The Muscle Building,Fat Burning, High Energy, Balanced Diet: Mmm Mmm Good
In my opinion proper nutrition is the most important part of living a healthy lifestyle. Although exercise is important- you cannot outwork a bad diet: CLICK HERE to see a few examples on MensHealth.com. I have so many friends, colleagues, and training partners who put in the hard work at the gym but don’t see the results they want because of their habits in kitchen (or the drive through window in many cases). But trust me, my “inner fat kid” understands…
When I was growing up, good food meant one thing…it was tasty and usually loaded with fat and sugar. But like most people, this “good food” meant so much more to me than taste and feeling full. It was my drug, my escape, and my safety blanket. No matter who picked on me at school, or how bad my report card was- 5 slices of pizza and a sleeve Oreos always delivered. My love for “good food” was emotionally deep seeded.
By the time I was 17, I was 5’8” and I weighed 230 not-so-lean pounds. To make matters worse, I had recently discovered a new companion that gave me the same wonderful escape as food- alcohol. In high school I was the guy who thought it was cool to get completely wasted and act like a fool. Why not? No one could hold me responsible for my actions- I was drunk. In addition to my killer physique- this ridiculous id-driven mentality lead to more embarrassing and destructive behavior than I care to admit.
This lifestyle culminated in my senior year, when I got so drunk before homecoming that I couldn’t even stand. When it was time to leave for the dance, my friends and little brother (a freshman at the time) carried my seemingly lifeless body to my car and left me. Needless to say, my date (a friend who I had a big crush on) was furious. That night I looked at myself in the mirror with disgust for what I had allowed myself to become. At that moment I decided that I was done! I was done hiding behind food and alcohol- pretending it made me happy. I was done setting a bad example- allowing my little brothers to think this was an acceptable and rewarding way to live. Most of all, I was done being lazy- wishing my life were different and doing nothing about it.
Among the many changes I decided to make in my life- I was bound and determined to lose weight and get in shape. I quit drinking entirely and started a low fat high protein diet which had absolutely no regard for taste (or nutrition for that matter). Every day I would eat six hardboiled egg whites, a plain can of tuna, 1-2 protein shakes mixed in water, a ½ cup of plain oatmeal, an apple, and a banana. I ate this way to prove to myself that I was willing to do whatever it took to lose weight- it made me feel powerful. In retrospect, I was also punishing myself. In my mind I had my time to enjoy “good food” and now it was time to eat “healthy food”. I was able to lose 60 lbs in one year. However, this unbalanced diet left me feeling unsatisfied and lead to spouts of binge eating and weight fluctuations.
I ate in this way until a year ago today, when my girlfriend bought me a copy of Laird Hamilton’s book, Force of Nature for Valentine’s Day. Laird completely changed my perspective on eating, training, and living. He showed me what it meant to eat well and introduced me to a simple yet often forgotten concept- balance. Like the journey of the Buddha, I have found that happiness does not lie within the extremes, but in a balanced approach which considers my needs as a whole- both my “inner fat kid” and my “inner athlete”.
Today, my love for food is so much deeper and richer- I truly believe that it is a pillar of the human experience. The food I eat satisfies me in so many ways: It fuels my training, it is a creative outlet & ever-developing skill, it is a way to connect with my friends and family, and it tastes great. This brings me to the first dimension of my diet today…
1. Taste Matters:
Taste is incredibly important- second only to nutrition. However, I have found that one does not need to be sacrificed for the other. The world offers so many delicious and unusual flavors and there are infinite ways to combine and prepare them. Rather than taking the lazy way out (grease, sugar, salt) I challenge you to employ these nutritional principles without sacrificing taste. Take some of your favorite foods and think about how some creative substitutions can give you the best of both worlds.
2. Drink Water, & Then Drink Some More:
The human body is 60-70% water. Water is the essence of life on Earth and staying hydrated is essential to proper nutrition. I recommend drinking a gallon or more of water per day. To make this easier on myself I have a large water bottle (32 oz) & I keep it filled. Every time I get up to go to the bathroom (which will be a lot if you’re drinking this much) I check to see if I need more water. If I’m almost out, then I gulp the rest, take my bottle with me, and fill it back up. Drinking this much water will make you feel more energized throughout the day and during your workouts.
