1. Acetyl L-carnitine: Supports proper brain function, fat metabolism, and boosts natural testosterone. Nice.
2. Melatonin: That bad sleep you’ve been getting lately? Take 3-6 mg of melatonin 30 mins before you want to knock-out, and sleep deeper and wake up feeling refreshed.
3. Vitamin D: Promotes longevity, facilitates fat loss, and improves physical performance. Most people are deficient in Vitamin D, so buy some D at the store and get some D in the sun.
4. Cinnamon: Cinnamon has a whole host of health benefits, but the most vital is in it’s ability to balance blood sugar levels and lower LDL cholesterol.
5. Greens Supplement: Because you’re not eating enough fruits and vegetables man. Gotta get on that.

Live and eat healthy and look good Nekkid friends.

On a side note, I’m not against CrossFit. If that’s what you like then do it. But they say themselves on their website that their suggested workouts don’t specialize in any category. I don’t know about you but I don’t see improvements at any sport or in my physique by generalizing my workouts. I prefer specializing. Plus when you can envision where you want to end up, it’s much easier to get there.

Cross-Training Optimization

Cross-training optimization is truly an individual concept. But regardless of your age, stats, goals, purpose, etc. there are a few things that should always hold constant.

1. Enjoy: Select training that intrinsically motivates you. You should want to get up out of bed or off the couch to cross-train. Make it a treat.
2. Challenge: Make cross-training challenging. Try something that’ll give you a run for your money.
3. Unique: Do something unique, like kayaking, mountain biking, rowing, rock climbing, jiu-jitsu, mountaineering, etc. Be extreme but always be smart.

My personal cross-training regimen combines resistance training, rock climbing, bikram yoga, and sprints/track work. This gives me a well-rounded athletic capability because these sports/practices provide improvements in:

1. Sprints/track work: speed, strength, explosiveness, anaerobic/aerobic endurance, agility.
2. Yoga: flexibility, mobility, and core strength.
3. Resistance training: power, speed, strength.
4. Rock climbing: specialized finger and hand strength, body weight strength, explosiveness, endurance.

I try and do resistance training 2-3 times a week at 6 PM, rock climb in the mornings on the days that I lift, and sprint and do yoga 1-3 times a week. I always make sure I have two complete back to back days of rest (usually Sunday and Monday) to allow my body to recover from these intense workouts.

My buddy Dan Fry showing off his extreme finger strength

Why do all of this? Because it’s fun. I enjoy it and it challenges me. Each one of these sports carries over multiple benefits to the next. Climbing gives me great body weight strength and grip strength allowing me to deadlift more and really up the ante on my weighted pull ups and dips. Sprinting gives me explosiveness in the gym and has helped me train my CNS, providing great neural efficiency and high muscle recruitment ability. Yoga has given me flexibility and mobility which carries over into better climbing technique, better squats, better form on a lot of lifts, and more ankle/leg strength when sprinting.

In other words, the synergistic combination of these sports is pretty impressive. Not to mention I am better at a lot of sports I don’t even play. I can swim faster, jump higher, push harder, run faster, climb higher, etc.

Efficient cross-training and adequate rest build a mean machine. Cross-train and look great Nekkid friends.

Seems like a bit of a cop out for people who can’t ‘just say no’

Let’s suspend our disbelief for a moment and take a closer look at what constitutes addiction, and, just maybe, what keeps you from your goals.

Cigarettes may be the least of your worries

Addiction:

Two important criteria:

1. Continued/Compulsive behavior.
2. Done in spite of negative consequences.

Eating ice cream, french fries, and blowing off training are all compulsive behaviors. We do them in the moment and they feel. so. GOOD. but,

These behaviors hurt us. These little failures are short-sighted and cheat us of the joyful vibrant health we deserve- err don’t deserve, but want really bad

Just like an addict we know what we should be doing, and we don’t do it.

We are in the unlucky position of being addicted to multiple substances and behaviors this makes change difficult.

So what do we do?

1. Why do you  use? Cheetos, Little Debbie, or Coca Cola. Do you use for comfort, for pleasure, or social reasons? So there, you get those benefits.
2. Why shouldn’t you use? Cancer, diabetes, fat-and-lonely syndrome? If you weigh the consequences out then you’ll likely see that your unhealthy habit probably isn’t worth it.
3. One day and one thing at a time. You’ve got to go to war with a part of yourself. Everyday, especially in the early going, is gonna be a struggle, but you know why you are doing it and you aren’t going to get beaten by a brownie are you?

