Men’s 3 Meter Diving Championships

Another addition of diving Friday and we have for you all today the NCAA men’s 3 meter finals.  A fantastic contest with the best college divers in the US going after it with big spinning and twisting dives.  You can tell by watching the video that the dives are great but not quite on point like you will see in the olympics.  The college divers are incredible but also young and do not have quite the experience, however the divers who come in 1st and 2nd are both olympic medalists.  If you notice they are that much better than the rest of the field especially with their board work and more importantly their entries.  I believe it is due to all the extra hours they have had to practice in the best facilities with the best coaches.  Kristian Ipsen, the diver who wins, you can just tell is so much smoother and more graceful then the rest of the field.

Have a wonderful weekend everyone, I am ready for a fantastic one and am excited to watch my younger brother graduate from college.  I could not be more proud and excited for him.

 

7 Spices You Should be Using

Variety the spice of life.  If you are like me and the other millions joining the paleo/primal lifestyle you are aware there are only limited foods out there we can eat and enjoy.  With most of the paleo lifestyle being all meats, vegetables, fruits, nuts and eggs, even after quite some time we can tired of the same meals day after day.  One of the areas we can venture into to mix and enhance the flavors of our food is spices.  Spices are great for not only adding a tremendous amount of flavor to our foods but also many pack huge health benefits.  Here are 7 spices we can all try to add to our weekly meals to add flavor and receive all of the great benefits.

• Cinnamon.  Cinnamon is a sweet spice which contains iron, calcium, manganese and fiber and contains substances that work with antioxidants to protect cells from harmful free radicals.  Cinnamon is also known as the “anti insulin” due to its remarkable effects of regulating blood sugar.  I think it is best used in anything sweet and savory you enjoy.  I put cinnamon in my coffee, ice cream and even on my eggs some mornings.
• Chili Powder (cayenne pepper)  Chili powder is fantastic for not only bringing the heat to whatever dish you enjoy but also increasing your metabolism, suppresses your appetite and makes you burn more calories after you eat.  Who doesn’t want to burn more calories by not doing much but sprinkling a little in your dish.  Great for anything you want a kick to, I put in on my eggs, stews, soups, and sometimes as a marinade or rub.
• Turmeric.  Turmeric is a bright yellow spice, which is part of the ginger family and is mainly found in curry.  I like to think of turmeric as the “anti cancer” spice.  It is widely known to help fight cancer, is a powerful antioxidant that reduces and prevents cell damage from occurring and is also an anti-inflammatory. Best used in curry dishes and but can be sprinkled on vegetables, in salad dressings, as a rub or in soups and stews.  Again I mix a generous amount in with my eggs in the morning.
• Oregano.  Oregano is a staple of Italian dishes and is loaded with antioxidants and can help fend off bacteria.  It is a natural and effective barrier from E. coli, salmonella and listeria.  It is full of fiber and vitamin K and can be used in Italian dishes like pizza and sauces but also salad dressings and omelets.
• Ginger.  Ginger is a well known for its myriad health benefits such as an anti-inflammatory.  Ginger is thought to provide pain relief from halting migraines to easing the aches of arthritis.  Also good for relief of congestion or cough from a cold or the flu.  Try using ginger as a tea, marinade, ice cream, ginger ale or eat some next time you go to sushi.
• Garlic.  Love garlic or hate it, you can not deny it is good for you.  Garlic is a staple of natural remedies and traditional medicine.  It has anti-fungal, antibacterial and antiviral effects.  Some studies show it can stop blood clots from forming in your arteries.  Garlic is great for people with high blood pressure, high cholesterol, heart disease and heart attack.  Apply liberally to any dish you want.  Great with Italian food, eggs, soups, salads and rubs.
•  Thyme.  Thyme has a long history of use for chest and respiratory problems including bronchitis, chest congestion and coughs.  It is an excellent source of iron and manganese and good source of calcium and dietary fiber.  Thyme increases blood flow to the skin and many believe helps speed healing.  Thyme is a great antioxidant protector of cellular membranes and can be used in pasta sauces, omelets, egg scrambles, beans, with fish, soups and stock.

7 great spices to add to your favorite dishes and give you some new flavors but also giving you great health benefits.  Find ways to include these spices in every dish you make and you will be on your way to a healthier, stronger, less inflamed you.

10 Simple Life Changing Rules

Happy Monday everyone, I hope you had a fantastic weekend such as I.  It is Monday and time to start off the week on the right foot with 10 simple rules that will change your life.  Everyone can do and everyone should because it would make the world a better more enjoyable place to live.  I believe we are too serious, worry about money way too much, worry about what others think of us and we do not let loose and be silly, funny or goofy enough.  I think we can all benefit from these 10 simple rules as long as we try to practice and execute them daily.  I hope this helps in getting your mind right to start the week off with a tremendous purpose.