3. Eat Small Meals Every 3-4 Hours:
Eating small meals throughout the day is a cornerstone for developing a fast metabolism and turning your body into a fat burning furnace. Small consistent (within 100-150 calories of each other) meals allow your body to maintain stable blood sugar levels- so you feel great after eating vs. the lethargic malaise following a big meal (think sleepy post meal). The key to success for this rule is planning ahead- because you don’t want to find yourself at the 4 hour mark without a meal. Here are some tips to setting yourself up for success:
-Use the tools of the trade: these include a big lunch box (mine looks like a bowling bag), sandwich baggies, a 32oz water bottle, a protein shaker, & a lot of Tupper wear (different sizes).
-The Market is Your Friend: Go the grocery store once a week & stock you’re your kitchen with the foods listed below.
-Have Go To-Friendly foods: Quick snacks that can be grabbed on the run are great. My kitchen is always filled with almonds, low fat string cheese, fruits, and veggies. So when I need to I can grab a fist full of carrots and a string cheese on my way out the door.
-Cook in Advance: One day a week (For me it’s every Sunday) I make all the necessary preparations with my food so I am geared up for the week. This usually includes grilling chicken & steaks, roasting & sautéing veggies, & mixing salads. Anything that can be done in advance should be. In the mornings all I need to do is throw my fruit & Tupper wear into my lunch box, mix up a breakfast smoothie & I am good to go!
4. Eat Veggies or Low Glycemic-Fruits with Every Meal:
The vast majority of your carbohydrates should come from veggies & lower-glycemic fruits. Every time you eat, you should have 1—2 servings of these low calorie, high fiber, and nutrient rich foods:
-Veggies: Spinach, Brussel Sprouts, Tomatoes, Parsnips, Asparagus, Red Onions, Mushrooms, Peppers, Carrots, Cauliflower, Broccoli, Beats, Radishes, Leeks, Cucumbers
-Low Glycemic Fruits: Oranges, Tangerines, Clementines, Peaches, Apples, Pears, Kiwi, Grapes, Plums, Cherries & Most Berries (Blueberries, Strawberries, Blackberries, etc.)
5. Eat Lean Protein with Every Meal:
Eating high quality protein on a consistent basis is necessary for recovering from workout and building lean muscle. Protein also takes longer to digest, so it keeps you feeling fuller longer.
-Protein: Eggs, Chicken, Fish, Lean Beef, Low fat Dairy (cottage cheese, yogurt, & low fat string cheese), Beans (black beans, chick peas, & kidney beans), Bison, Turkey, and Whey.
6. Eat Essential Fat 2-3 Times per Day:
Eating healthy sources of fat will actually keep your body from storing it. It will also fuel your workouts, keep your joints lubricated, & keep you feeling more satisfied.
-Healthy Fat Sources: Flax Seed Meal, Fish Oil, Almonds, Walnuts, Natural Peanut Butter, Avocado, Hummus (great for dipping raw veggies), Olives, Olive Oil, and even Animal Sources in moderation- such as Lean Beef, Egg Yolks, and Low Fat Dairy.
7. Eat Whole Grains & High Glycemic Carbohydrates with Breakfast & Post Workout:
Consume grains and high glycemic fruit carbohydrates when your body needs them the most - breakfast & post workout. These are the times when your blood sugar is low and elevating it will allow for proper recovery. Otherwise, eating these foods will only cause spikes in your blood sugar- leaving you feeling sluggish and storing fat.
-Grains: Steal cut Oatmeal, 100% Whole Grain Bread, Quinoa, Barley, and Whole Wheat Pasta.
-High Glycemic Carbs: Banana, Mango, Dried Fruit (Raisins, Apricots, Craisins, and Apricots), Sports Drinks (I use G2 Gatorade), 100%Natural Fruit Juices
8. Post Workout:
Immediately after a hard workout, you body needs easily digestible protein and simple sugars. This will replenish your body with needed glycogen & protein so it can recover & build lean muscle. I recommend 1/2 a bottle of G2 Gatorade & a scoop of whey protein.
CLICK HERE for a Great Article on Post Training Recovery from MMATraining.com. These principles apply to all athletes who put their bodies through the rigors of training.