Certain foods (especially the bad ones) cause some pretty serious neurochemical and physiological changes.

Don’t let a cardboard box or aluminum can own your health.

So next time you hear the call of that crispy-creamy temptress, be strong we are all in this together.

Beat your addiction and look junkie-skinny nekkid friends.

1. Lift Heavy: 5 sets of 5 heavy reps seems to do the trick.
2. Lift Fast: In order to get strong, you have to lift powerfully. That means pulling and pushing as hard as you can.
3. Rest: Take at least one full day off between lifting sessions. I find that lifting 3 days a week- T, Th, Sa- works well.
4. Eat Well: Have wholesome meals as the staple of your diet. Limit eating crap. Don’t eat processed food.
5. Don’t do drugs: Stay away from drugs and alcohol. Enjoy a couple of glasses of red wine or few quality beers once or twice a week, but do it in moderation.

How to lift

Pick 3-5 of these exercises to do when you lift. Make sure to include either squats, deadlifts, or one-legged squats as the base of any workout and to have at least one upper body pulling and pushing exercise. These are great for building well-rounded strength.

• Deadlifts: Pull hard, heavy, and with good form. Don’t deadlift on the same day you squat.
• Squats: Sit down deep and push up hard and fast.
• Pull ups/Chins: Work your way up to doing 5 sets of 5 reps with a 45 lb. plate on your dip belt.
• Dips: Dip to parallel and push up hard and fast. Never let the tension leave your triceps and chest. Work your way up to body weight plus 90 pounds for reps. That’s strength.
• One arm standing DB shoulder press: These are magical for developing awesome shoulders and pressing power. Once you’re using a 70 lb. DB for reps you are strong.
• One arm DB snatch: Awesome pulling strength exercise. Use good form and pull as hard as you possibly can. Never use your shoulder to lock out at the end. Use your legs, back, and arm to snatch the DB all the way up to a complete lock out. The explosion required to do that with a heavy DB is what builds awesome strength. When you can snatch a 120 lb. DB you are strong.
• Hang cleans: Great for developing endurance in your forearms and building biceps/back size and strength. Try ending your workout with 95 lb. barbell hang cleans for as many reps as possible (leaving maybe 1-2 in the tank so you don’t go until failure..but close).
• Incline bench press: This is a great alternative to the flat bench because it limits the ego associated with a “heavy and shitty form” flat bench. Pick a weight that you can handle and press it hard and fast while maintaining control. Builds great vertical pressing strength.
• One-legged Squats: Do these on a box with a 25-45 lb. plate in front of you.

Ex. Workout: Deadlift 5×5, One arm DB snatch 5×5, One arm standing shoulder press 5×5, Weighted Pull-ups 5×5, Weighted Dips 5×5. Don’t screw around in the gym (talking, resting tooooo long, staring at tail) and do the lifts and you should be down in 80 minutes or less.

Lift hard, heavy, fast, and pick the right exercises and get strong and look good Nekkid friends.

Here goes…

New food production practices and regulations have left us increasingly alienated from the sources of what we eat. Recently, food production and distribution in the United States has seen an unprecedented amount of change.

Our food is increasingly dominated by fewer companies and larger farms. The unbridled aggregation of production and resultant mega-corporations such as Tyson and Smithfield have left the consumer with dwindling options for obtaining locally and naturally produced foods.

California, along with Pennsylvania, Connecticut, and Washington State have all served as a recent battle ground in the fight for older methods of food production. Within the last month, Whole Foods Market has made the exemplary decision to pull all raw milk products off its shelves in all of these states. Raw milk is cow’s milk unpasteurized and unhomogenized. Both pasteurization and homogenization permit mass production and distribution of milk. Beneficial compounds are removed from the milk during the process, and the milk loses all of its good bacteria which would otherwise live in symbiosis with the human body. Many people, myself included, swear by the benefits of unaltered milk.

Mass produced milk must be pasteurized because of the distance it is shipped and the conditions of the cows producing it. These cows are fed corn as opposed to their natural diet of grass. This leads to bacterial growth in the stomachs and eventually milk of these cows. They are fed a steady diet of antibiotics to combat this problem, but much of the bacteria have grown resistant to these drugs; consequently, pasteurization must be employed. Conversely, cows that produce raw milk at farms like the Caravale Farm in Pinoche, California are strictly pasture fed leading to a healthier cow and safer milk.  For that reason, there is no need to pasteurize the milk of these cows. Raw milk produced in this fashion has been consumed safely for about as long as humans have domesticated animals.

