Monday, January 31, 2011

Resolution status?

The gym is not as busy anymore, which leads me to believe that everyone has accomplished their resolutions and is now off tanning their hot bodies.. Thank you, shakeweight. I love that commercial..

Here's a few less gimmicky workouts for this week:

With a continuously running clock, spend 5-10 minutes in the bottom of an ASS-TO-ANKLE squat. You may hold something for support (lightly) and you may prop your heels up to aide in depth. Stop the clock if you need to get out of the position. Resume once back in it..

Then, once done with the squat-sitting, shake your legs out and perform 100 squats for time.


For time;
Sprint 200m (scale and modify accordingly to sustain intensity.. stairs are ok)

- Lunge-walk 200m
- 5 pushups every 5 steps

Sprint 200m (same scaling)



Close Look at Orthotics Raises a Welter of Doubts

Scientists Find Protein That May Boost Memory

Protein linked to aging may boost memory and learning ability

Note: IGF (insulin-like growth factor) works really well in a body that is insulin sensitive rather than resistant. So keep the glucose low..

Monday, January 24, 2011

It's Dangerous too!

What we're reiterating is that it's dangerous to show up late and to work out inconsistently. Most injuries happen because of improper warm up and training. Showing up late pretty much ensures an improper warm up. Working out inconsistently is a huge training error.

We both really hope to see you at every class---right at the start of class.

you get what you pay for

by pay I mean "work".. and by "work" I mean attitude. Some people just don't give a shit. It's pretty transparent too. Others are giving the workouts their all and are really getting a lot out of it. I know I've said this before, but it seems like we all need reminders some times. Some people have been coming regularly, or mostly regularly and on time. Others show up when it's convenient for them and they have nothing better to do, in like 4 week intervals. They'll come strolling in late and think nothing of it. That makes me feel like I failed. This program was designed to facilitate lifestyle-change, not just a good sweat. That's why we have these resources for you all. If you can't commit to a simple hour a day by consistently showing up on time and ready to TRAIN then there's really not much I can do for you. In fact, it's only taking away from people who HAVE been consistently coming. It sucks when we have to have people warming up at different intervals and then having to reteach things to people who have been missing for weeks and can't remember even the simple things, let alone the heavy-lifting stuff. So for those of you that have dedicated yourselves to getting better though training, THANK YOU!! You guys are leaders. To the rest, I apologize. Not much more to it than that.

I read a good piece of advice a long time ago: When life blows past you, YOU have to catch up. Seems pretty obvious but we all forget that sometimes.

Here's some workouts for those of you who like to breathe fire:

2 x 12 minutes of running/swim/row/bike..
2 min rest between efforts
Record distances.

** No treadmill

20 minute AMRAP:

5 pushups
10 situps
15 squat


5 pullups
10 pushups
15 squats

Record option and total rounds.



BRAINS IS BRAWN, while jogging is still mindless

Tuesday, January 18, 2011

Urge the fight.

Get competitive with everything you do. Play to win. Become better at anything you want; regardless of how silly it may seem to others. That's the human spirit coming out. We are competitive by nature but modern civilization has tried to quell those urges. Parents have demonized playful and friendly competition because some sappy little kid's feelings and "self-esteem" are going to take a hit.

The truth of the matter is that it's these same sappy kids that need to start getting competitive. I happen to be an expert at this as I was once a kid not long ago and I work with many of them. When I was a kid, EVERYTHING was a competition between us. Who could drink their milk the fastest. Who could throw a rock the farthest. Who could hold their breath longest. Etc.. And guess what, we had like one "chubby" kid in the entire school. Now, I drive by many elementary schools, many of which no longer have P.E. and I struggle to spot the skinny kids. It's a harsh reality and we need to stop sugar-coating it. If they don't already have diabetes and other issues, these kids are going to get them earlier than any other generation and will cost us ALL a lot of money in health care. Basically, these kids are going to grow up to be useless invalids rather than contributing members of society. That makes me mad, not at them, but at the world that has spawned them.

With their "self-esteem" (whatever that is) already in the gutter, now they grow up to believe that they shouldn't even try to compete since they probably won't win anyway and will only feel worse. That's bullshit. That idea goes against everything that makes us human. 40,000 years ago, those kids would have been eaten by ants as they wouldn't have been able to outrun them. That's why I scoff when I hear about "bad genetics".. there's no such thing. It's nonsense. It's something doctors tell you to sell you medicine. It makes you out to be a victim of something you couldn't control. In fact, those "poor genetics" would have been selected-AGAINST long ago and weeded out. Simple life-science bio there. So assuming that it's really not a matter of genetics, we are then able to take responsibility for ourselves and TAKE ACTION. You have brought yourself to the place you are in in life.

