Tuesday, February 22, 2011


Here is an article I wrote on the benefits of Whole Eggs

Check it out Here:
How to get yolked one whole egg at a time

Thursday, February 17, 2011

Blast from the Past

Real World, Really Jacked

Back to Reality interview with fantasy football expert, lawyer, and aspiring novelist, Dov Mochari

Dov is a man who is known to be hill sprinting at midnight because he couldn't do the session during the day.  He can workout in horrible conditions (no sleep, no water, little food) and still give it 100%.  We can all learn something from Dov.  Nutrition and exercise are about consistency, discipline, and most of all, hard work.  Dov accomplishes all three with success.  Without further ado, here is an interview with the mastermind himself.

1.  You say this quote a lot, "You have to know Socrates before nutrition."  What do you mean by this?  

Socrates is famous for saying, “Everything in moderation. Nothing in excess.”  It is merely this basic concept of Socratic moderation that I am throwing out there to any who will listen.  The bottom line is that a person may not know a calorie from a carbohydrate, or fiber from fat, but they will know that 20 cookies or 8 slices of pizza is not a moderate amount of that food for a dessert or a meal… 

 2.  In an ideal situation, what would you eat in the meal before you workout?

In an ideal situation, about 90-120 minutes before the workout, I would have a six egg omellete with spinach, skim mozzarella cheese, and red pepper, two cups of plain oatmeal made with skim milk and a tablespoon of all natural creamy peanut butter mixed in, an apple, and about a liter of water.

3.  What do you think of this statement about the thoughts of an overweight person:  "I'm going to run three days a week for 30 minutes and once I lose the fat, I will start weight training."

I am immediately frustrated by the overweight person who is convinced that a three day a week, 30 minute jog will be a more effective method of fat loss than weight training.  Weight training is a far superior way of generating fat loss than the 30 minute jog because of the resulting increase in the body’s level of lean muscle mass; in the long term this increase elevates the metabolism and provides for a far faster and more permanent fat loss.  If you don’t want to train with weights, sprint work and bodyweight work (push-ups, pull-ups, dips, lunges, squats etc.) are still superior methods of strength building, conditioning, and fat loss than a 30 minute jog (for similar reasons as weight training). This is not a knock on the 30 minute jog’s overall health benefits, but merely pointing out that if fat loss is one’s`goal, the jog is nowhere near the optimal method. (If you are looking for a customized exercise program to get you in great shape, with or without weights, email Seth sethbronheim@gmail.com).

4.  How do you exercise at the end of a day when you are not at your best and just want to lie on a couch and watch television?

I could sit here and tell you that I am always fired up for every training session…and that even on the days that I haven’t slept, haven’t eaten enough, and worked late, I am ready to be explosive…but that would be bullshit…The truth is that sometimes you just have to seriously consider why you are training, and what ignited your passion in the first place.  And then dig really deep, and push through the lethargy.   

5.  If someone is lacking discipline and consistency with their exercise and nutrition habits, what is some practical advice for them?

A good friend of mine once told me that when he was in college, he had gotten so disgusted with his overall lack of exercise and nutritional discipline, that he taped a huge sign on his bedroom ceiling right above his bed that said “AVERAGE”, so every morning when he got up it was the first thing he saw.  Now just to be clear, I am not advocating this method, but I am using my friend’s example to illustrate the fact that everyone is different.  Some people need to change routines, some need to take a total break, some need to change environment, some need to kick themselves in the ass, and some need someone else to get them to toe the line.  What works for me when I feel like my fire is running low, is incorporating things I love into training.  One example is making a sprint workout out of running football plays or doing football drills. And another example is combining a bunch of movements and exercises into a timed obstacle course.  Every person needs to figure out what makes them tick…different strokes, for different folks…  

Sunday, February 13, 2011

Build Cartoonish Strength

As strength Coach, CJ Murphy said in an interview with Elite Fitness Systems, the farmer's walk builds "cartoonish strength"

The farmer's walk is an exercise that is easy to learn, and gets you strong fast.  It works the grip, forearms, traps, shoulders, and the entire upper back.  Not to mention, it works on ankle and hip mobility.  But, you have to work hard and be extremely focused the entire time.  The second you lose focus and your grip slips, the exercise is over.  The carryover from the farmer's walk to sports is tremendous.

Thursday, February 10, 2011

Strength Coaches Practice What They Preach


 After coaching a group training session, Jamil and I maxed out on chin-ups.  We tied at 18-each.  20 chin-ups here we come. 

 If you want an exercise that is incredible for shoulder flexibility and range of motion, strengthening the arms, core, and back muscles, as well as a true test of relative body strength, the chin up is your answer.  Just make sure you extend all the way down and pull yourself all the way up.

Wednesday, February 9, 2011

Rotational Power for Sports

The core, midsection, torso (whatever you want to call it) has a front, a back, and 2-sides.  Most people usually just train the front with sit-ups and crunches.  That is ordinary training which will give you ordinary results.

For those who want true rotational power, (like when you hit forehands and backhands) you need to train the core in all directions. 

This exercise, known as barbell russian twists or barbell rotations, trains your side muscles (like the obliques) in a similar movement pattern as when you hit forehands and backhands.

This exercise is #1 on my list for developing rotational power

Monday, February 7, 2011

Pack on some muscle and you will improve

In the article, “Add Muscle to Your Game ... and Your Life” by Ellington Darden, Ph.D., Darden says, “Andre Agassi's rise to the upper echelon of professional tennis, TV commentators contend, is due in part to a strengthening program that packed 15 pounds of muscle on his physique. In the days of Rosewall, Laver, and Ashe - not that long ago - a tennis player would just as likely play without strings in his racquet as he would build muscle mass. They mistakenly equated muscle up with slow down.”

Tennis players, especially those strength training at Centercourt Athletic Club, are quickly realizing that if they have the same skill level as their opponents, better muscular strength and endurance is what will give them their edge.

Darden continues by stating, “Muscles get Andre Agassi from baseline to the net, and they either pack more power into his strokes or provide a greater number of powerful strokes before tiring.”

“Muscles are where energy is released, power is produced, and where movement originates. Because the condition of our engine has a lot to do with the way we look, feel, and function, strong muscles are very advantageous.”

Start training and watch your game and even your life improve. 

Weighted Chin-ups for stronger muscles

Source: http://www.spineuniverse.com/wellness/exercise/add-muscle-your-game-your-life

Sunday, February 6, 2011

Shane Speaks about his Experience

"To be honest, it's one of the best things I've ever done"

"I'm really enjoying the results"

                                                                             Shane Berger, New Jersey