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3BG Blog



 

The Blog that Shows you how to Lose your Beer Belly, Not the Beer.

 
Welcome to the Blog- Let’s face it. Life without beer sucks. The boys at Team3BG share a passion for helping people achieve their personal & fitness goals without sacrificing the things they love.

If you haven’t guessed it, we love beer. This blog highlights useful fitness, health and nutritional information as well as a few of our own personal adventures.

Let us know what’s on your mind by posting comments below and be sure to sign up for our newsletter. Thanks for visiting!

Rickard's Red Chicken and Sausage Gumbo

Rickard's Red Chicken and Sausage GumboIf you haven’t noticed I love meals I can cook once, place in Tupperware and enjoy throughout the rest of the week. I also love meals that involve very little prep time and again yield multiple meals I can eat all week long.

To accomplish this, one of my all time favorite pieces of kitchen equipment is the slow cooker (crock-pot). I can throw a few things together early in the morning and have a delicious hearty meal ready and waiting for me when I get home after work.

This week on Cooking with Beer I am going to whip up my take on a Chicken and Sausage Gumbo recipe. I’ll be making Red Ale Chicken and Sausage Gumbo using Rickard’s Red.

Let’s get started.
 

Rickards Red Chicken and Sausage Gumbo

 


 

Red Ale Gumbo

 
Here’s what you need:

  • 1 bottle of Red or Amber Ale (I’m using Rickards Red)
  • 2 boneless/skinless Chicken breasts
  • 2 Spicy Italian Sausages
  • 4 Cloves of Garlic (Chopped)
  • 2 Celery Sticks
  • 2 Carrots
  • 1 Red Pepper
  • 1 package or 250 grams of frozen green beans
  • Sea salt and pepper
  • 1 teaspoon of thyme
  • 1 teaspoon of paprika
  • 2-3 Bay leaves
  • 2 tablespoons of Olive Oil
  • 2-3 tablespoons of Tomato Paste
  • 1 Can (28 fl. oz.) of Diced Tomatoes
  • 1/3 of a cup of chopped fresh Parsley

 
What to do:

Slice your chicken and sausage into mid sized pieces and place to the side. Roughly chop your red pepper, carrots, onions, celery, garlic and place in a separate bowl. Turn a large saucepan to medium high heat, add a tablespoon of Olive Oil and brown the chicken and sausage. Transfer to slow cooker once finished.

Using the same saucepan add another tablespoon of Olive Oil and cook veggies, garlic, paprika, thyme, bay leaves, sea salt and pepper for approximately 6-8 minutes, or until soft and lightly browned. Transfer to slow cooker when done.

Then pour the bottle of beer into saucepan, bring to a low boil while scraping all the browned bits of meat and veggies from the bottom. After approximately 30 seconds to 1 minute, transfer to slow cooker.

Next add your diced tomatoes, tomato paste, frozen beans and chopped parsley to the slow cooker, stir a few times, cover and let cook for 4-6 hours on low.

Serve on a bed of Quinoa, brown rice or on its own. Enjoy.

Yours in health,

Sean

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

Click Here and Start Earning Your Beer

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,

Drew

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,

Sean

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,

Sean

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,

Sean

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

Click Here and Start Earning Your Beer

Detox Diets Suck

detox diets suckYou heard it here first. Well… maybe not first but I’m saying it again- detox diets aren’t fun.

Finishing up day 9 of a 10-day metabolic detox and I’m looking forward to it being over.

I’m no rookie when it comes to fasting, detoxing and cleansing the body- having done my share after being exposed to the practice while studying to become a Chiropractor.

Yes they can kick-off a new fitness, weight-loss or healthy lifestyle and yes it is important to give the body’s elimination organs (kidneys, liver, colon, lungs and skin) a break from time to time, but do not think for a second that detoxing will re-write all the wrongs of the past.

Unfortunately, it doesn’t work that way.

20 years of shitty eating cannot be reversed by a weeks worth of juicing.

More important are the daily choices you make with regards to what you put in your mouth (nutrition) and how you choose to move (exercise).

Detoxes have been around for a long time in the alternative health field and can be useful if done right based on your goals. I am more a supporter of the eat well, move well and think well philosophy and the following 3 tips go a long way to keep you healthy and detoxified without having to fast, cleanse or go on a crazy detox:
 

3 Simple things to do for Daily Detoxification

 

1. Exercise and movement – It’s as simple as sweating everyday. Doctors use to preach moderate activity 3 to 4 days per week was all you needed to maintain your physical activity requirements but I’m sorry, this isn’t enough. Especially with all the sitting everyone does this day and age. You need to sweat everyday. That means getting in some intense workouts and elevating your heart rate.