Life Rule #1: Look For What Pleases You Rather Than What Annoys You
Whether it’s your partner, your brother, your pet, your home or work, try placing the majority of your attention on the things you really love and appreciate, rather than looking for the things you find tiresome or irritating.

Life Rule #2: Have a Life That  is Yours Alone 
Try, as much as possible,  to live  a life that is  not tethered too tightly  to the actions and opinions of others. Do what you adore and adore what you do.

Life Rule#3: Appreciate Where You Are Right Now
As you work your way toward your ultimate goals and dreams, make an intentional effort to recognize that where you stand in the present moment is as much a gift as where you are going. Every day, look for at least one thing about your life RIGHT NOW that satisfies you.

Life Rule #4: Have Some Fun
Laugh, dance, do something  silly. Watch a funny movie, go for a swim, have lobster for dinner. Whatever you consider fun, pick something, and Just Do It.

Life Rule #5: Say What You Need to Say
Don’t hold back…if you want to say, “I love you,” say it. If you need to say, “You hurt me,” say that too.

Life Rule #6: Surround Yourself With People You Love
Make a list of the people who  make you feel safe, inspired, happy, and motivated. Keep them close and let them know, on a regular basis, how much they mean to you.

Life Rule #7: Forget About The Money (If  just  for a little while)
Sure, money makes the world go ‘round, BUT if everything you do is monetarily based, you’re  destined to miss a lot of life on the way to your “riches.” Make a habit  of doing  at least  one thing every day that doesn’t cost  you a penny or make you a dime.

Life Rule #8: Be a Duck – Let Things Roll Off Your Back
Contrary to popular belief, life is  not about struggle, conflict and endurance. Often, simply deciding that you will look the other way, turn the other cheek, or smile and say “no problem,” can spell the difference between misery and happiness. It’s always your choice.

Life Rule #9: Do a DRAK (Daily Random Act of Kindness)
Hold the elevator, wave the other car in, in fact, let two in, pay the next guy’s toll, tell someone they smell really good. Find someone to thank, to compliment, to appreciate, and do it.

Life Rule #10: Take Care  of  The Vehicle You’ve Been Given
In a world where most of our time is spent fulfilling the needs of others – our boss, our children, a troubled friend, our significant other – it’s important  to remember that it’s our physical bodies that get us from point “A” to point “B.” Without it, it’s impossible to take care of anything or anyone else. Make self- care a top priority.

 

People Are Awesome 2013

A fantastic and inspiring video of the amazing and awesome stunts that people perform.  I love this video not only for the great video shots which are ridiculously insane but also more for the creativity, innovation and balls all these people have to try these feats.  Absolutely incredible.  There is no limit to what we can and can not do, if you think you can do it then it can be done.  That is more than likely the motto for most of the people in the video, they were playing around with their friends and started wondering if they could add an extra twist, flip, or rotation.  My favorite parts of the video are all the backyard trampoline tricks you see with the boys and their friends because that is where it all starts.  One kid does one thing and another does the same with an extra spin, twist or whatever and it just starts escalating from there. By the end of the day with the help from their friends they have something they didn’t even imagine was possible.  Impossible is truly nothing.  

http://www.youtube.com/watch?v=pkYE1H_jVzc  

30 Calisthenic Exercises

Pretty cool video of a young gentlemen showing us 30 great exercises to perform without the use or need of any gym equipment.  Most of the time all you need is your body, a bar, motivation and some creativity and you can give yourself a great workout wherever you are.  I think the reason why videos like these  inspiring me is because I loving seeing what creative ways people put their spin on classic exercises.  Being in the fitness industry for many of years you get to a point where you have seem almost everything so it is nice to see variations on the basics like pull ups, push ups and dips.  I believe I can perform 22 of the 30 exercises you will see in the video, how many can you do?  Take a count and see where you stand.  The very first exercises is pretty crazy and insane and is definitely not in my repertoire at the moment any way.  Enjoy and happy training.

Lifting Days

In my gym we have been geared up and training hard for a mantathlon challenge we will be  running in June.  I have been lifting a lot more weights and training hard getting my body ready for this challenge.  Well with a month before the competition I decided to give it a go and see where my numbers stand.  My current weight is 170 lbs so for a couple of the  exercises you have to do half of your body weight which for me is 85 lbs.

Exercise # 1: Bench Press your body weight.  I have a bum shoulder so I used 80 lb dumbbells instead.  10 reps

Exercise # 2: Full Hang Pull Ups: 20 reps

Exercise # 3: Shoulder Press Half body weight: 19 reps

Exercise #4: Dips plus a quarter of body weight( 42.5 lbs): 12 reps

Exercise # 5: Barbell Curls Half body weight: 5 reps

My score of 66 out of 100 is not too bad.  It is 10 better than my first attempt.  Definitely see where my weaknesses are and what I need to work on.

SInce this all upper body I decided to split it up and do the lower half today.

