Yes.  You did indeed read that correctly; the following will be a recipe for a “MAN-salada” (not to be confused with getting one’s salad tossed – Chris Rock already has that covered and it’s effects on literacy).  Before I digress further, lets get into the choice recipe of today – shall we Empire?  

MAN - def’n: an adult human male (source – wikipedia of course!) Salada - def’n: A cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing: “a green salad” (source – wikipedia… again; if it ain’t broke don’t fix it.).

Tying the two words and their respective meanings together the recipe you are about to feast your eyes on (ill witted pun fully intended) is one that is designed to make the male readers out there feel, well … less emasculated by their choice in greenery.  There’s nothing wrong with going green – you can ask Mrs. Piggy about that one.  Although, I’m pretty sure with the swine flu being classified as a pandemic in 2012 by the World Health Organization – Kermit’s feelings are no longer mutual – there goes one of the longest standing relationships in Hollywood & with it … my happy childhood.

Now; before my carnivorous tyrannosaurus-type brethren reading this post throw their arms up in protest (there’s a visual!), let me go on record by saying eating salad does not make you a pu$$y –   especially this bada$$ salad I am about to lay down on you here.  A salad, akin to a veggie pizza, is your best one stop shop for a complete balanced meal ( I will talk about the pizza in the future).

This salad has it all, protein, carbs fat, vitamins & minerals!  What could be more manly then having the requisite strength to do all the manly things you want to … say like twist the cap off of a beer and enjoy the sun on your patio – that you built yourself.  Right? Right.

THE HULK

• 2 handfuls of baby spinach (aside from pumping iron, you need it to help rebuild muscle)
• 2 diced stalks of celery (mostly water, this is filled with fibre to fill you up)
• 1/2 orange pepper (good source of vitamins A & C) 
• 1/4 cup of pumpkin seeds (18g of protein & a healthy source of dietary fat)
• 1/4 cup almonds (essential fat, protein and really to texture)
• 1/2 avocado (essential fat, anti-oxidant, oleic acid[tells the brain your full])
• vinegar to taste
• 1 tablespoon lime juice (restores the ph of your stomach to a neutral level)
• black pepper to taste (little bit of spice to help the metabolism along)
• 3 – 4 tablespoons of Udo’s Oil (has essential fatty acids omega 3, 6, 9)

Thirst-days

What’s kickin’ Empire?  I got to thinking the other day about my childhood and how I consistently heard growing up just how important breakfast is – and it is; but, I would be lying if I didn’t share with you that I skip “breakfast”.  That’s right – I don’t eat breakfast, or, at least in the traditional conceptualization of breakfast.

Let’s take a closer look at what this meal is and more importantly what it means to your body, metabolism and performance.  *DiSCLAIMER – what I am sharing is based in MY experience with my body over the past 33 years.*

The name breakfast describes exactly what the intent of this meal is – to break a fast.  A majority of us have the luxury of sleeping anywhere from 6 – 8 hours a night on average; that means, from the standpoint of nutrition, that we have been “fasting” for 6 – 8 hours.

Interesting physiological fact – the same sensation for hunger also indicates thirst.  Meaning, that psychologically we could be mistaking hunger for thirst and OVEREAT as a result.  Allow me to take this one step further; researchers have studied the human body in all kinds of varied climates and what is requisite for survival in each.  It was found that while in a desert climate a human could survive several weeks without food but only several days without water.

Water is an essential nutrient – hence why it is listed separately in our needs for a balanced nutrition plan.  What is a “balanced” nutrition plan?  A balanced plan consists of: macronutrients: Protein, Carbohydrates and Fat; Micronutrients: Vitamins & Minerals and WATER (and some include oxygen as well).  80% of our body is water, almost all of our cellular functions are water based.  Essentially what I am driving at, and the point I hope you are getting by now, without water we can’t function.  This is why the first thing I reach for when I wake up, after my toothbrush… cause let’s face it – morning breath ain’t cool, is water.

