Archive for the ‘Uncategorized’ Category

New Blogs!!!

March 8, 2013 Leave a comment

If you’re looking for more fitness and nutrition resources, please visit my new blogs:

Thank you.

Categories: Uncategorized

Q & A Friday

August 27, 2010 2 comments

Q & A Friday - The slap that brings you back to reality.

Q: Have a question regarding strongman training.  I recently bought a Prowler and Rickshaw from Elite Fitness and am currently looking for a large tire for “flipping.”  I have been performing 4 sets of both Prowler and Richshaw each, but am looking for new ways to combine the 2 exercises.  Any ideas?

Bryan – East Moriches, NY

A: Bryan, my favorite method for performing strongman events is to combine multiple exercises together into a “series” or “medley.”  Depending on the nature of the exercise, I might perform an exercise for reps, tire flips and sledge hammer strikes, or for distance, sled, prowler and rickshaw.  Additionally, I vary the reps performed, depending on the desired effect.  For instance, for an accumulation phase, I might push the prowler for 50 yards, whereas during an intensification phase, I might go only 20 yards.

One other consideration, is to ensure you perform 1-2 warm up sets with the implements you’re using.  I often see people warming up for their strongman workout, by performing barbell squats, which won’t help prepare your muscles and nervous system for the work they’re about to perform.

My favorite series for strongman training: tire flip, prowler push and rickshaw carry, for 8 sets.  I normally rest 2 minutes between each set, with the first 2 being warm up sets.

This was my first warm up set for the workout and worked up to heavier weights for the last 6 sets.  Distances used: tire flip 6 reps, prowler 20 yards, richshaw 40 yards.  Notice I had my stop watch around my neck, to keep my rest periods honest

Give this workout a try and I’m certain it’ll come to be one of your favorites as well.

Question for Jess?  Email

Welcome S.W.A.T. Magazine Readers

August 3, 2010 Leave a comment

Greetings to all fellow S.W.A.T Magazine readers. Since the September 2010 issue hit the newsstands, I have received numerous emails from readers in appreciation of my article on building grip strength for defensive purposes.

I have been an avid S.W.A.T. Magazine reader from the first issue, and an honored to have my work featured in a publication read by the finest law enforcement and military personnel from around the world.

Starting within the next few days, I will begin to regularly post articles and videos on topics of interest to those that place themselves in harms way.  My goal is to provide you with the best information and techniques to maximize your time in the gym, which will keep you safe on the “streets” and in the “field.”

If there are any topics you’d like to for me to tackle, or have any questions, please don’t hesitate to contact me through this blog.

A sincere “thank you” goes to Denny Hansen, for giving me an opportunity to share my knowledge with his dedicated readers.

DIY Organic Twinkies!!!

May 31, 2010 2 comments

What could possibly be better than organic twinkies?  Apparently, you can have your cake and eat it too…but only if it’s organic.  After all, calories from organic foods don’t “count,” do they?

It’s Memorial Day

May 30, 2010 Leave a comment

It’s Memorial Day…the one day out of the year the US celebrates, honors and commemorates its men and women who died while in the military service. 

Personally, I believe one day out of the year, is hardly sufficient.  The reason you and I sleep well at night, is because of the men and women out there…watching over us.  So the next time you see one of out military personnel, shake their hand, buy them a beer, and thank them for their service.  Allow me to introduce to you to one such hero, Sgt. Christopher Ramirez.

I know about Sgt. Ramirez, because he is from my home town of McAllen, Texas. On April 16, 2004, Sgt. Ramirez was leading his platoon in Iraq, when they came under enemy fire. Being a true leader, Sgt. Ramirez took the offensive and engaged the enemy until he was mortally wounded.  By taking the fight to the enemy and keeping them occupied with his suppressing fire, Sgt. Ramirez’s men were able to seek defensive positions.  Because of his heroic actions that day, all of his men survived.
A true leader does what he has to do, not what he wants to do.