9. Supplements:
At one point humans were able to get everything we needed from natural sources. For the most part, this is no longer the case. That is where supplements come into play. I use the following to supplement my diet. Click on any of them to learn more:
-Nutritional Supplements: Whey Protein, Fish Oil (Brain Food- A major contributor to the evolution of modern humans), Glutamine (Amino Acid most responsible for Muscle Recovery), Creatine Monohydrate (5g a day- equivalent to a steak), 1-A Day Multivitamin, Vitamin D3 (for those long, grey, Cleveland winters), Glucosamine Chondroitin (Joint Supplement), BioGreens (Vegetable Supplement).
10. Listen to Your Body:
Cravings should be listened to. They are your body’s way of telling you need something. If you are having a craving for a burger- then have some steak, some chicken breast, or a turkey burger. If you want sweets- have some fruit. If you are dying for junk food, hold on and stay strong, because cheat day is coming.
11. Cheat Days:
Life happens and we all have our own “inner fat kid” to one degree or another. I will usually pick one day per week when I will go outside of my normal diet and enjoy myself. This is usually a day when there is some sort of event such as an office party, dinner at my parents, or plans with friends. If there isn’t an event, I will usually have one thing that I’ve been craving- pizza, a fast food burger, a pint of Ben & Jerry’s, or dinner out with my girlfriend. As long as you’re strict with your eating and your training- this one cheat a week won’t make a dent in your progress. As time goes on these cheats will be less important and may even disgust you. You’ll be surprised what a Big Mac tastes like once you’re used to eating real food.
So Then, What Do I Eat? Here is my typical training day:
6:00 AM (Post-Conditioning): 1 Scoop Whey Protein with ½ a 12 OZ bottle of G2 Gatorade
7:00 AM Drive into work: My favorite kick-start breakfast…
The Ultimate Smoothie: Delicious, easily digested, nutrient filled, & portable
1c Water, Splash of natural red grape juice, ½ of a Frozen Banana, ½ c frozen strawberries, ¼ c frozen blueberries, 1 tbsp natural peanut butter, 1 scoop vanilla whey protein, 1 scoop Creatine (5g), 3 teaspoons Bio Greens, & 1 tablespoon of ground flax seed meal, and 5g Glutamine
9AM: 3/4c Low Fat Dairy (1% Cottage Cheese or Organic Yogurt) with Almonds & Grapes
12PM: Meat (Chicken Breast or Steak) and Veggies (Spinach, Brussel Sprouts, or a Mixed Greens Salad) and ½ an Avocado
2PM: Hummus with Veggies (Carrots or Peppers) & a Whey Protein Shake with water
4 PM: Fruit (Apple or Orange) & Low Fat String Cheese
7 PM (Pre-Training): Fruit & Natural Peanut Butter or Almonds
9:30 (Post-Training): 1 Scoop Whey Protein with ½ a 12 OZ bottle of G2 Gatorade
I will continue to post recipes and nutritional tips on 9-5Athlete & Twitter. Until next time live well and remember the formula:
HardWork+ProperNutrition+Rest=MuscleGain=HighEnergy=FatLoss
Rite of Passage Workout
I remember the first time I saw the movie 300. It was a great movie with an inspiring story (I still watch this before every fight) and incredible visual effects. But what made 300 so memorable were the actors playing the Spartan warriors. They looked like walking statues of Greek gods. They didn’t have the look of a body builder- but more of a super athlete capable of crushing any physical challenge. As the movie said- they looked like the descendents of Hercules.
After leaving the theater (like 95% of the guys I know) I immediately started my research. I was bound and determined to find out how these actors were able to mold their bodies in this way. I learned that it was far from a single workout that transformed the Spartans. In fact in 4 months of training, very few of their workouts were ever repeated. These guys did Olympic lifts, kettle bell circuits, bodyweight workouts, as well as flipped/jumped/and dragged heavy tires. But of all the workouts they did, one workout was featured more than any.
The Infamous 300 Workout:
25 pull-ups
50 deadlifts with 135 pounds
50 push-ups
50 box jumps with a 24 inch box (I perform 50 high frog jumps)
50 “floor wipers” with 135 lbs
50 Kettlebell “clean and press” at 16KG
25 more pull-ups
This workout was a test designed to measure the fitness level of the actors. The trainers called this the actor’s “Rite of Passage Workout”. There is a great Gym Jones Article about the training and nutritional program used to prepare for the movie.
