Saturday, February 8, 2014

30 minute EXTREME San Diego workout! A.K.A. The Destroyer

Hi Guys,

This workout is awesome! Don't forget to stretch before and after. You will need it for this one.

GO:
  • 1 Mile FAST Sprint - ETA: 7 Minutes or less [treadmill settings = 8.5]
2 Min Rest
  • 50 Push Ups Straight (Or as many as you can do) - ETA 3 minutes MAX
2 Min Rest
2 Min Rest
  • 2 Mile Cycle (Level 10 or greater) - ETA 10 min
STOP!
Suggested Animal Mentality:
Black Wolf

Be an Alpha!

Tuesday, February 4, 2014

Post-Super Bowl 3 Cleanse

Hi Guys,

It's Tuesday after Super Bowl and your 2-Day Hangover is finally winding down. You ate, drank, and partied so hard Dionysus himself would be proud! That a Boy!

Now that it's over, you need to reel it in and get yourself back on track. Follow these steps to help. Do this every day for 3 days and you'll be on point!


STEP 1: Cleanse

Mix 2 tablespoons of Psyllium Husk Powder with a large glass of water and slam it! Not only will you eliminate waste but, this will immediately take a couple inches off of your waistline and free up more surface area on your insides. More surface area = better absorption = more energy!

        • Psyllium husk is heavy on fiber and will help eliminate the hard get rid of byproducts that build up in your large intestine and colon. 
        • Did you know that Carbon, think carbonation as in beer and soda, is a waste product? 

STEP 2: REPLACE

EAT YOGURT or KEFIR.

Anytime you do a cleanse it is important to remember that you need to replenish the good bacteria that were eliminated along with the waste. To replenish them you simply need to eat yogurt or other Probiotic rich food. I personally love to eat Kefir. It's like yogurt but, lactose free.


        • There are about 400 Probiotic "good" bacteria that aide with digestion. 

STEP 3: CRANBERRY JUICE

Don't forget about your kidneys. Alcohol is a real SOB and your kidneys work hard to regulate blood pressure and filter out the junk. Drink a couple glasses of Cranberry juice. It's got the stuff that your kidneys need.

STEP 4: WATER

Drink about 1/2 gallon. 


?????The Why?????

Think about it like this. Your car wont run properly if the fuel line is clogged. Your body works the same way. You wont get the nutrients you need to operate properly if your insides are clogged with junk. Make sure you do a cleanse once every two months, eat clean, and as always be an Alpha.

Suggested Power Animal:
Fit Pig

Thursday, January 30, 2014

Snack Foods That Won't (Completely) Kill Your Diet

Nom...Nom...Nom....

What? ...im hungry.
Hi Guys,

I know you all work hard to keep your swol going strong. Like me you probably do your best to eat healthy too. Unfortunately, you work full time and prepping 6 meals a day just doesn't work with your schedule. Between meals you snack and it's killing your diet.

Here are a few snack foods that won't kill your diet, require no prep, and are available almost anywhere. Remember to buy Organic.

Click The Links For Insightful Info On Each
  • Raw Almonds - Cholesterol Lowering, Vitamin E, Fiber, Potassium, B2, and more.
  • Avocados - Vitamin C, E, K, B6, Fiber, Potassium, and more. (Add a little salt for flavor.)
  • Instant Oatmeal - Loads of Protein and minerals. (I like the instant stuff because it's not so bland. Won't kill your diet.)
  • Snap Peas and Roma Tomatoes - Protein, Sugar (the good kind), and loads of Vitamins and Minerals. (Add Ranch for more flavor.)
  • Yogurt - Everyone wants to split hairs when it comes to yogurt. The truth is that any yogurt is a sweet treat helps you poop. Most have vitamin additives.
  • Almond Butter - High in Fiber and good fats. Almond butter is a great snack that will satisfy that salty/sweet craving quickly while providing you with energy.
  • Water - What!? Yes, Water. Many people mistake thirst pangs for hunger pangs. They are different. Drink a couple glasses of water to fill you up and rehydrate.
  • Coffee - Drink it black to help rehydrate and provide you with a little boost!
  • Turkey Meatballs - High protein, low fat, and the sodium content isn't bad. Frozen store brands fit this criteria, but they do have preservatives if you care about that. Some are better than others but, they all take a minute to nuke and are delicious plain.
  • Cereal in Almond Milk - It's late and you want something quick and sweet. This does the trick! Use 30 cal per serving Almond Breeze almond milk to keep things light.
Does anyone else have an easy healthy snack they would like to share?
 