If you are able,
save for them a place
inside of you
and save one backward glance
when you are leaving
for the places they can
no longer go.
Be not ashamed to say
you loved them,
though you may
or may not have always.
Take what they have left
and what they have taught you
with their dying
and keep it with your own.
And in that time
when men decide and feel safe
to call the war insane,
take one moment to embrace
those gentle heroes
you left behind.
Major Michael Davis O’Donnell
1 January 1970
Dak To, Vietnam

Categories: Uncategorized Tags:

How to Grill Dead Animal Flesh…Like A Man

May 29, 2010 Leave a comment

Here in the US, it’s Memorial Day weekend, which signals the official kick-off to the outdoor grilling season.  This year, if you want to spare your family one more year of eating hotdogs and hamburgers which resemble charcoal briquettes, watch the video.  I’m in the process of BBQing a prime rib right now.  So if you excuse me…it’s time for a beer.  “What kind” you ask?  Click here to find out…

RIP Dennis Hopper

Among 4-year-olds, 1 in 5 Obese, Study Finds

May 27, 2010 Leave a comment

A striking new study says almost 1 in 5 American 4-year-olds is obese, and the rate is alarmingly higher among American Indian children, with nearly a third of them obese. Researchers were surprised to see differences by race at so early an age. Overall, more than half a million 4-year-olds are obese, the study suggests.

Obesity is more common in Hispanic and black youngsters, too, but the disparity is most startling in American Indians, whose rate is almost double that of whites.

The lead author said that rate is worrisome among children so young, even in a population at higher risk for obesity because of other health problems and economic disadvantages.

“The magnitude of these differences was larger than we expected, and it is surprising to see differences by racial groups present so early in childhood,” said Sarah Anderson, an Ohio State University public health researcher. She conducted the research with Temple University’s Dr. Robert Whitaker.

Dr. Glenn Flores, a pediatrics and public health professor at University of Texas Southwestern Medical School in Dallas, said the research is an important contribution to studies documenting racial and ethnic disparities in children’s weight.

“The cumulative evidence is alarming because within just a few decades, America will become a ‘minority majority’ nation,” he said. Without interventions, the next generation “will be at very high risk” for heart disease, high blood pressure, cancers, joint diseases and other problems connected with obesity, said Flores, who was not involved in the new research.

The study is an analysis of nationally representative height and weight data on 8,550 preschoolers born in 2001. Children were measured in their homes and were part of a study conducted by the government’s National Center on Educational Statistics. The results appear in Monday’s Archives of Pediatrics & Adolescent Medicine.

Almost 13 percent of Asian children were obese, along with 16 percent of whites, almost 21 percent of blacks, 22 percent of Hispanics, and 31 percent of American Indians.

Some previous studies of young children did not distinguish between kids who were merely overweight versus obese, or they examined fewer racial groups.

The current study looked only at obesity and a specific age group. Anderson called it the first analysis of national obesity rates in preschool kids in the five ethnic or racial groups.

The researchers did not examine reasons for the disparities, but others offered several theories.

Flores cited higher rates of diabetes in American Indians, and also Hispanics, which scientists believe may be due to genetic differences.

Also, other factors that can increase obesity risks tend to be more common among minorities, including poverty, less educated parents, and diets high in fat and calories, Flores said.

Jessica Burger, a member of the Little River Ottawa tribe and health director of a tribal clinic in Manistee, Mich., said many children at her clinic are overweight or obese, including preschoolers.

Burger, a nurse, said one culprit is gestational diabetes, which occurs during a mother’s pregnancy. That increases children’s chances of becoming overweight and is almost twice as common in American Indian women, compared with whites.

She also blamed the federal commodity program for low-income people that many American Indian families receive. The offerings include lots of pastas, rice and other high-carbohydrate foods that contribute to what Burger said is often called a “commod bod.”

“When that’s the predominant dietary base in a household without access to fresh fruits and vegetables, that really creates a better chance of a person becoming obese,” she said.

Also, Burger noted that exercise is not a priority in many American Indian families struggling to make ends meet, with parents feeling stressed just to provide basic necessities.

To address the problem, her clinic has created activities for young Indian children, including summer camps and a winter break “outdoor day” that had kids braving 8-degree temperatures to play games including “snowsnake.” That’s a traditional American Indian contest in which players throw long, carved wooden “snakes” along a snow or ice trail to see whose lands the farthest.

The hope is that giving kids used to modern sedentary ways a taste of a more active traditional American Indian lifestyle will help them adopt healthier habits, she said.