At this time, I had recently moved on from traditional body building to functional and interval weight training. Needless to say- I was pumped and ready to try this workout. It was absolutely brutal and I didn’t finish a modified version. Since March 2007 I have only done this work out a handful of times- until recently.
As I mentioned in last week’s post- I have developed long and short term goals for myself in each one of my areas of interest. And as I will touch on in future posts- I feel that creating clearly defined ways to measure success for your goals is critical to reaching them. So, I asked myself, “How will I know if I have a high level of fitness?” The answer, a fitness test: The Rite of Passage Workout. Once a month (and only once a month) I will test my progress by performing this workout for time. Just as measuring the effectiveness of your running routing by checking your 5K time- the rite of passage workout will measure my strength and conditioning program. The difference is that this workout measures your cardio as well as your strength, power, and muscular endurance in a highly functional way.
My goal is to finish this workout in less than 15 minutes before the end of the year. Here is a snapshot of the log I am keeping.
Decemer 3rd 2009: 20 min, 50 sec. 5 min
Benchmark time. , 51 sec until 14:59. Brutal
January 10th 2010: 18 min, 57 sec
1 min, 53 sec improvement. 3 min, 58 sec until 14:59. Watching stopwatch helped to pace properly
Try This Alternative Challenge: The 1K Workout
10 pull-ups
20 pushups
30 Mason Twists
40 Bodyweight Squats
- For a total of 100 reps per set
- Repeat for 10 full sets- 1,000 total reps
This is another workout challenge using just your bodyweight. Just like the rite of passage workout- it can be done for time to test your overall fitness level. Another great thing about bodyweight challenges is that they test your strength and conditioning relative to your bodyweight- which is a great way to measure differences in your body composition over time. I did this workout last night (Jan 15) and it took me 23 min, 1 sec and it completely kicked my ass.
No matter how you decide to do it- I challenge you to really test yourself this year. Rather than just having weight loss goals or a target max bench press- make your fitness goals more reflective of your overall fitness level. Really push it!
E-Resource Recommendation: www.CrossFit.com
The 300 workout introduced me to CrossFit. CrossFit is a functional training philosophy which replicates the broad array of physical demands faced by early man. Check out www.CrossFit.com for daily workouts posted designed to shock your body and an extensive video-workout archive filled with 300-Esq workouts.
Fitness in 100 words by Greg Glassman, CrossFit Founder: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports”.
Allow myself to introduce…myself
When I was 12 years old my idol was Leonardo DaVinci. In his life Leonardo was able to achieve greatness as a scientist, mathematician, engineer, inventor, anatomist, painter, sculptor, architect, botanist, musician, and writer. He was the epitome of a Renaissance man- someone who made the most of his time on earth and the resources at his disposal. One can only imagine the thrill of living such a rich and accomplished life.
My name is Sean-Paul. I like to think that like DaVinci my interests are both diverse and cohesive. Each of them shares elements which make them both enjoyable and complementary. But above all, each of these pursuits requires a lifetime to achieve mastery.
Personally- the rush that comes after achieving a goal is my drug of choice. Whether it’s finally beating that f’ing song in Guitar Hero (this pic makes me laugh every time) or having your hand raised at the end of a 3 round war in the cage- there is nothing quite like the oh-so sweet taste of victory.
When you really challenge yourself it’s not just about the end result- it’s the journey that makes the test-of-self worth taking. It’s about enjoying the small wins. It’s about tapping into your creativity. It’s about learning what you’re capable of. A real challenge causes you to come out the other side of the journey as a different person with a new perspective. A challenge worth taking forces you to evolve.
Ultimately, my lifelong goals are to love deeply, be loved deeply, never stop learning, be the best that I can be, help others achieve their potential, and enjoy the ride. Beyond that, I have very specific short term and long term goals in the following areas.
