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Vacation to Rio de Janeiro and Stay FIT!

Ahh… Rio! If one were to make a list of the most beautiful cities on the planet, Rio de Janeiro would deservedly be on it. With the upcoming World Cup and 2016 Olympics, Brazil’s most famous tourist city will be host to many foreigners — perhaps you!

Lagoons, beaches, picturesque islands… and Brazilians themselves await!

I write this post for all fitness enthusiasts who plan on visiting Rio that YES you can stay fit. Heck, you can even down a few caipirinhas before going out to Samba with the locals.

What you will drink in Rio: Caipirinha = sugar cane alcohol, refined sugar, and crushed lime.

How to Work Out on your Rio de Janeiro Vacation:

Step 1: Go to any beach or park

Step 2: Work out

Almost every single park I visited, there was at the very least a set of pull up bars. However, there are workout stations that line the beaches for dips, pull ups, and all sorts of calisthenic exercises. It’s also completely socially acceptable to workout in your speedo (or “Sunga” as it is more proudly known in Brazil).

Typical Rio Workout Station, just one of many.

Can’t live without Bench Press? No problem!

Tourists and locals alike visit an outdoor gym located in between Copacabana and Ipanema beaches. The location is just above the surfer’s beach, known as Praia do Arpoador. Here, you will find the famous “Caveman Weights” that will totally pump you up (even in 90 degree heat!)

Yours truly performing the Cement Barbell Bench Press exercise.

I Already Know your Next Concern… WHAT ABOUT A POST WORKOUT MEAL?

Please, please don’t underestimate me. I got you covered. All you have to do is walk two blocks from the beach and visit any of the thousands of Juice Bars in Rio. In fact, Brazilians are known for their beautiful skin which is in part due to consuming Acai Bowls on the regular. As you may know, the Acai berry originates from the Amazon and is considered SUPER antioxidant. The purple berry will protect your skin and help recover your muscles.

Don’t speak Portugeuse? Just say… “Grande Acai con Granola, obrigado!!” (or “obrigada” if you are female!)

After that, it’s back to the workout!

Enjoy your travels, fitness enthusiast!

Physical Fitness by Dre
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The Gym! Tips for Gymgoers Part 1: Etiquette

The Gymnasium has always been a sanctuary for training. In the ancient days of Greece, everyone valued training as a means to develop the body. During those times, citizens must have yielded superior physical strength to ward off foreign invasions. Always remember that physical strength and vigor was required to defend the very origins of Western civilization and ideals.

Milo of Croton became famous for his… effective training methods.

The point is that Gyms can revolutionize your body. The best way to do that is to pursue your goals while respecting those of others.

Gym Etiquette

You may see people being disrespectful, but I strongly dissuade you from mirroring rude behavior. Truth is, to succeed in fitness you must lead yourself. Simultaneously, you can lead others by setting a positive example in your surroundings.

1. Clothing and Hygiene. Make sure you and your articles of clothing are clean because you don’t want to communicate body odor to the cardio bunnies. Also, avoid wearing very bright, eye catching clothing because it can be extremely distracting… you don’t want people dropping weights.

2. Dropping weights. The exercise begins when you grab hold of the weight, and ends when you return the weight. Not only are you missing out on gaining functional strength by dropping weights, but its also a hazard and disruptive to other gymgoers.

3. Hogging machines. Just like we share the road, we also share the gym. So, be a good driver and let someone merge into your lane. Likewise, in between sets I encourage you to stand up from the machine during your rest period. This will reduce the possibility that another gymgoer is thinking very bad thoughts about you.

4. “Working-in” without making human contact. This offense typically occurs during peak hours. The situation is when you are resting in between sets, and another guy just comes up and starts using your equipment without eye contact or anything. Come on dude, be civil!

5. Protein gas. Don’t you realize the cute girl might think its actually me? You ruining my game bro.

6. GRUNTING LOUDLY. I also enjoy lifting heavy weights, so I cut some slack. If you grunt on your heaviest 2-3 reps — no problem. However, if you are doing 12 reps on the incline dumbbell press and grunting every time, you’re going to piss people off for doing what we all understand to be unnecessary.

7. Disrespecting “mirror-space.” Even if people don’t use the mirrors to help their form, they will still be distracted by a goofball who works out directly behind them. Case in point, I was doing squats in the squat rack and an older lady wearing bright pink takes a bosu ball and does crunches less than three feet behind me. If you are going to exercise in someone’s mirror space, please bring your Harry Potter invisibility cloak.

8. Put weights away properly.

9. Loud conversations. Saying hi is great, but when you start talking about your ex-girlfriends sister who is now engaged to a guy she met at the county fair while waiting in line for scones… you might be taking it too far. Again, it’s distracting and inappropriate so take it to the lounge or make sure you aren’t within annoying distance of other people.

10. Using your arms like hooks on the treadmill. You’re only cheating yourself, and wasting time especially during peak hour when others would like to actually use their legs.

What TO DO

  • Be open minded — everyone’s fitness journey is unique.
  • Focus on your goals.
  • Make it fun by respecting people’s differences.
  • Look and appreciate, but do not stare.
  • Be sexy. Feel good about yourself… holistically. At any age, it can help you maintain your physique for all the right reasons.

