tag:blogger.com,1999:blog-78445008749616197062023-07-17T21:59:15.442-07:00The Assassin's Workout GuideIncrease Strength, Flexibility, Endurance and Train Like An Assassin to Become AWESOME!Jon Bodenhttp://www.blogger.com/profile/08721911955577175701noreply@blogger.comBlogger5125tag:blogger.com,1999:blog-7844500874961619706.post-22624792160847289472011-04-28T12:10:00.000-07:002011-04-28T12:25:11.661-07:00"Nutritional" Fast Food Options<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://buffawhat.com/wp-content/uploads/2009/07/food4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://buffawhat.com/wp-content/uploads/2009/07/food4.jpg" width="256" /></a></div><br />
<div class="MsoNormal"></div><div class="MsoNormal"></div><div class="MsoNormal">Two of my good friends complained to me that they don’t have enough time to cook food, so they end up eating out. Due to the fast paced society we live in, eating out has become the lifestyle of many people. According to the U.S. Department of Agriculture's <a href="http://www.ers.usda.gov/">Economic Research Service</a> (ERS), Americans now spend 48.9 percent of their food dollars away from home. This is the highest percentage currently on record. Thirty years ago, only about 37 percent of those food dollars were spent away from home. Fifty years ago, that figure was just 25 percent.<o:p></o:p></div><a name='more'></a><div class="MsoNormal">However, as some would say, it is what it is. Therefore, I spent this week going to fast food chains attempting to find what is acceptable to eat in order to continue living a slightly healthier lifestyle. I learned that you could keep yourself around 300 calories if you just get the one item. I imagine you’ll want to get fries and drink with that, but I wouldn’t suggest it.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Whether you order small or medium fries, you are going to add another 220 to 450 calories to your meal. That cup of soda on average will give you 200 more. Now what was once a 300-calorie meal has spiraled out of control into 800 or even 1000 calories of regret. Therefore, if you stick with what I prescribe below, you should be okay, but nothing beats home cooking.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-size: large;">McDonalds</span></b><o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><o:p></o:p></div><div class="MsoNormal">We’ve all seen <i>Super Size Me</i>. And while McDonalds has done a lot to change their image, I usually wouldn’t make this my first choice for fast food. Here are your options below.<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Breakfast Sausage Burrito<o:p></o:p></span></b></div><div class="MsoNormal"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 burrito, Calories: 300, Fat: 16g, Carbs: 26g, Protein: 12g<o:p></o:p></span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="color: #bf9000;">Egg Cheese McMuffin<o:p></o:p></span></b></div><div class="MsoNormal"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 sandwich, Calories: 300, Fat: 12g, Carbs: 30g, Protein: 18g<o:p></o:p></span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Cheese Burger<o:p></o:p></span></b></div><div class="MsoNormal"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 cheeseburger, Calories: 300, Fat: 12g, Carbs: 33g, Protein: 15g<o:p></o:p></span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">California Cobb Salad w/ Grilled Chicken (Half a pack of balsamic vinaigrette)<o:p></o:p></span></b></div><div class="MsoNormal"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 serving, Calories: 280, Fat: 11g, Carbs: 12g, Protein: 35g<o:p></o:p></span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-size: large;">Burger King</span><o:p></o:p></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Home of the Whopper, which consequently is a whopping 670 calories. Think about that next time you want to bite into that flame broiled delight. Here are your options, but they’re not much.<o:p></o:p></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Jr. Whopper No Cheese No Mayo<o:p></o:p></span></b></div><div class="MsoNormal"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 burger, Calories: 310, Fat: 23g, Carbs: 26g, Protein: 16g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Chicken Tenders 4 Pc<o:p></o:p></span></b></div><div class="MsoNormal"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 4 (62g), Calories: 190, Fat: 11g, Carbs: 10g, Protein: 10g</span><o:p></o:p></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="font-size: large;">Wendy’s</span><o:p></o:p></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">This is one company that has made great strides in giving its customers healthy options. I especially like that you can get a bottle of water instead of soda if you order the meal. Brilliant!<o:p></o:p></div><div class="MsoNormal"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Chili -Small<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 small, Calories: 220, Fat: 7g, Carbs: 22g, Protein: 18g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Chicken Nuggets<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 5 nuggets (75g), Calories: 230, Fat: 14g, Carbs: 13g, Protein: 12g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Spicy Chicken Nuggets<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 5 nuggets, Calories: 230, Fat: 14g, Carbs: 13g, Protein: 12g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Baja Salad – Half Size No Tortilla Chips or Dressing<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 container, Calories: 280, Fat: 17g, Carbs: 19g, Protein: 17g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Caesar Side Salad<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 Salad w croutons and dressing, Calories: 250, Fat: 17g, Carbs: 19g, Protein: 7g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Jr Hamburger Deluxe<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 burger, Calories: 260, Fat: 11g, Carbs: 28g, Protein: 13g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Ultimate Chicken Grill Sandwich (No Sauce)<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 sandwich, Calories: 300, Fat: 4g, Carbs: 39g, Protein: 29g</span><o:p></o:p></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="font-size: large;">Taco Bell</span><o:p></o:p></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">Sometimes tacos are often a great food option if you know what you’re looking for, however, it’s rare that we only order one taco. That’s why portion control here might have you saying, “Yo Quiero something else”.