Author Archive for romall smith

Arena of Life

Super gladiator
 We often spend so much of our energy doing the things that don’t matter we forget to do the things that do matter.  It’s hard not to get caught up in the grind, but at some point you need to take a stand. You need to get off the sideline and step into the arena. A smart man said it best so today I’ll leave you with his words.

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

Theodore Roosevelt

What is Foam Rolling

foam rolling

Foam Rolling

We all have that spot that always feels tight. Could be your calves, ham strings, quads, shoulder, or just about any spot really. It can be from over training or incorrect form but most often its just a product of use. One solution is an expensive massage, they feel great and take 30 – 60 minutes to really loosen you up.  Another solution is to follow a regular foam rolling routine.   You can make it part of your daily stretch or do it while you watch tv at night.

Foam Rolling is something I have found to be a necessity in my 30s. Loosen my calves before insanity,  my shoulders after P90x or shoulders/back after a day of work. The myofascial release can be the difference between recovering in time for your next workout and injury. The pros call it prehabing. It is easier to prevent an injury than it is to recover from one. The rehab side of it is also important. After several injuries Foam Rolling was the only way  for me to get my mojo back. I used it to rehab my shoulder after straining it with pull ups and my forearms after spraining both wrists.

I will do a few reviews this year on different foam rollers but off the bat my recommendation  is the.

TriggerPoint GRID Foam Roller
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Its what I personally use on a daily basis. You can pick it up with the amazon link above or at Walmart. The Foam Rolling routine I follow is from P90x2 and memory. Many of the ones you buy will come with a beginner DVD. So don’t worry you don’t need to buy another workout program. However I think the 90×2 routine is pretty comprehensive and will get you on track quickly.

 

My Desire to Change

Maxphoenix

Lucy

It is always my struggle. I want to create muscle with weights, but I love to destroy fat with cardio. 

With so many options for home fitness routines it’s often hard to decide which program to do. In my case, I look forward to returning to P90x2 and Insanity Asylum in the future. However my body isn’t ready for that level of destruction just yet.

New year means new chances. My desire to change has led me full circle. I need to get back to basics. So with that today I start back to p90x. I haven’t done a pull up in a since 2014 so this will be a challenge.

This will be the journey of a life time. I believe it will eclipse everything I have done previously in the fitness world. I hope you will join me on my quest to get superheroripped.

Supplements I am taking 2016 edition

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This is list  of supplements I currently have on my shelf or have used with any success in 2016. I use my meal replacement once a day usually lunch or post workout and my protein shakes 2-3 times a day. consuming 1 scoop tasty whey or humapro with in 30 minutes of waking up/15 minutes preworkout/15 minutes post workout or between lunch and dinner.

Why do you take all of this stuff??? – well I love food but i don’t like eating. My personal experience has been that i will skip meals to save time. having shakes on had prevents me from doing that. Also science has shown consuming protein at different points in your day can increase your performance and results.

What about fat burns arent those dangerous??? – That depends on the person. ask your doctor before starting any supplement regiment. My experience has taught me (whether it is a placebo effect or not) consuming certain things like green coffee bean extract, green tea extract, CLA, 200mg of caffeine, pyruvate  ect can have a dramatic effect on your weight loss. Especially if you have hit a plateau.  I will update this every Saturday  as I add things to my arsenal. Once a review goes up for each the link will be added as well but in the mean time here you go.

Meal Replacement
all-shakeology-flavorsShakeology is my go to meal replacement. you can’t find a better supplement for whole foods. Most people go with chocolate but my favorites are the vanilla and tropical strawberry. Cafe latte is the newest and  the rumored vegan vanilla is still to be announced.

Protein

Tastywhey is pound for pound one of the best tasting and effective proteins on the market. I have several 5lb tubs. I will do a proper review of them soon.

Humapro  is my vegan option. When it comes to protein there is non better for results.

Fat Burners


Leanmode and Trans40rm from Evlution Nutrition is a great combo of things that work. from CLA and Green coffee bean to Green Tea extract. This is my stack of choice for 2016.