
Of course it is!
Abs can be a year-round event if you plan your meals right, balance out your workouts, and this is true even if you are "bulking".
Typically, most of us divide up our year like this:
Jan-March: Bulking, lifting weights, eating whatever we can put in our mouth
April-June: Spending a lot of time on cardio, cutting down on carbs, and "cutting"
July-August: We're outside enjoying our hopefully "shredded" bodies, enjoying our foods that we deprived ourselves of from April-June as we were getting beach ready. So this typically includes the ice cream, the "adult" drinks, the bbq ribs, hot dogs, burgers, you name it.
Sounds about right, doesn't it?
But what if you have a quick event coming up that you want to look good for and you only have 21 days to get "beach" ready (or "event" ready)?
This could be your weddings, your high school reunions, etc. that either you want to make someone jealous (maybe the bride at the wedding you are heading to dumped you for the chump of a groom), or you want to show off your new body to the homeroom hottie from your sophomore year of high school.
Whatever the occasion is, here's a plan that you can begin right away.
The Meal plan
For this plan we're going to do a simple carb cycling plan, with low carb during the weeks Sunday-Friday and a carb refeed on Saturday.
I'm going to suggest you use an app like MyFitnessPal to track your food and balance out your macronutrients.
For macros, we're going to set them as the following:
Low Carb Days Sunday-Friday: P 45% C 25% F 35%
Carb Up Day: P 35% C 50% F 15%
For proteins, stay with your lean proteins such as chicken breast, turkey (deli or ground), pork, eggs and egg whites (depending on your macros), and whey isolate or hydrosolate.
For Carbs, stick with light fruit, sweet potatoes, oatmeal, ezekial bread, and lots of veggies.
For Fats, avocados, almonds, coconut oil, seeds, and butter from grassfed cows.
For your calorie level, take your ideal body weight and multiply it by 11, plug in your calorie level and macros to MFP, and start planning out your day.
Now that you have the meal plan well under way, it's time to talk about the sweating!
This varies based on your schedule but ideally, in the morning you can do a light cardio workout 20-30 minutes in a fasted state (before breakfast). Walking, jogging, etc. are perfect for this.
Along with the Fat Burning Workouts I've already posted here I also suggest incorporating lots of full body circuits as well as my new favorite type of workout to add in once or twice per week---Hurricane workouts.
These workouts were first introduced to me through Martin Rooney, author of the book Training for Warriors, which is primarily an MMA training protocol.
So here's how the Hurricane Workouts work:
1. You select some type of cardio workout to raise the heartrate that you will do for 30-60 seconds, depending on the difficulty level. You can do treadmill sprints, elliptical sprints, hill sprints, or something as simply as jumping jacks or floor sprints. This move should get you gassed and breathing.
2. Immediately after your 30-60 seconds you'll move to two back to back strength exercises. These can be bodyweight moves like pushups, dips, pullups, crunches, etc. You can also add in weights, such as kettlebell/dumbbell swings, Squat/Presses, Bench Presses, Lunges, etc. The list and possible combination is endless!
3. Complete the circuit 6 times, rest for 2-3 minutes, and then repeat with two new strength exercises.
For this sample workout, I had access to a treadmill. After a good warm-up (5-6 minutes getting the heart rate up, lots of dynamic stretching, etc), I did a 60 second sprint (hard!) on the treadmill at 10 mph and a slight incline.
I let the treadmill continue going as I hopped off, grabbed a barbell and did 10 front squat to overhead presses, followed by 10 pushups on the barbell. I immediately jumped back up and repeated the sprint, squat/press, pushup circuit 5 more times.
For the next set I did reverse step back lunges with the barbell, followed by barbell curls as my strength moves (2nd circuit).
By that time, I was pretty gassed! If I had shortened up my sprints to 30 seconds I probably couldn't gone another round but the 60 second sprint intervals are difficult.
The whole point with these workouts is to tax your body, build endurance and strength, and prepare you for doing battle in the Octagon! So these hurricane workouts should only be done once or twice per week.
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Want an even more detailed, step-by-step plan to getting shredded in 21 Days? Check out the 21 Day Fix Extreme Program below for details on carb cycling as well as follow along workouts that will get your ripped in just 21 days. It'll be tough but worth it!
With all of my research into ketosis and the ketogenic diet, I started looking into how a ketogenic diet affects athletic performance. After all, many of the fitness gurus I see posting about higher fat diets are typically advising on weight loss and not necessarily coaching athletes who's paycheck depend on them being able to cross the finish line the fastest or sink the 3 pointer at the last second.
I came across this post on Men's Journal that takes into account the athletic aspect of fueling our bodies and even points out the research done by Jeff Volek, the author of The Art and Science of the Low Carbohydrate Athlete. It's an interesting read...
When it comes to Pre and Post Workout meals, I'll admit, we "fitness experts" can go a little overboard. We talk about the Post Workout window for getting nutrients in, we talk about nutrient timing in order to avoid gaining fat from carbs, and we debate how important fueling up before a workout really is.
And as fun as taking pre-workout supplements can be...
It sometimes gets a little confusing with all of the different ingredients, how soon to take it, and what the heck is with the "tingly" feeling that it gives you?
So here are 3 simple and fun Pre-Workout Meals to get you ready for your workout if supplements aren't quite your thing:
Have you ever played Call of Duty? If you haven’t, you check out what it’s like here but basically it’s a “Shoot Em Up” video game I tried to do a few years ago. But here’s the one problem…
I’m awful at video games…
I just don’t do well with the controllers and I don’t have the patience to play for hours on hours to really get good at it.
But I always wondered, “If there was a real life version of the Call of Duty Game, man, I think I would do really well!”
Well, this weekend, the thought became a reality..
When guys start to hit their thirties it's not uncommon for them to start feeling unmotivated, lethargic, and just plain tired! Don't worry, though, I have your back, gentlemen! There are a few culprits that could be causing this and some simple fixes that you can start doing today to boost those energy levels and fight fatigue. Read more below to start feeling like the Alpha Male once again!