Strength, Conditioning, and Wellness
My passion for fitness and wellness came when I was a senior in high school. I was always a chubby kid (to put it nicely). But the empowerment and rush I felt from feeling myself getting physically and mentally stronger was like nothing I had ever felt before. In my heart I am really a “meat head”. I love learning, discussing, and experimenting with new workouts and training methods and I could spend all day doing so. I hope to help others (from chubby kids to competitive athletes) achieve their health and fitness goals. My philosophy on strength and conditioning is using high-intensity functional interval training to get the best possible results in the least amount of time… in other words get in there, take care of business, and enjoy the rest of your day. However, wellness is not just about lifting weights- but it’s about being mentally, physically, and spiritually centered. So in this blog I will also touch on how I use Yoga, mobility training, meditation, and recovery techniques to achieve the highest level of wellness and athleticism that I am able to. My goal is to move into the health and wellness industry as well as get my personal training certification in 2010.
Brazilian Jiu Jitsu
I am currently a Blue Belt in Brazilian Jiu Jitsu. I started BJJ in 2005. I have been relatively successful competing at the regional level, but I hope to one day compete at an international level in BJJ. This year I will be attending the BJJ PanAms for the first time. One day I plan to open my own school and train others in BJJ. I love No Gi and MMA but- as my coach Chris Chard put it- “The Gi is life.” Not to mention- you can only endure punches to the face and leg kicks for so long. My goal is to achieve my Purple Belt in 2010.
Kickboxing
I started kickboxing in 2003, during my freshman year in college. I didn’t love it at first. It was difficult for me to suck at something so badly and really earn my stripes. The early days of my training literally brought me to tears several times- but I refused to quit. At that time of my life I had resolved to turn a new leaf and put in the work for something greater. After all- eating right and working out lead to losing weight. So I trusted that if I trained long enough and hard enough I would eventually get good- at 18 years old being a destructive kick boxer was the coolest thing that I could possibly do. I had my first fight 6 months after I started training and won. From there I lost my next 3 fights. The last of these losses was a devastating KO (I have never since or again been hit so hard in my life). Again, this was a difficult but important period in my life. After that loss I decided to dedicate every ounce of my free time to training (sometimes 6 hours a day). I went on to fight 6 more times over the next year and a half. I currently have a 6-4 kickboxing record and have not competed in it since 2005- I plan to return to the ring before turning professional in MMA. My goal this year is to develop my use of angles and counter-combos.
Mixed Martial Arts
I made my MMA debut (YouTube) on January 19, 2008. I fought 3 more times in 2008, ending the year with a 2-2 record after my first title fight. In 2009 I fought twice more- headlining my first show in July. I am currently 4-2 (1 submission and 2 TKOs). I plan to return to the cage in February or March of 2010. A dream of mine is to one day fight in the UFC. I love MMA- it is the most evolved form of martial arts, where theory is completely eliminated. I would also argue that it is the highest form of athletics- sports such as football, basketball, baseball, and hockey were created in an attempt to replicate (and even suppress) what MMA is. My goal this year is to bring my record to 6-2 (2-0 for the year).
Food
Food is a cornerstone of the human experience. But people tend to only look at it from 1 or 2 dimensions- mostly taste. But food is so much more than that. Food is one my favorite artistic mediums, and the more complexity (taste, nutrition, the joy of cooking, the conversation, and the feeling you have after the meal) that you introduce to it, the better the entire experience becomes. With that being said- I definitely have my challenges with food. What I call my “inner fat kid” screams in my ear on a regular basis. Today my biggest inspirations for proper nutrition and cooking come from The Grappler’s Guide to Sports Nutrition and Force of Nature. My goal is to become a highly skilled cook with the ability to create meals that will satisfy my every craving- from my taste buds to fueling my training to keeping me lean and strong.
World Travel
There is nothing quite like travelling. It’s so exhilarating to be in another country (or even across the US) and see how different things are all over this world- it can make you see things from a totally different perspective. Depending on where you travel; it can make you truly appreciate what you have- it’s hard to complain about your boss riding you after seeing a 6 year old starving child beg for food. Travelling can also be a very humbling experience- it makes you realize how big this world is and how small we really are. More than anything I love the adventure of being lost in a big city, eating a great meal at a hole in the wall, in a tucked away neighborhood, and meeting new people who speak other languages and who have seen the world from a perspective so different from mine. My goal is to visit every continent and live in another country at some point in my life.