The consumers’ right to drink milk in its natural state has been consistently challenged.  The expanding distance between us and the origins of our food accurately parallels the growing distance between our own bodies and the rich vibrant health we are being deprived of. The recent Whole Foods controversy is just one of these many conflicts we are being sickened by today.

Whole Foods announced its decision and explained that they needed to establish a uniform safety standard for these producers before they could continue to sell these products. It is widely held by industry insiders that the real reason for the move is the pressure placed on Whole Foods by insurers. The safety of these products needs to be insured.  Although there have been no deaths and only two cases of illness correlated to raw products, insurers have made it too costly for Whole Foods to carry these products on their shelves. This is not the case, however, for products that continue to be sold from Whole Foods that include spinach, strawberries, tomatoes, and beef – all of which have seen deaths as a result of bacterial contamination.

The loss of Whole Foods’ support has been hard on raw milk producers, and has left them scrambling to find another way to bring their product to market. Luckily, they have established a patchwork network of local cooperatives and farmers markets, but they have still lost significant business. The recent raw milk controversy seems to be a microcosm for problems plaguing the entire food industry. Efficiency of manufacture, not tradition, dominates.

Monsanto, a seed company, offers another harrowing example of the abuses of industrial food production. The company maintains a vast number of patents on seed varieties. Nearly all farmers of corn or soy rely on Monsanto’s seeds. If one of the few farmers who do not employ these seeds happen to be located adjacent to a Monsanto crop they run the risk of law suit due to cross pollination. Small farmers have little hope of fighting companies of this size. Monsanto in particular, maintains a large and highly paid legal team. Monsanto also operates as a revolving door for high-level government employees in congress, the judicial branch, and various regulatory agencies such as the FDA. Monsanto highlights an industry-wide tradition of legal and regulatory bullying. Tyson, a meat packer, is another company notorious for preying on small organic chicken farms. It is naturally very difficult for small local farms to defend themselves because they are by definition small and local.

A growing body of media now covers the alienation of food production and agitates for change. Books such as Fast Food Nation, The Omnivore’s Dilemma, Good Calories Bad Calories, take a historically grounded perspective on our food. All of these recent books attempt to explain the apparent paradox of society getting richer while its members get increasingly sick. They all agree that we have lost touch with the way of life we evolved in. The movie Food Inc. summarizes nearly all these modern controversies over food. The film holds that the consumer can save himself as long as he makes strong choices at the supermarket. The recent, Raw milk controversy is another battle the consumer must fight to keep his/her food simple and natural.

Sorry to preach, but if there’s one thing I love its a happy healthy cow.

After All he's done for you

Fight for your rights and look good nekkid friends.

Unfortunately we mostly see the latter nowadays. But why? Probably from being constantly overwhelmed. Frustration with dead-end and unenjoyable jobs, higher education, stressful family life and relationships, bills, commitments, and the list goes on…And at the end of the day, it all adds up. You’re left with that overwhelming feeling of being, well, overwhelmed. After a certain point, you instinctively start to care less, be more open-minded about failure and rationalize, and not work as hard. In short, you stop caring about everything and anything.

Alright, so now you feel a little down because I just reminded you of all your problems. I’m so sorry. Now stop complaining about how hard your life is and start doing something about it.

Start by being grateful for what you do have. Write down things in your life you are grateful for and post it on your desk, so every time you start to sink back into that intermittent depression you’ve been dealing with you can remember that you aren’t a blind paraplegic or starving in a third world country (I’m going to make the assumption that there aren’t any blind paraplegics in third world countries reading this post).

Start caring more about your quality of life. Start by caring more about yourself. Your body, your health, your education, your job, your future, and then move on to caring more about others (although caring about others should always be a priority). Trust me, you’ll feel good, and other people will notice. A little altruism and reciprocation never hurt anyone. In fact, it’s quite nice.

Start by getting organized. Make a to-do list and write down your goals. Write down a deadline for each of your goals, separating them into short and long term.

Work hard at everything you do and you will start to feel happy again. It’s a double-edged sword. You’ll feel good about working hard (because you’re one of the select few who still works hard) and you’ll feel even better about all the good things that start happening in your life from your lifestyle changes. Try it and feel good.