Stay tuned for the next in the series../

Sports & Athletics Weightloss Now
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Fox News Slams USDA for “Meatless Monday’s” even as Food Prices Soar

The international campaign for eating vegetarian on Monday’s brought the spotlight to the US Department of Agriculture recently. The USDA encouraged its employees to begin Meatless Monday’s as part of the mission of sustainability to decrease environmental impact. In fact, as food prices increase in the US because of the drought, you can bank on it.

Is this what Meatless Monday’s are all about?

But then…  them ther’ Kansas Republicans and the cattleman’s association were not pleased! In a statement released, they fired back saying,

“It is my hope that the USDA has not abandoned farmers and ranchers in pursuit of policies best left to the Environmental Protection Agency,” he said.

Ah, sharp point indeed — if we take the assumption that the EPA needs no additional support to save the planet (at least that which locates on US soil).  The result was predictable as immediately the USDA dropped its support for Meatless Monday’s.

The Mission Statement for the USDA is below:

We provide leadership on food, agriculture, natural resources, and related issues based on sound public policy, the best available science, and efficient management.

Now, the actually framework lists, “expanding markets for agricultural products,” as first part of its strategic plan. The criticism inherent in Meatless Monday’s is that it is negative for a positive. You are taking away meat, even though you are promoting vegetables as a substitute.

We need sustainable environmental policy.

Plant based agriculture is of equal or greater value than meat agriculture because both humans and livestock consume plant based foods. Plants are the source of energy and nutrients. As a country, we are able to produce a greater volume of plant based food which. Then if the USDA promotes expansive vegetable consumption, it is DEFINITELY in alignment with its framework to expand markets of agricultural products.

Introducing Cruciferous Tuesdays

I promise I will never take meat off your plate. However, whether or not you are looking, I may be serving you up  some fresh chard with a side of kale and you’ll never be healthier.

Cruciferous Tuesdays

We should take a moment on Monday’s to make sure the broccoli is ready for Tuesdays. Take it up to the next step, slow cook some lentils and put the cheese on top with black pepper. Consuming sufficient vegetables supports many nutritional needs that meat don’t meet!

The Takeaway

Here’s the key points:

  • Cow farmers have strong influence over government agencies
  • The 2012 DROUGHT significantly increases the price of livestock feed, and therefore the price of meat will be noticeably higher in the upcoming months.  
  • Reducing meat consumption is not anti-American and may in fact be good for your health
  • A balanced diet always wins
  • Be with me and make it a goal to eat vegetables in the cruciferous family on Tuesdays (broccoli, kale, brussel sprouts, etc)

Stay tuned for more commentary on current events as it relates to health… also more fitness tips!

Nutrition, Immunity, and Digestion
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Barbell Squat is ‘Ol Faithful’ for realizing Results!

Ask any serious weight trainer…

Which exercise has the following benefits?

  • Builds strength throughout the entire body
  • Activates core in synergy with hips and spine
  • Burns fat and promotes lean muscle
  • Supports a balanced, athletic physique
  • Works for nearly every healthy individual
The old fashion tried and true Squat.
It doesn’t matter what kind of squat you do, because there are so many variations that work. (Bulgarian split squat, pistol squats, skater squats, back squats, front squats, full squats, sissy squats, you name it!!)
Just Squat.
Physical Fitness by Dre
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Anabolics and the Male Significance

Promoting anabolism could be the best choice you ever make.

Anabolism plays an important metabolic role in body composition. From Greek origin, anabolism means to “throw” and “upward.” Within cells, it affects the quality of living tissue throughout the whole body.

Dietary decisions of major concern.

There are two important metabolic principles when considering the diet.

1. Catabolism is the opposite of anabolism.

When cells go catabolic, it breaks down the complexity of molecules into more basic pieces. The breakdown of cells is a normal part of function, but the risk comes from extended catabolism.

Extreme catabolism may be noticed in anorexic victims. At it’s worst, catabolic lifestyles are wrecked by a weak disposition and dysfunctional immune system.

Because catabolism needs to be balanced with anabolism, you already know the value of going anabolic.

2. Anabolic relates to Fat AND Muscle.

Just as muscle cells can go anabolic, so may adicyphotes (fat cells). Nutrition has a strong impact on promoting anabolic responses in targetted tissue, such as muscle fibers.

The food you eat is crucial to choosing the best pathway for going anabolic.

Anabolic Nutrition Choices for Lean and Toned Body Composition

  • Essential Amino Acids
  • Certain non-essential amino acids.
  • Omega-3 Essential Fatty Acids
  • Omega-6 Essential Fatty Acids (when in balanced ratio to Omega-3’s)
  • Medium Chain Triglycerides
  • Antioxidants (including glutathione, betacarotene, chloropgyll, flavanoids)
  • Carbohydrates, mono-, di-, poly-, saccharide.
  • Minerals
  • Vitamins
  • Living organism flora (probiotic: acidophilus, bifidus, kefiran)
  • Water

Greater absolute potential and  value as it relates to body size.

Strength and size are beneficial qualities. Those qualities have many roots in the understanding of masculinity. All of the components of a healthy system are involved in supporting that potential.

The food you eat is your choices and will always have strong effect on body composition.

A good body composition has muscle tone, a strong heart, and a fat brain.

Nutrition, Immunity, and Digestion