 
 

Wednesday, January 29, 2014

Over The Edge. Keeping Your Workout Fresh. Say "No" to Plateau.

Hi Guys,

Ever been in a stale relationship? You know what I'm talking about right? Day-in-day-out, the exact same thing. No emotion is there anymore. ...it's just work. And after a while you start to feel like Bill Murray in Groundhog Day

We all know our workout routines can go that direction too if you don't switch things up. Here are a few tips to turn on the lights, get out the toys, and keep your workouts fresh!

  1. New Music - Create a new play list. Change your Pandora Station. Do this every week to avoid a subconscious, musically induced, "same old boring workout" effect.
  2. Reverse Magic - Do your workout in reverse. This seems like a minor change, but it forces your muscles to do exercises they are familiar with in an unfamiliar order. You will find that you receive a better workout than you normally do.
  3. Get Outside - Don't just change Gyms but, get outdoors. Go run at the beach, play tennis, surf, swim, cycle, or anything else. Not only will you benefit from challenging different muscles but, you'll get a healthy dose of Vitamin D and fresh air!
  4. New Kicks - They make your feet happy, keep you bouncy, and look better than the old ones. Go buy some new exercise shoes and show them off!
  5. Classes - There are so so so many good (and free) classes at your gym. As a guy, I would see nothing but ladies in a class and think, "oh that's just a chick class people will think I'm lame or a perv." Then I started doing the classes (because you know... I'm a perv. JK) and holy crap! Ladies you are rock stars! Guys go see what these women are made of. The classes will kick your butt! (And just maybe you'll meet some beauties too!)
  6. Supplements - Try a new supplement blend. Your body can get used to your supplements the same way it can get used to a workout. 
  7. Download A New Workout From The Web - The Internet is a great resource for professionally designed workout routines that are tried and true. Is there a celeb you want to model your body after, chances are they have a workout routine posted online. 
  8. Buddy Up! - Working out is always more fun with a friend. Not only can you hang out with your buddy but, they will probably have a different routine than you allowing you to learn from each other and try new things. (Added benefit: you won't have to ask the stranger wearing ball danglers to spot you while you bench.

I'd love to hear what else you all do to keep it fresh! Please post and share!

- Black Wolf Team

Suggested Animal Mentality: 
Happy Duck

Tuesday, January 28, 2014

Quick and Dirty - Extreme San Diego Hiking

Hi Guys,

So you live in a gorgeous location with beaches, babes, breweries, and all kinds of fun. Did you know San Diego also has some awesome local hike locations?

Here are a few of the most popular hikes around town. In order from shortest to longest.

  • Cowle's Mountain - [3 Miles Round Trip]
    • Always crowded, but the best blend of difficulty and distance for a quick 30-45min blaster. (Tip: take the Barker Way trail to avoid crowds and add a measure of difficulty.)
    • For those in need of a further challenge, a trail at the top of Cowles Mountain leads an additional 2 miles to the top of nearby Pyle's Peak.
  • Iron Mountain - [5.8 Miles Round Trip] 
    • Never too crowded because there is so much room. This hike is easier than Cowle's Mtn, but double the distance. The views make up for the easy incline.
    • This is a joggers hike. If you can do it under 80 minutes you will burn 1000 Calories!
  • Mount Woodson (Potato Chip Rock) [6.4 Miles Round Trip] 
    • Pretty tough, but the view at the top is well worth all the effort. The trail is well-maintained, but narrow in places. Great photo opportunity at the top when you reach the unmistakable Potato Chip Rock.
    • This is a two hour time commitment even if you're moving quick. If you can hammer through this one in 90 minutes you are rock solid!

Follow these tips to turn these hikes from easy jaunts into rock solid fat blasters. You'll need determination made up of gasoline and broken glass to make it happen, but if you can do it soon you'll be carved out of wood!

  1. Set a round trip time goal.
  2. Jog or run as much as you can to the top.
  3. Jog or run ALL THE WAY back down.
  4. Don't forget your water.
  5. Take a Tiger bar with you.
  6. If you need to rest. Rest. Once you're able to start moving again. Move fast.
  7. Have fun!
Suggested Animal Mentality:
Tiger


*Note: I am not a personal trainer, just a health nut. I read, I consult pros, I live clean, and I practice what I preach. If you choose to do any of my workouts make sure you stay within your limits. I am not responsible for your injuries. Take the proper precautions and consult a professional or doctor to make sure you are healthy enough to be doing anything described here.