Fargot Password? / Help

Archive for April 2012

QnA - Workout at Home with this One Piece of Equipment

Friday QnA with Strength Coach Drew Jamieson

Question: I’m having a hard time getting to the gym these days, if I had to invest in one piece of equipment to workout with at home what would you recommend?

Dale Howes, Maryland

Answer: Believe it or not even without equipment you can get in an amazing full body workout. However by adding a pull-up bar there’s no part of your body you can’t hit.

That would be my “bootstrap budget” suggestion if you’re looking for an easy way to stay fit and lean in the comfort of your own home.

On the other hand, if you’re looking to build some muscle you are going to need something a little heavier than your own body. For this I’ll digress to Tim Ferriss and his experiments in his book the 4-hour body.

He found the one and only piece of equipment he needed was a kettlebell of around 40-50 pounds. By working out 3 times per week for 20-25 minutes performing the kettlebell swing for 75-150 reps total (he worked up over several weeks), he was able to get ripped and pack on muscle. It should also be noted that beside the kettlebell swing he did body weight push ups, pull ups and abdominal work.

If I was strapped for cash (which I am, being a student) and wanted a makeshift gym for my house I’d invest in 2 things: a kettlebell and pull up bar. With those 2 pieces of equipment you can train for virtually anything.

Not sold on kettlebells and pullup bars… try this body-weight program designed by my good buddies Adam Steer and Ryan Murdock.

Question: My girlfriend really wants me to do this 10 day cleanse with her. I read that Sean did one a few weeks back… Will I lose muscle during the process? Is there an easy cleanse or detox for beginners?

Mich Salesbury, Andover, MA

kettlebell home workoutAnswer: With so many detox options out there these days i feel your pain when trying to decide which one will serve you best.

10 days seems to be a common factor among detoxes and they can often be quite costly. It will be a strong test of willpower, as not eating for that length of time is a challenge mentally and physically.

My suggestion would be start with a 2-3 day master cleanse detox or a 2-3 day juice fast. The reason is this- I would prefer to start with an achievable goal (2-3 days) before setting the bar high at 10 days, especially if you are a beginner and have not had any experience with detoxing in the past.

Once you know what it is like to go without food for a couple of days you will have a better understanding when you shoot for the full 10.

The master cleanse is very popular in the detox world and involves 8-12 (8 ounce glasses of water) with each glass containing 2 tbsp of lemon juice, 2 tbsp of pure maple syrup and a pinch of cayenne pepper. It’s also suggested that you take a herbal laxative tea before bedtime and first thing in the morning to keep things moving with the lack of food you will be consuming.

The juice fast option is the one I prefer, ensures you still give the body a break but also provides all the essential vitamins and minerals your body needs. This protocol comes from one of my favorite strength coaches- Chad Waterbury where he says to drink the following concoction 3-4 times per day: 2 carrots, 1-2 celery stalks, 1-2 beets, 1 large cucumber. Juice those all together and throw in a pinch of salt.

Back to your original question on losing muscle over the course of 10 days…

It’s hard for me to flat out say no. The weight you lose during 10 days without eating will contain some muscle, as protein is essential and will be needed by your body at some point. However if you don’t make a habit out of detoxing all the time and continue to train with weights the effect will be negligible and your body will thank you.

Great questions, keep them coming.

Stay Strong,


Click Here and Start Earning Your Beer

Citrus Beer Marinade

Citrus Beer MarinadeThis week on Cooking with Beer I was in the mood for something light and grabbed a few Sole fillets from the freezer. I find white fish a little bland… which is great for someone trying seafood for the first time but I wanted a dish that didn’t lack flavor.

Digging through old cookbooks laying around the house, I came up with a beauty Citrus IPA Beer Marinade to marinate my sole before cooking (sounds deep).

Marinating with Beer has most likely been around since the first batch of the golden drink was concocted. The alcohol in beer helps to tenderize meat by breaking down its proteins. The longer you leave the meat in the marinade the more tender it becomes.

For a light marinade stick to lighter beers such as IPAs or hefeweizens. They do not overpower the meat and work well in combination with citrus flavors. If you are looking for that hoppy, grainy, burnt wheat and oat flavor use darker beers in your marinade like Stouts, Ambers or Nut Ales.

I’m cooking fish and decided to keep it light. Let’s get started.

Citrus Beer Marinade



IPA Citrus Marinade

Here’s what you need:

  • 1 bottle of IPA (I’m using Alexander Keith’s India Pale Ale)
  • 1/4 cup of butter (fish loves butter)
  • 3 Cloves of Garlic (Chopped or Minced)
  • Small bunch of Green Onions (Chopped)
  • 1 Orange, 1 Lime, 1 Lemon
  • 2 tablespoons of Maple Syrup
  • 1/4 cup of Teriyaki Sauce
  • Pinch of sea salt and pepper

What to do:

Turn a large frying or saucepan to medium-high heat, add the butter, garlic and chopped onion and cook until translucent. Then add the bottle of beer, maple syrup, teriyaki sauce, and citrus juices to the pan. Season with a little sea salt and pepper and simmer for 2-3 minutes. Remove from heat, let cool and save until ready to marinate.

I’m using Sole fillets (a very light white fish) and will marinate for approximately 20 minutes. If you plan on using the IPA Citrus Marinade with beef, let marinate for approximately 90 minutes. If you are eating pork or chicken, let marinate for 45-60 minutes.