I highly suggest reading the book: DEEP SURVIVAL by Laurence Gonzales

So I urge you all. Just as you have done, make somebody else take responsibility for the state that they're in. Encourage them to take action. And please, for the love of anything holy, PLEASE go encourage kids to be competitive and to strive to improve rather than being complacent. Encourage them to strive to win. To work hard to become better competitors.

Work Hard; Suck Less

Here's a couple Workouts for this week:

3 x 800m Run
Rest time it takes to complete 800m.

If 800m is greater than 5 min
- Then 3x 5min run


- Row: 3 x 1000m
- Bike: 3 x 2000m
also rest 1:1

20 jumping squats
30 squats
40 alternating lunges


Resistance Training Benefits Cardiovascular Health

Gluten and Schizophrenia scroll down for more links on this one

Monday, January 10, 2011

We miss you veteran Bhipsters! Keep kicking butt! We'll see you on Wednesdays. FYI: your reputation precedes you. The new Bhipsters did pretty darn good today. I think we've got a thing going on here!

Sunday, January 9, 2011

Too strong?

Has anyone ever been deemed "too strong"? Didn't think so.. So lets keep at it then..

I noticed a bump in followers this past week, which leads me to believe that there are some new bhipers following this blog. If you are a new bhiper, then please disregard these posts and do not think about doing your own supplementary workouts without consulting us first. If you are a veteran bhiper, then please leave the coaching to us. Let the new crew have the same experience you did.

Here's some more workouts for you all:

4 rounds for time:
- 50 squats
- 400-Meters Sprint (substitute and scale accordingly. 1 mile on a bike, 500 row, etc.)

50-40-30-20-10 For time
- Double-unders/jumping jacks
- Sit-ups

post times in comments


A reversal on carbs

Wednesday, January 5, 2011


Ok, so not sure if this is just a preworkout ritual some people have, but we need to stop asking where the workouts will be held, daily. We have new staff all over the building that may not be versed on things yet and it will add to the already mounting confusion between all the BHIP stuff happening. Elisa and I are coordinating things and even our circuits are getting scrambled.

So, one last time:

The BHIP MAINTENANCE (you guys) will be held on Mondays and Wednesdays at the TRACK at the same times as before, UNLESS OTHERWISE POSTED.

So please DO NOT ask the Fitwell desk anymore as they will probably look at you funny and bite you in addition to misdirecting you (as instructed by me).


Read these articles:

Better Blood Glucose with Lower Meal Frequency

and my favorite:

The truth about alcohol, fat loss and muscle growth


Tuesday, January 4, 2011

Resolutions are for quitters

Seriously, has anyone every stuck to a resolution? I've never heard of such a thing. It's a nice idea, but psychologically, it's destined failure. We don't need resolutions or tv commercials to acheive anything. We just need a desire to be better.. A hunger to acheive. So feed that hunger by acheiving things regardless of it being a new year. If it wasn't January, would that make you exempt from being the best you can be?? NO! Be your best NOW, and save the resolutions for those sob-stories on day-time TV. Take it with a grain of salt and make a ridiculous resolution. My resolution was to figure out a way to cram more meat into my stomach and to figure out a way to sustain a constant supply of braised baby-back ribs.. Just Saying..

Here's a couple workouts to keep you all occupied since I know everyone is itching, ;)


3 x max pushups (NO KNEES!!)

100 squats

30 Hollow Rocks
30 supermans

100 Squats

extra: Saw the morning crew whoopin' out a dashing Death By 10M. Great to see! Good job! We'll make that an option for this week too.

Also, please be patient with things as we transition to the next BHIP on-ramp push. It's hectic but it's fun and it's how the program is going to grow and get better.

I cannot emphasize this enough, but, the program will continue IF THERE IS DEMAND for it. So please keep coming and make your presense known.

Thank you all for coming and have a great week!

Monday, January 3, 2011

We're on, kids! On the track. See you there!
Happy New Year, BHIPsters! BHIP is so FLY in XI!
Noon class will meet in Pardee Gym.
5:30pm class will meet on the track if weather permits. Will post again after 3:30pm to make final decision.