Tag: #fitfam

Whatever it takes

Today
I call on inspiration from recently deceased Icon Rich Piana
5% is a attitude
5% is a way of life
5% is Not Ubiquitous
5% is really important to it’s INTENDED
5% HAS THE GUTS TO EXCLUDE THE MANY

LET ME SAY

ANYTHING YOU SET YOUR SIGHTS ON
ANYTHING THAT IS WORTHY OF YOUR EFFORT
IS WORTH ALL OF YOUR EFFORT AND THEN MORE

GUESS WHAT???

THAT MEANS NO SAFETY NET
THAT MEANS RISK
THAT MEANS THIS MIGHT NOT WORK
THAT MEANS THEY MAY LAUGH AT YOU
THAT MEANS YOU NEED TO BE REALLY SPECIFIC

IN THE END WHO WANTS TO BE NORMAL?

I NEVER HAVE
I HOPE I NEVER WILL

GOD BLESS YOU RICH P.
FORZA 5%
Not the brand

THE MINDSET

SIMPLICITY (Program Phase I)

“When the intensity of an exercise is increased, the amount of exercise must be reduced. When you train harder, you must train less” Arthur Jones

“It’s not the daily increase but daily decrease. Hack away at the unessential.” Bruce Lee


glass-of-water

 

I have completed the initial detoxification & Cleansing portion of my Simplicity program.

I extended the Strictest portion of my reset

4 days completed …

First 48 hours:Water Fasting with prior listed Supplement protocol

Followed by Intermittent Fasting (Keto) Days 3,4,5(6) at a 23:1 with the 1 being one solid Ketogenic meal

The biggest misconception I have personally encountered is that it is not the simple elimination of the entire Carbohydrate macronutrient from ones diet that amplifies Ketosis, rather for me it is the Fasting protocol used strategically.

What instead I practice is this first week “reset”

I find that for me and I suspect many others, eating is more habitual and emotional than we realize.

Resetting my eating patterns involves the initial strict fasting followed by sunday ( day 7) moving to a more manageable Intermittent 18/6 (18 hours fasting/6 hours Keto eating).

Key points I am certain I respect in my diet

  1. Macro Ratio- the highest Protein gets in my consumption is 25% (often staying at 20% to prevent

Gluconeogenesis (abbreviated GNG) is a metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids.

Its counter what industry marketing will tell you since it more than likely means Less in Protein supplement purchases.

One thing I believe very strongly in especially with a strategy such as my “Simplicity” approach is use of the Best whole Food selections possible.

#FoodFirst

At this point in the program I will remain Keto simply because it “works for me” however benefits of balanced Intermittent Fasting are also very well supported. I recommend :

Warrior Diet

This is a great book by a exceptional Gentleman who “Walks the walk” Ori was my first taste of a Intermittent Diet, long before it became the “thing to do”.

Dr. Mercola Intermittent Fasting

Probably much closer to my Ketogenic approach. Dr.Mercola is a true industry Advocate I has the letters to validate it.

Dom D’Agostino (Keto and Fasting) Tim Ferriss Show

Tim is the absolute best in the podcast world and his popularity validates it. Dom D’Agostino is the leading authority in the world of Ketogenic Science , Performance and Longevity. This is a absolute listen! Pure GOLD!

I will write in upcoming postings about the Phase II (18:6) Portion of my program.

I will cover the disruptive “Refreed” Debauchery mindset of enduring Pain to afford Gluttony.

From a Philosophical perspective this makes absolutely no sense. It is a Instagram sensation to be ultra “On track” all week and go Gluttony 100% +++ on a EVERY WEEKEND..I will dig into this…All I will say is that as the Stoics taught it is the constant movement towards #Virtue that for me automaticaly a reason not to do so.

From a very traditional Physical Culture standpoint it makes no sense because eating junk will develop cravings for more junk NOT less. Its about breaking past the point of the addiction to crappy food and make no mistake it IS #Addiction

#Sugar and #Processed foods are pinnacle just take a evening to watch

Sugar Coated Documentary

and

That Sugar Film

Don’t simply take my or anyone onlines word without empowering your own knowledge.

For me a occasional Carbohydrate meal period as needed will absolutely be incorporated however this I assure you will most times be clean Carbohydrate selections such as Baked sweet potatoes, Oats, Rice or the occasional Pizza or pasta ( after all I am Italiano).

Training for me will be a detailed post this week on its on that will lay out the “hybrid” approach that has proven very productive for me.

It is a Multi faceted approach I use

  1. Total Body HIT Training ( 8 exercises maximum) warmups then 1 set to momentary muscular failure

I am a disciple of the Arthur Jones approach and have seen tremendous benefits especially training in a fasting or Intermittent Fasting state.