To cook the fish:

Heat a griddle or frying pan to medium-high and add a dab of butter to the surface. Depending on the thickness of the fillets cook each side for approximately 1.5 – 2 minutes or until done.

Serve with a side salad and some steamed vegetables.

Yours in health,


PS. Follow the link for more Cooking With Beer Recipes.

Click Here and Start Earning Your Beer

Beer Pancakes

Beer PancakesGrowing up I loved having my buddies sleep over on weekends because it meant waking up to mom’s fresh buttermilk pancakes with maple syrup. It would seem my pancake days are long behind me but I do enjoy them from time to time.

The trouble with pancakes is they are typically loaded with extremely non-nutritious white refined flour and then we go and top them off with sugar laden maple syrup.

As a kid they represent a delicious treat but to most adults they’re the equivalent of serving up diabetes on a plate.

However, if you are eating well 90 percent of the time and following the eating for life principles outlined in the 3BG System you can enjoy the occasional cheat meal. Your body can handle the crazy spike in blood sugar you get from a meal like this.

In today’s Cooking with Beer we’ll whip up our first ever “Cheat Meal”. We’re going to take a classic buttermilk pancake recipe and tweak it a little by adding Beer to it.

Mmmm… Beer Pancakes- so good. Let’s get started.

Beer Pancakes



Wheat Beer Pancakes

Here’s what you need:

  • 1 cup of Wheat Beer (or any beer)
  • 1 cup of all purpose flour (I’m using Spelt Flour)
  • 1/2 teaspoon of Baking Powder
  • 1/2 teaspoon of Salt
  • 1/4 cup of Sugar
  • 1 egg
  • 2 tablespoons of melted Butter

What to do:

In a large bowl mix together the dry ingredients; flour, salt, baking powder and sugar. Once mixed whisk in the cup of beer, melted butter and egg. Whisk away until the consistency is smooth or just a few clumps remain.

Heat a griddle or frying pan to medium and add a dab of butter to the surface. Using a quarter cup, spoon your beer pancake batter onto the pan. Wait until tiny bubbles appear throughout the pancake (the bubbles tell you when it is ready to flip). Flip and allow just enough time for the center of the pancake to cook. The pancakes should be fluffy and lightly golden brown in colour.

Serve with a dab of butter and top with real maple syrup (not the fake Aunt Jamima kind).

Quick tip:

If doubling the recipe and cooking a large batch of Beer Pancakes place a plate in the oven at 150-200 degrees fahrenheit to keep the pancakes warm until you’re finished with all the batter.

If eating well throughout the week and following the healthy eating rules outlined in the 3BG System- Beer Pancakes can be a fun and rewarding weekend meal.

A cheat meal or reward… not a staple dish in your weekly diet.

Yours in health,


PS. Follow the link for more Cooking With Beer Recipes.

Click Here and Start Earning Your Beer

Kilkenny Chicken and Vegetable Soup

Kilkenny Chicken and Vegetable SoupI love meals I can make once and eat all week long. Soup is one of those meals. However, not any old soup will do. I like soups that eat like a meal and stealing a line from the Campbell’s Soup debate- I like soups you can either eat with a spoon or a fork.

Unfortunately most pre-packaged and processed soups lack flavor and are loaded with salt and preservatives to make up for it. Solution- we’re going to make a kick-ass homemade soup from scratch that is heart healthy, gut slimming, filling, tastes amazing and doesn’t take much time to do.

In today’s Cooking with Beer we’re going to throw together a hearty Chicken and Vegetable Soup using Kilkenny Irish Cream Ale.

Mmmm… Let’s get started.

Irish Cream Ale Chicken and Vegetable Soup



Kilkenny Chicken, Lentil and Vegetable Soup

Here’s what you need:

  • 1 can of Kilkenny Irish Cream Ale
  • 1 qt or 900 ml of Chicken Broth (preferably organic or at least reduced sodium)
  • 1 Chicken Breast
  • 1/2 cup of Dry Quinoa
  • 1 small Zucchini, 2 Carrots, 2 Celery Stalks, 2 Medium Onions, 2 Cloves of Garlic
  • 1 can (15 oz) of Lentils
  • 1 can (24 oz) of Diced Tomatoes
  • 2 cups of Cauliflower
  • 2 cups of Broccoli
  • Extra Virgin Olive Oil
  • 1/2 teaspoon of dried Basil
  • Sea Salt and Black Pepper

What to do:

Wash, peel and chop the zucchini, carrots, celery, onions and garlic. Add 2 tablespoons of Extra Virgin Olive Oil to a saucepan at medium heat then add the chopped vegetables. Cook for 10 minutes stirring every 30 seconds or so. Meanwhile in another saucepan bring to a boil the Chicken Broth, Can of Tomatoes, Can of Kilkenny and half cup of Quinoa. Once the vegetables have cooked for 10 to 12 minutes transfer the boiling beer broth to the pot. Rinse and drain your lentils, chop the cauliflower and broccoli into small florets and chicken into small pieces. Add everything to the soup. Stir, reduce heat and let simmer for 15 minutes with the lid on. Season with a little sea salt and pepper and enjoy.

Yours in health,


PS. Follow the link for more Cooking With Beer Recipes.

Click Here and Start Earning Your Beer