I don’t eat my first “meal” until about 11am – and I am up at 4am on most days, starting work at 6am.  That means that I am going an additional 7 hours without “food” energy.  When taking that into consideration with the average 3 – 6 hours of sleep I get, I am going about 10 – 13 hours without any form of macro or micronutrient.  WHY?

My reasoning is that I am enabling my body to digest and breakdown free-fat stores – and I have plenty.  Perhaps this practice will change as my body changes over time but right now, I am drinking water, tea and coffee until 11am hits.  

When we sleep digestion slows down because we are sedentary.  Remember this – “mobility = motility“, movement is an aid to digestion in other words.  When you sleep your body is busy performing other self-regulatory functions such as reparation of muscle damage as sleep is where a majority of hormones are released, hormones necessary to recovery and cellular re-genesis.

My fasting through the beginning portion of my day is my way of extending a grace period to my metabolism to further digest nutrients from meals past.  After of all of that, what is my first meal?  A shake.  That’s right.  My first meal is liquid.  Again, my thinking behind this is to gradually ease my body (specifically my digestive system) into it’s “working day”.  Think of it as a form of stretching.  Hopefully, a majority of you out there in the readership stretch before you lift or follow some sort of warm-up routine prior to any kind of lifting.  Well, the same is true of your digestive system – you need to warm it up.

My breakfast shake consists of the following:

• hand full of Baby Spinach – for Iron which aids in lean muscle growth and reparation
• teaspoon of lemon jc – restores the ph of stomach acids to neutral
• hand full of blueberries – anti-inflammatory agent, anti-oxident and all around power food.
• hand full of pumpkin seeds – plant based protein (there’s 18g in 1/4 cup)
• 1/2 brown spotted banana – simple carbohydrates that will moderately spike insulin levels to carry protein to your muscles faster, not to mention the kickass dose of potassium your muscles also need for contraction (important when you wanna get your pump on.).
• water – as previously discussed above, a vast majority of your cellular functions are water based, in using water in our shake we maximize absorbability. 
• *coconut milk – great source of essential dietary fat.  This will help to keep us satiated until the next feeding 2 – 4 hours later. (I use this to replace water if I have had a hard workout the day prior post-workout or if I am having cravings for sweets)
• **you can also add in your favourite protein powder, personal preference is Vega Sport or PowerGreens 21 from Cygen**

And there you have it; my breakfast. There is no right or wrong only what is right for you.  Listen to your body, it will tell you what you need and more importantly what you don’t need.  If you feel bloated, lethargic or notice swelling in your extremities – these are all signs that your body is rejecting something you have eaten.  Pay attention and take a closer look at what your putting into your yap.  Questions, comments or concerns – DROP A COMMENT.

What’s up Empire?

I would like to lead into Wednesdays Pump Day Session with this quote:

“Many know what the view from atop a mountain should look like;

but few are willing to make the trek.  BE ONE OF THE FEW.” ~ M.E. 

I want you to think about obstacles in your life that you currently face.  I want you to think about opportunities that you have SEIZED.  I want you to think about the person or people whom INSPIRE you the most.  Carry that INSPIRATION with you today!  Think of the opportunities you have SEIZED and OWNED – think of how that made you feel, think of what that sounds like!  THINK OF HOW GREAT & POWERFUL YOU TRULY ARE.  CARRY IT.  OWN IT.

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Intelligent Snatch Progressions using the Bulgarian Sandbag.

At Empire Fitness when we are progressing into more dynamic lifts that require coordinated movement across several major muscle groups, as is the case with the snatch, it is not uncommon to use odd objects like the bulgarian sandbag.

Through experience I have come to realize that my clientele are more confident to bail on a lift when it is a sandbag versus a barbell.  If an exercise or implement helps to increase the safety of my clients while decreasing a susceptibility to injury I am all for it.  Below are some pointers on how to perform this lift.  Please drop a comment, share, like or tweet this to show your friends what the snatch is all about!

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Clever advertising on the part of Reebok or bad form?  What do you think?  Share your thoughts below or share the video – regardless, let your voice and opinion be heard.

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Stay tuned for more Media Mondays – here, at the Empire Vlog!