• Do you take supplements? How many per day? Have you ever wondered how much gelatin and other “supplement casings and fillers” you consume when you take multiple pills?
• What if there was only sugar or sawdust in your supplement pills? Man that would suck….hmmm…
• What if the government was wrong about telling you what to eat? Oh wait…
• How much money do you spend on fast food each year? Probably a lot more than you think. Add it up. Only $12 a day adds up to almost $4,500 a year.
• Why does happiness usually come in a roller coaster wave? High, low, high, low. At least you appreciate the highs!
• How the hell did food become so friggin’ processed? Read the back of those labels man. Can you pronounce half of the items in that product? Neither can I. Who let it get this bad? (Government?)
• Doesn’t it suck that healthy food costs three times as much as unhealthy food? It’s expensive to feel and look good Nekkid these days.
• When was the last time you worked out purely for the enjoyment of the exercise? Hopefully every time!
• What if everything went your way every day. Do you think you’d get tired of perfection after a while? I guess that’s why it doesn’t always go your way.

Idealize the perfect day in your mind, add this, subtract that, make changes. Just thinking about it drops your stress level to nil. Try and imagine a perfectly possible day, something that isn’t too far out of reach. I might have stretched it a little at the end, but hey, I’m still figuring it all out. With practice you can make this day happen more often.

Mine starts the day before. I fall asleep at 11 PM and get a full 8 hours of uninterrupted sleep. I wake up at 7 AM, without an alarm, but from the sun’s rays hitting my eyes just right. I quickly get out of bed and make a cup of Kirkland Signature Green Tea (the best for the $$), put on some light workout clothes, and head to Peter’s Canyon in my Vibram Five Fingers. Once in the canyon, I walk shirtless for a half an hour, absorbing the sun’s rays and increasing the feel good factors in my body. I have some water and get ready for my first healthy meal.

After I eat, I prepare to work. This may include reading, writing, and working on one of the various projects I have going on at the moment. I have healthy fruit and vegetable snacks to eat while I’m working, and possibly have some more green tea.

After working until noon, I take an hour lunch break and head out back to lay out in the pool while my fresh fish cooks on the grill with some grilled veggies to go along with it. After my break I prepare to work another 3-4 hours until it’s time to work out in my home gym. I have a great squat rack with rubber weights and dumbbell accompaniment so I can perform a diverse and challenging workout. My buddy Kyle Armstrong most likely joins me for this workout, because working out with a great friend who pushes you and enjoys the same things you do is more enjoyable than working out alone.

Afterwards, I make a healthy dinner from the farmer’s market. Jon Reyes and John Baguio come over to jam with me on the guitar/piano for an hour while Kyle is beat boxing and flowing, and then we decide to heat up the jacuzzi and invite some girls over. Nothing feels better than hopping into a jacuzzi with hotties then when you’re jacked and feeling great.

Once everybody has left and helped me clean up the booze and mess, a girl or two stays behind to accompany me on a near midnight venture to find our better halves (or thirds). Thankfully both of them leave right before 11 PM in which I instantly fall asleep

Get off.

Don’t let the scale make or break your day

It’s pretty close to impossible to gain or lose a considerable amount of weight in a matter of a day or two, even if you are water fasting or gorging yourself with food. And most of us aren’t doing that on a day to day basis. So if you’re on a diet to lose fat or even to gain muscle, don’t let the scale make or break your mood.

Stand on solid ground

Although I mean this figuratively, you could also take it literally. Get off the scale and stand somewhere else. If you build your home on sand, don’t expect to have a roof over your head for long. Build your home on solid ground, stone, and rock. What I mean is don’t gauge your progress by a number on the scale, but rather by the numbers in the gym. If you’re getting stronger, faster, and leaner, then who cares what the scale says.

Build your body on a solid ground foundation and look great Nekkid friends.

If you find yourself cheating on your diet it’s never too late to stop. The only thing worse than two Twinkies is three. What it really comes down to is how bad do you want it? Not the Twinkie dumbass. I know you want that. I’m talking about that 6 pack of abs you’ve been drooling over for months. It’s never too late to put the fork down.

Put it down son.

…Have a good workout

No matter how shitty of a workout you’ve had, all it takes is one head-turning set to validate you walking through the gym doors that day. For example, today I had a shitty workout. I went in there with a plan, but wasn’t too motivated because I had an exausting day. Between girl problems, somebody hitting my parked car and running, and a few midterms to worry about before graduating in 6 weeks, I wasn’t in the exact mood for a vein-bustin’ workout. However, I ended the workout with a 325 lb. deadlift for 14 reps, which is a big PR for me. Even though I entered the gym with a bad attitude, I decided to man up and leave it with a fat smile on my face. It’s never too late to have a good workout. Even if it’s the last set.

Do the right thing and look and feel great Nekkid friends.