2. Drink Water – Most are dehydrated. Caffeinated soft drinks dominate our work space. The body functions better when it is hydrated- period. You eliminate toxins better when you are hydrated. Drink more water. Minimum of 2 and up to 4 liters per day.

3. Eat whole natural unprocessed/unrefined foods – Stay away from anything that comes in a bag or a box, anything that has ingredients on the label you can’t pronounce, better yet, anything with a label on it. Avoid sugars, sugars derivatives, food colorings, artificial flavors and preservatives. Stick to good clean old fashioned foods your body can handle and it will detoxify all by itself.

 
 

Still Sold on Doing a Detox Diet

 
Here are reasons to consider trying one:

  • Tired, lack of energy and sore muscles for no apparent reason
  • Recently lost fat
  • Difficulty concentrating
  • Easily irritated or moody
  • Trouble sleeping
  • Wake up feeling unrefreshed
  • Trying to lose weight
  • Hit a weight loss plateau
  • Bloated or gain weight easily
  • Digestive or intestinal discomfort
  • Occasional mild headaches
  • Feel you’re not as healthy as other people your age
  • Commonly experience “brain cloudiness”, fatigue or drowsiness
  • Jump start on a healthy program

 

My 10 Day Detox Diet

 
This time around… I did a 10 day express metabolic detoxification cleanse with nutritional support from Metagenics [Ultraclear Renew (vitamin support, meal replacement and protein powder) and Advaclear (antioxidant capsules)]. It is a modified elimination diet where you remove certain foods each day throughout the 10 days to lighten the toxic load on the body allowing for detoxification.

Day 1 – I eliminated fleshy proteins (fish, beef, pork, poultry, etc…) along with refined sugars, artificial sweeteners (Sucrose, HFCS, etc…), packaged and processed foods, alcohol and caffeine.

Day 2 – I eliminated eggs and dairy in addition to everything the day before. Nutritional support in the form of a powder and antioxidant supplement started today.

Day 3 – Same as the previous two days and also removed Gluten grains from my diet. Continued with the nutritional support.

Day 4 – Remove remaining grains, nuts and seeds. You are now only eating vegetables, fruits and legumes plus nutritional support.

Day 5 thru 7 – Eliminate legumes and consume only cruciferous vegetables (broccoli, cauliflower, kale, cabbage and brussel sprouts), raw greens (spinach, romaine, red, green lettuce) and apples and pears. Increase nutritional support.

Day 8 – Add back fruits, vegetables and white rice to my diet. Continue nutritional support.

Day 9 – Add back gluten free grains, legumes and nuts. Finish what’s left of the nutritional support.

Day 10 – Done. Gently add food groups back to my diet.
 

How I made out on the Detox Diet

 
This was one of the easiest detoxes I’ve done. Days 1 – 4 were not that hard. I did experience headaches towards the end of day 2 which were most likely associated with my cold turkey withdrawal from my daily Americano (coffee).

I continued my training throughout the cleanse and did 3 days of Strength Resistance Training with 2 days of High Intensity Interval Training. I noticed a drop in energy and performance on Days 5 – 7, which is pretty much due to the fact that brussel sprouts alone can’t fuel a good workout.

Days 5 – 7 were the hardest mentally but as soon as day 8 got here and I could eat all the fruits, vegetables and rice I wanted, I was fine.

One thing I did throughout the week was to make sure and drink a ton of water along with plenty of rest (I guess that’s two things). And now with day 10 here I’m excited to be done, drink a coffee and perhaps a cold brewski (or 2) towards the end of the week.

All in all – I feel great. I did not lose any weight but my belly feels less bloated. My mind is clearer and energy levels in the gym are sky high.
 

Detox Diet Wrap up

 
As much as I hate detox diets I usually try to cleanse once or twice per year. Would I do this detox again? Yes. But I stress the importance of eating well, exercising and proper hydration on an ongoing basis. If you’re considering detoxing start with those 3 simple steps first and it will do wonders to how you feel.

Yours in health,

Sean

Click Here and Start Earning Your Beer

20 Minute Golf Workout

Tiger WoodsHe went 924 days without a win on tour and throughout the time endured a life altering marriage scandal, corporate sponsorship drops, parted ways with his caddie and multiple injuries.

None of that seemed to matter as Tiger Woods putted out to win the Arnold Palmer Invitational on Sunday. The win was his first in 27 tour events and moves him to No. 6 in the world golf rankings.

Like him or not it was nice to see him win again.

Tiger is one of the fittest golfers on tour and revolutionized the sport with his intense training regimens. Most have followed suit and you’d be hard pressed to find guys on tour that don’t hit the gym regularly.

Follow the 20 Minute Golf Workout to help improve your core rotational strength, balance and add 10 yards to your drive.