2.Functional Whole Body training- Brief, HIT

I alternate training every other day and rotate between “Gym” days of Total Body HIT and Home/Outdoor Functional HIT

** I also use Off days as active recovery- there truly should not be OFF Days…

Mobility WOD

Kelly Starrett is a must in keeping you- The Machina running TOP FORM!

So in wrapping up this edition of SIMPLICITY….

I feel the same with this subject as I do with “refeed” approaches.

If you LOVE IT you WANT TO DO IT!  #HUSTLE #OUTWORKEVERYONE #NOOFFDAYS #REFEEDFORWEAK

I cannot stress enough that you should always be cleared by your practitioner prior to engaging in any strenuous  exercise..

please send me your questions, comments,I really look forward to them..

Find me @S.P.Q.R._FIT on Instagram

@Romarenagade on Twitter

 

Now if you Want it- GO GET IT…..#FORZA

UnCoated

In this the first topic of what I intend to be a insiders guide to the supplement / performance supplement industry I will provide no holds barred information from behind the scenes.

I want to openly state that I am NOT positioning my topics or positions with a pre set bias. I want to also state I have no intention of pulling punches on expressing my feelings. We have enough of that in the world today and the last think I wish to do is add another blog and podcast to line pile of worthless fodder available. Instead I will speak freely and when I feel necessary be very forward in my harshness.

I have (1) objective – Provide information that will benefit the end reader. period.

With that in mind here we go,

My first topic Uncoated will attempt to de mystify the protein bar category. I will break this into (4)installments and wrap up the series with a podcast and reveal of “whats next”.

So where to start. Ok, I Hate Protein bars. I always have and thats why I am the most unlikely person to of become so deeply involved and ultimately immersed in the subject.

To properly analyze the current landscape of this booming category I would first like to reflect back a bit. In the 1980s  and 1990s Protein bars were considered a candy alternative and really nothing that dynamically made a impact. The players were brands such as Powerbar, PR Ironman, Tigers Milk, Balance to name a few of the more popular brands. The common theme was “convenience” in a pinch. I avoided these products like the plague.

In the Late 1990s and early 2000s came the dawn of more targeted nutrition bars geared towards high Protein, and lower carbohydrates and sales exploded with Atkins, Detour, Supreme Protein bar , Pure Protein and many new comers boasting next generation specs and decadent taste profiles. Unfortunately all at a cost, Dirty ingredients, hydrogenated oils, Sugar alcohols (in excess) , cheap denatured proteins and very lengthy ingredient panels. Truthfully sales did explode which gave a hint to the possible future.

The dilemma of the 2000s was simple a choice

  1. Organic , natural ingredients however loaded with sugar and inferior protein ( If any added at all)
  2. Performance Macro profiles as a cost of junk processed ingredients, sugar alcohols, artificial sweeteners, just not a feel good scenario.

So the category grew despite the lackluster offerings.

The need for portable, convenience drove many to buy. I myself even would  consume the occasional EAS Myoplex Deluxe bar ( Chocolate Peanut butter which honestly tasted good and featured quality protein blend ( best of the time) but also so much sugar my teeth would hurt.

myo

Rather than go down the rabbit hole and do a historical article which honestly serves no purpose other than to make illustration of my years in this game I will fast forward to what is significant.

It was 2010 and I was hearing constant mention of a passionate group of industry “Outsiders” , a new brand and STORY. The STORY was giving us all the product we wanted but did not think we could have. The brand was Quest Nutrition and the product the Quest Protein bar. I stumbled onto my first Quest bar in my travels in northern New Jersey and still remember like it was yesterday. The flavor was Peanut Butter supreme, I remember flipping the label and seeing the great macros, the remarkable tag line “They said it couldn’t be done” brilliant! The taste – clean, tasty, and then the ingredient panel – short- the only negative was the addition of sucrolose ( a artificial sweetener I and many avoid ).

qpb

What happens next, I became part of the Quest early brand direction team. I was extremely proud and passionate about launching and building the narrative to the natural products consumer through our all natural initiative.

I will openly state that the time I spend with Quest and the relationships I forged are priceless to me. However in 2014 I made the difficult decision to move on. I simply believed then as I believe now that Remarkable doesn’t scale to Ubiquity. Mass is not special.

So here I am. As I write this I am aware that my involvement means I absolutely am not without bias. I also realize that I understand this space very well and will simply do my best to direct you the potential consumer towards making your best choice.

In todays marketplace there is a very uninspiring theme of creating a commoditized knock off, dress it up, fund it and hope to pull some marketshare. These are simply JUNK offerings and I will dig into details in part II.

I will not name names. I will instead give my buyers guide that will hopefully help with making the best decision.

I will expose the things to look for- good and bad.

In part III I will call out some small and remarkable brands/stories and why they are so special.

and Finally In Part IV Ill talk about whats next, what we need and sum it all in my T2 Experiment podcast.

Please feel free to ask me to include anything  you wish answered also

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