Archive for August, 2009

Spicy Tuna Cottage Cheese

Thursday, August 27th, 2009

I was reading some food blogs today and I was reminded of a meal I used to eat all the time in my early 20s. I call it Spicy Tuna Cottage Cheese and it can be eaten plain, on whole wheat crackers, on avocado slices, on tomato slices, or on whole grain sandwich thins.

This is a high protein snack that offers quickly digesting protein in the form of tuna, and slowly digesting protein in the form of cottage cheese. The salsa offers us some additional flavor and all of the great benefits of tomatoes.

Spicy Tuna Cottage Cheese
Spicy Tuna Cottage Cheese

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Who Can Do One Arm Handstand Push Ups?

Monday, August 24th, 2009

Yury Tikhonovich, a circus performer can. This is an example of the sweet stunts you can pull off with a background in gymnastics. Man oh man, do I wish my parents got me into gymnastics when I was but a kid.

Heck, I just wish I could do a backflip. I suppose it is possible for a 31 year old man to learn how to do a backflip… isn’t it?

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Healthy Popcorn and Swine Flu Revenge

Wednesday, August 19th, 2009

I don’t have much time to post today, but I wanted to direct you to two news articles I found while browsing at lunch, which by the way consisted of tuna, Sun Chips, and diet Nestea. Good times.

There are just a couple quick news pieces about the wonders of popcorn and the increasing danger of swine flu.

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How to Turn Your Teenage Athlete Into a Sports Legend

Tuesday, August 18th, 2009
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Jim wrote:

“I wanted to know about how much protein my 14 year old should be having.

He is playing football and weightlifting at school. (Freshman). He is 5’8 and 112 lbs.

He wants to add some weight and muscle but we heard that you should not give your teen protein because they will start to grow outward instead of height-wise.

What do you recommend?”

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How to Fix Your Posture: Shoulders Rounded Forward

Monday, August 17th, 2009
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Dick wrote:

“I need to concentrate on the rear head of my shoulder.

I think I have overtrained the front head with all the benching and what not.

Someone told me my shoulders stick out of the front which wouldn’t be a problem if they stuck out of the back too.

What work out should I use to build them up?”

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MMA Backyard Conditioning Workouts

Thursday, August 13th, 2009

Odd object lifting is great!

Here are some great ideas for putting together some serious conditioning workouts in your backyard:

  • Tire / Sled Drags – You can run backward and forwards; you can use your legs, arms, back, or chest to pull.
  • Tire Flips – Use large heavy tires.
  • Tire Throws – Use smaller tires. You can throw the tires forward or toss them over your head like a strongman keg toss.
  • Sledgehammer – Pick a heavy one and hit the tire with it.
  • Tire Jumps – Jump over the tire, jump into the tire, jump through the tire… be creative and just jump.
  • Various Shoulder Exercises – Press and rotate various objects above, behind, and in front of your head.

That is a very limited list of the things you can do in your backyard, but gives you some great ideas to start with. Variations of these ideas can be seen in the two demonstrational videos below.

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MMA Training Ideas

Monday, August 10th, 2009

I came across this video, which depicts the type of training I do in my thai kickboxing class and in the MMA class held right after my class. You can use these ideas to create your own conditioning program.

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Dan Osman Speed Rock Climbing

Wednesday, August 5th, 2009

Dan Osman scales the side of a mountain in like a minute. This is one most excellent feat of strength and conditioning.

Unfortunately Dan Osman died when he jumped off a cliff and his rope broke, but it would be sweet if he was still alive, still helping to teach us to test our limits. RIP Dan-O.

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Gyroscopic Fitness Machines?

Monday, August 3rd, 2009

I received a press release the other day and wasn’t quite sure what to make of it.

Gyro Core Trainer
Gyroscopic Core Trainer?

A company called DynaFlex International has apparently used gyroscopes to create some grip training devices and now I guess they have a core training device.

After browsing to the company website and reading up on some of their products, I’m still not sure what to make of it. It appears to be a grip trainer of some sort, although now they have a core trainer too. Interesting.

Have any Project Swole readers tried this thing? If so, please leave a comment.

I don’t quite get it. If anyone from DynaFlex is reading this, send me a free sample so I can figure out exactly what the heck you are selling. I will review the product in a separate post if you do.

Anyway, let the press release begin:

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How to Diesel Row

Sunday, August 2nd, 2009

Here is an exercise from the Diesel Crew that you’ve probably never heard of. They call it the Diesel Row. Give it a try.

This movement is a combination of a pull-up and inverted row. The goal is to build strength through a greater ROM of the shoulders thereby increasing their integrity and strength.

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