Watch below to see how it’s done:
 

20 Minute Golf Workout

 


 

Golf Circuit

 
Warm up:

1. Overhead Shoulder Circles (3-4 per arm)
2. Walking Lunge with Twist (8 per side)

 
 
Rest briefly and repeat warm-up circuit 2 more times.

Once warm-up is completed rest 60 seconds and go immediately into this full body circuit:

Golf Circuit:

1. Dumbbell Swing – 15 reps
2. T-Rotational Push-ups – 6-8 reps per side
3. Cable Chops – 15 reps per side
4. 1 Arm Dumbbell Clean and Press – 6-8 per side
5. 1 Arm – 1 Leg Dumbbell Row w/ bench – 6-8 reps per side

 
 
Rest 10-20 seconds between each exercise. Once you complete all 5 exercises in sequence, rest for 60 to 75 seconds and then go back to exercise # 1. Repeat the circuit 3 more times for a total of 4 sets.

Alternate between the above workout and the original 20 Minute Golf Circuit 3 times per week for 4 weeks and you’ll be driving the ball like Tiger in no time.

See you on the links.

Sean

Click Here and Start Earning Your Beer

Thirsty Thursday - Otter Creek Copper Ale Beer Review

Otter Creek Copper Ale

Otter Creek Copper Ale

Middlebury, VT
5.0% ABV

This weeks Thirsty Thursday Beer Review takes a dive into a Vermont “Altbier” – Copper Ale by Otter Creek brewing company.

Middlebury, Vermont is a quaint New England college town located off route 7. With a great deal of character, this town is the epitome of all American “small town” feel.

I’m not particularly fond of said, Middlebury College that is located here as they were an arch rival of mine back when I played hockey for the Bowdoin Polar Bears.

Regardless of how I feel, this school has a serious history of dominating academically as well as athletically. The Panthers ruined my chances on more than one occasion at winning an NCAA championship. To make matters worse, I had to painfully watch them win two during my four years playing for Bowdoin. Let’s just say… I know this town and school a little too well.
 

Back to Beer

 
Vermont is beginning to be win over the rest of the world with regards to its micro brew scene. Something about the outdoors, trees and its organic culture coincide well with brewing good beer.

Otter Creek Brewery (OCB) opened its doors in 1991 and has since teamed up with Wolaver’s Fine Organic Ales. OCB has a variety of year round and seasonal beers available in 15 states in the northeast and midwest. They are available on tap and in 12oz bottles.

My sister and her family were making the drive from Canada so it was only fair I had something cold to offer them upon their arrival. She always has something in the fridge for her brothers. I purchased a 6 pack at the local grocery store for $9.99.

Appearance – upon first pour the copper and red amber colors give justice to the name. The head was fluffy and stayed throughout the tasting.

Aroma – the smell was of sweet malt and honey with hints of grass.

Taste – the beer hits the tongue with a hint of sweetness and general malt characteristics.
 

The Verdict

 
The Copper Ale was extremely enjoyable and even though I was only holding a piece of Vermont in my pint glass it instantly made me feel as if I were there. The level of carbonation makes the beer very refreshing and the flavors make it taste oh so good.

Side facts:

Altbier – translated means “old beer” and is a German style of brewing beer using top-fermenting yeast. Originally invented in Dusseldorf, Otter Creek brewing company adopted this age old brewing practice to their flagship beer – Copper Ale.

Copper Ale food pairings – Otter Creek recommends hearty foods like Smoked Sausage, Grilled Salmon, Gouda and Roast Pork to accompany this tasty brew.

 
 
I highly recommend tracking down the Otter Creek Copper Ale and I am looking forward to sampling other brews from this Vermont based microbrewery.

Earn that beer,

Jon

Click Here and Start Earning Your Beer

QnA: Rowing Machine vs Treadmill and Carb Cycling

Friday QnA with Strength Coach Drew Jamieson

Question: A buddy keeps telling me to carb cycle. Says I should only be eating carbs on days I workout to avoid getting fat and gain muscle. What is he talking about?

Jim Salter, Cleveland, Ohio

Carb CyclingAnswer: Carb cycling is a fancy term for tapering back carbs on certain days of the week and then consuming lots on other days to help maximize fat burning and muscle building.

While I agree that consuming more carbs on days you workout is a good idea this will come naturally if you follow the guidelines laid out in the 3BG System. During your pre and post workout window you are consuming carbs that you normally wouldn’t be eating on your off days because you aren’t hitting the gym.

In a way the 3BG System has some carb cycling built in, albeit a very basic and dummed down version.

Carb cycling has proven very useful for bodybuilders and figure athletes that are looking to get rid or the last 5-10 pounds. It’s a very analytic approach to getting your measurements and body fat exactly where you want them.