Warm Up: Lunges in all directions, overhead squat, band walks, jump rope

 

Barbell Complex 3 x 3 (65, 85, 95 lbs) all right in a row:

Hang Cleans, Front Squat, Shoulder Press, Back Squat, Good Mornings

Superset with 3 x10 hanging leg raises

 

Rear Foot Elevated Split Squat (95lbs) 3 x 8

Paired with Supine Leg Raises 3 x 10

 

Kettlebell Swings with the big boy (106lbs) 3 x 10

with 3 x 10 Ab Wheel Roll outs

 

Why not you?

One of my favorite poems to start off the week with which really makes you think and appreciate everything you have in your life.  We should all be so grateful and thankful of the pure blessing and joy our lives give us each and every day.

Why Not You?
By Steve Maraboli

Today, many will awaken with a fresh sense of inspiration. Why not you?

Today, many will open their eyes to the beauty that surrounds them. Why not you?

Today, many will choose to leave the ghost of yesterday behind and seize the immeasurable power of today. Why not you?

Today, many will break through the barriers of the past by looking at the blessings of the present. Why not you?

Today, for many the burden of self doubt and insecurity will be lifted by the security and confidence of empowerment. Why not you?

Today, many will rise above their believed limitations and make contact with their powerful innate strength. Why not you?

Today, many will choose to live in such a manner that they will be a positive role model for their children. Why not you?

Today, many will choose to free themselves from the personal imprisonment of their bad habits. Why not you?

Today, many will choose to live free of conditions and rules governing their own happiness. Why not you?

Today, many will find abundance in simplicity. Why not you?

Today, many will be confronted by difficult moral choices and they will choose to do what is right instead of what is beneficial. Why not you?

Today, many will decide to no longer sit back with a victim mentality, but to take charge of their lives and make positive changes. Why not you?

Today, many will take the action necessary to make a difference. Why not you?

Today, many will make the commitment to be a better mother, father, son, daughter, student, teacher, worker, boss, brother, sister, & so much more. Why not you?

Today is a new day!

Many will seize this day.

Many will live it to the fullest.

Why not you?

 

 

Best Dives Platform Final

I believe most of us wish we could have started a particular sport a lot younger in our youth so we would be great at it by the time we were older.  I wish I would have started the sport of golf about 20 years ago so I would not be going through all of the anguish I am right now but that is beside the point.  I have for us a fantastic video of the best platform dives of an international youth diving meet.  These kids are young but also extremely talented.  One of the greatest traits these young divers have is that they are fearless.  They do not think twice about what could happen if they do it wrong or how high they are, they just go up and execute.  All of these young boys have all the necessary tools to continue to excel and become champions and with early start at diving I believe they will do it.  The last dive on this video is by far my favorite and you shall see why.  Enjoy

Monday Madness

On Monday’s I am usually feeling good from a lot of quality sleep and great eating from the weekend and so I am always fired up for my workout.  My Monday workouts are becoming famous at my gym I work at because they know I get after it.  When you are feeling good, you need to push yourself and go little harder and more intense than you usually do.  I love to keep my workouts very short, fast but extremely high intense.  One exercise after the other with very little rest gets you the most out of your workout.  I do not like to do long, boring steady state cardio, I find it very painful and tedious.  I would much rather do circuits such as these to not only get my cardiovascular benefit but also get cardio strength as well.  I warmed up really well before getting into these two killer circuits with lots of movement prep, active stretching, jump rope and the agility ladder.

My first circuit was: 5 jumps on the 36″ box, 10 ball slams(15lbs), 15 explosive push ups, 20 Keiser speed pulls, and 30 second of burpee jump ups.

Circuit #2 was: 50 feet on the Versaclimber, 10 TRX rows, 10 dips, 20 jumping rotational lunges and 50 waves on the battle ropes.

I was pretty spent after performing each circuit only twice through and had very little in the tank for anything afterwards.  I finished up with three 35lb kettlebell Turkish Get Ups on each side before calling it a day.  I am all about intensity but also more importantly knowing when to say when and shut it down.  Train hard but train smart.  Hope you have a fantastic start off to your week like I did.

Street Workout Calisthenics

A fantastic video I found of  guys performing exercises on a bar with just their body weight and making it look easy, graceful and very artistic.  What these guys can do with just their bodies and a standard bar are incredible.  The amount of strength it takes to hold and get into these positions is definitely not easy.  I consider myself a pretty strong, active and fit guy who can do almost anything but find it very difficult to perform even half of these exercises.  It inspires me and definitely makes me want to work harder on these moves in which I am not great at.  I am currently working on my front lever and would love to be able to practice(and hold) the human flag.  It is also very impressive to see how ripped these guys are by just playing around on the bar.  It goes to show you how much the whole body is involved and engaged by doing various pull ups, dips, flags, levers and what not.

It’s never too late to become what you might have been. -George Elliot