Business 2.0
In 2007 I graduated from Cleveland State University with a BBA in HR Management. Today I am a Talent Sourcing Lead for a Fortune 200 company, where I manage a team of Sourcers in Pune, India. I have a great job with a cool boss (who also comes to most of my fights) and I like what I do- but I don’t love it and I have never really taken to authority. When I was in the 3rd grade my teacher told my mother, “Some kids march to the beat of their own drummer, but Sean-Paul has his own band.” I guess I’ve always been that way. It’s probably a big reason why I love to fight vs. playing other sports- it’s all on me, for better or for worse, I am in control of my destiny. My ultimate career goal is to work for myself- doing something that I am passionate about and helping other people. So since I can’t up and quit my job today (my gym membership doesn’t pay for itself) I am going to explore entrepreneurial opportunities in the information age- learning what I can from experts like Timothy Ferris and Gary Vaynerchuck as well as countless others who have taken the leap and made it in true 21st century style. My goal this year is to start a graduate program (Most likely an MBA).
Guitar
My newest obsession is learning to play the acoustic guitar. I have been taking lessons for about a month now and I have loved every minute of it. Although I enjoy all genres of music, I have always loved singer-songwriter artists such as Jack Johnson, Ray Lamontagne, and Obadiah Parker. I just love where that kind of music takes me. My goal is to write and play my own music.
Art
The reason that I was initially interested in Leonardo DaVinci is because of my first passion-art. From the time I was 10 years old there was never a question in my mind that I would be a career artist…that dream came crashing down after 6 days of a graphics design class in my freshman year of college. Realizing that I didn’t have what it takes was very hard for me. Since then I draw occasionally as a creative and relaxing outlet. My goal is to improve and expand upon my artistic abilities.
Surfing
I have never surfed in my life. But for some reason I feel a connection to it- the balance, the athleticism, and the connection to the ocean. Like I was meant to do it but was born in the wrong place. One of my heroes whom I base my life philosophy on is Laird Hamilton. His book Force of Nature completely changed my perspective on nutrition, training, wellness, and forging your own path. Laird’s book reminded me that life is for living. This winter my goal is to snowboard and I ultimately plan to live in a place where I can surf regularly.
Writing/Journaling
I enjoy writing for a lot of reasons. Just like math- getting things down on paper is a very useful practice. I currently keep a journal for each martial art, for strength and conditioning, for cooking, and for guitar. This practice can be time consuming and requires discipline (trust me, I am not always on top of it) - but I promise you that it pays dividends. That is one reason why I have started this blog- to force myself to get it all down on paper. My goal is to write a blog that is both interesting and beneficial (feedback is always appreciated). I also plan to write at least one book in my life.
Helping People
I love helping other people reach their potential and accomplish their goals. It is always a rush to see my friend and training partner, Nick “The Savage” Duell, victorious after helping him to prepare for a fight. Seeing my 15 year old brother, Alex (now 17), lose 80 Lbs after following my nutrition and training program was an indescribable feeling- I am so proud of him. Above all, it’s about having good Karma and doing what you can to make people’s lives better because of some part you had to play- no matter how big or small. My goal is help others through sharing my experiences.
Enjoying The Ride
The point isn’t where we end up (I think we all know where that is) but enjoying the road that takes us there. Even though I sometimes forget- I will continue to remind myself to stop and smell the roses, appreciate what I have, and think about how lucky I am to even be a small part of this whole thing. Because a cup of tea can be better than the finest wine if you take the time to consciously appreciate and savor the taste and feeling from sipping it. My goal is to appreciate the little things and enjoy the ride. My best friend and girlfriend of 5 years, Katie, taught me this.
While I am not yet an expert in any of these areas, I will use this blog to chronicle my journey as I attempt to become one. I will share whatever I learn through research and experiences- with the hopes to help others to achieve their goals. I am very excited about this small first step.
E-Resource Reccomendation:
Ryan Miller’s blog www.TrainLikeanAthlete.com (@rymiller) is filled with great information. His philosophies on training and nutrition are functional, practical, and effective. This is an especially great resource for people with difficult time constraints. I have finished one of his Kettle Bell workouts in less than 10 minutes (be prepared to bring it) and trust me- these workouts will get you far better results than 45 minutes on an elliptical. Ryan provides his subscribers with nutritional tips, recipes, video workouts, and explanations on why training like an athlete is the best approach to fitness. Follow him on Twitter, Become a Fan on FaceBook, read his blog, and add yourself to his distribution list…www.TrainLikeanAthlete.com is a great resource.