Having said that, for a beginner who’s looking to put on some muscle, gain strength and lose fat, tinkering with exact numbers, calories and percentages of your macro-nutrients would not be a good use of time. Carb cycling is tailored more for intermediate and advanced athletes that have been serious about working out for at least 2 years.

In summary: Eat good whole foods with a balance of carbs, fats and proteins and hit the gym hard with compound multi-joint exercises. Develop a solid consistency and show commitment to a plan that helps improve your physique. Then when you are ready to take things to the next level we can talk numbers.

 

Question: Rowing machine or treadmill? What’s the best for total body fat loss?

Fred Muse, Freeport, Maine

Rowing machine vs treadmillAnswer: When it comes to cardio you always want to look at total body involvement when possible. Unless you need to train a specific movement that is directly related to your sport (a sprinter would have no business rowing or swimming for example when he should be running) you should look at getting the best bang for your time- this is found by incorporating your whole body and movements with full range of motion when you train cardio.

This means that although jogging is a nice challenge for your legs, it doesn’t do much to involve your upper body.

Rowing is a better hybrid of upper and lower body movements and with the right tension and intensity I would put it ahead of a slow boring jog.

However, if you really want a good cardio workout you’ll involve both upper and lower forms of exercise that are both; fast and challenging. Things like explosive push ups, jumping jacks, burpees, shadowing boxing, swimming, rowing, medicine ball slams, medicine ball throws, and mountain climbers are all great full body cardio exercises that offer an intense challenge along with a total body effect.

The reason these are better is they give you an after-burn effect which allows you to burn fat hours after you have stopped working out. Movements like these also teach you to be more athletic, not to mention are more enjoyable (mentally at least) than a boring, monotonous steady form of cardio.

Instead of jogging on the treadmill, here’s a quick workout you can do:

Pick 2 to 3 of the above exercises and repeat each in a circuit for 20-40 seconds before moving onto the next exercise. Rest briefly between each exercise and complete 2-4 rounds, totaling approximately 10-15 minutes of work combined with the minor rest periods.

 
 
Even though this workout will take you a third of the time you would normally spend running on the treadmill, you’ll burn more fat, challenge your heart and save a ton time. Sounds good to me.

 

The questions, as always, were great again this week. Looking forward to it next Friday.

Stay Strong,

Drew

Click Here and Start Earning Your Beer

Everybody's Irish on St. Patty's Day

 

Top of the Morning Lads…

 
Kiss Me I'm IrishCelebrating St. Patrick’s Day is not just for the Irish and leprechauns- but for everyone who wants an excuse to attend the parade, drink beer and be merry.

This special weekend is when a ton of men and woman get intimate with their beer and will see an abundance of green, ‘kiss me I’m Irish’ tees, Guinness hats, shamrocks and river dancing floats. Oh, I almost forgot- Green Beer.

Everyone has their own preference when it comes to this St. Patty’s day tradition. Me? I’m not too fond of the Green Beer concept, particularly of how it exits the body but it’s not to say I wouldn’t try it again.

To me nothing says St. Patty’s Day like a pint or two of Guinness (read that over again in your best Irish accent). Maybe you’ll even get lucky and the bartender will draw a shamrock or heart in the foam.

GuinnessSurprisingly a lot out there are not Guinness drinkers. I believe as with most alcoholic beverages, you acquire a taste for the Irish beauty over time.

Here are two ways to drink a Guinness for those who love it and for those getting to know its thick “milkshake” like goodness:
 

  1. Go to the source. I encourage everyone to get off their butts and go to Ireland one day. I have never tasted a Guinness as good as I did while visiting the Temple Bar in Dublin city center. There is an art to the perfect pour and they know how to do it. With Guinness, the fresher the better- so be sure to ask the friendly barkeep when the last time the keg was changed which shouldn’t be a problem over the next couple of days.
  2. If you are still on the fence about the heavier brew then I recommend you try what’s called a Black and Tan. There are many different variations of the concoction but it is simply a half Guinness and a half pale ale. I’m partial to Guinness and Harp. Here’s a great clip on how to pour your own Black and Tan.

 

Food for thought:

Black and tan is not only the name given to this delicious drink but also the name of one of Nike’s shoe lines (Black and Tan) and made headlines this week when they decided to change the name. They did so for two reasons: One- for the drink and, Two- because the name also applies to the Black and Tans; a British paramilitary force that smothered an Irish uprising in the 1920s.

 
 
Green BeerOne word of advice going into the weekend is drink a glass of water between each pint of beer (especially if it’s green beer). You will make a few more trips to the pisser but guaranteed have just as good a time if not better and be thanking me in the morning.

Everybody is Irish come St. Patty’s day. What’s your favorite way to spend it?

Slainte and ‘Erin go bragh’,

Jon

Click Here and Start Earning Your Beer

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