<o:p></o:p></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Soft Taco - Beef<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 taco, Calories: 200, Fat: 9g, Carbs: 19g, Protein: 10g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Soft Taco – Chicken<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 taco, Calories: 180, Fat: 6g, Carbs: 18g, Protein: 14g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Hard Taco - Beef<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 Taco (2.75oz), Calories: 170, Fat: 10g, Carbs: 12g, Protein: 8g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Fresco Grilled Steak Soft Taco<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 Taco, Calories: 150, Fat: 4g, Carbs: 19g, Protein: 9g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Fresco Chicken Soft Taco<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 taco, 110g, Calories: 150, Fat: 3.5g, Carbs: 18g, Protein: 12g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Gordita Supreme - Beef<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 1 Gordita, Calories: 300, Fat: 13g, Carbs: 31g, Protein: 13g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Gordita Supreme - Steak or Chicken<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Serving Size: 153 g - 1 gordita, Calories: 270, Fat: 11g, Carbs: 29g, Protein: 17g<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="font-size: large;">Subway<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">We all remember how Jared Fogle lost a lot of weight by eating subway sandwiches only. Who can argue with the facts? At Subway, there are too many options to choose from, which goes to show you that you can eat out and still eat healthy. For the sake of time here is a way to choose from the subway menu and keep everything under 300 calories.<o:p></o:p></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="color: #bf9000;">Choose a 6-inch sub or a deli round topped with lots of veggies and ham, roast beef, or turkey breast. Use mustard or vinegar as a topping and for an additional 45 calories, add 1 tablespoon of light mayo.<o:p></o:p></span></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><span class="Apple-style-span" style="color: #bf9000;">Any of the salads with 6 grams of fat or less topped with a fat-free Italian dressing and lunch comes in under 250 calories.<o:p></o:p></span></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="color: #bf9000;">Most soups (not chili, which is 310 calories) that do not contain bacon or cheese would only add approximately 90 calories to the meal</span>.<o:p></o:p></b></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><b><span class="Apple-style-span" style="font-size: large;">Conclusion</span></b><o:p></o:p></div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;"><br />
</div><div class="MsoNormal" style="line-height: 18.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">I think that for the majority of us eating out isn’t something we need to do everyday. With a little planning, we can make sure to have healthy meals ready to go throughout the week. But if you are in a tight spot, remember that there is always something you can eat that won’t ruin your physical goals and won’t have you feeling guilty about your nutritional decisions.<o:p></o:p></div>Jon Bodenhttp://www.blogger.com/profile/08721911955577175701noreply@blogger.com4tag:blogger.com,1999:blog-7844500874961619706.post-84511525865692638722011-04-25T13:08:00.000-07:002011-04-25T13:13:58.782-07:00Things To Think About Before You Start Working Out<div class="MsoNormal">It has been almost five months since I began to develop what I call the assassin’s workout and about two months actually using my own workouts. While I have dropped my body fat percentage from 15% to 10%, I have a ways to go before I can truly call myself an ASSASSIN. Most of the changes are due to a strict nutrition plan and workouts that takes anywhere from 15 to 35 minutes a day, five times a week, with Saturday as either a bonus day with a specific challenge or a rest day and Sunday always resting. Here are some things to think about as you begin to workout.</div><a name='more'></a><br />
<div class="MsoNormal">Change is the Spice of Life!</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">When someone plays the piano, they know that each note will progress towards the final cadence; however, If that person kept hitting the same note over and over again, it would no longer be a song, it would just be noise. It’s the same with a workout. If you keep doing the same thing, you are effectively halting your progression towards the physical goals you’ve set out for yourself and are more likely to stop. That’s why changing up what you’re doing on a daily basis will get you past those bumps in the road and make working out much more fulfilling.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Nutrition Trumps Everything</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">A lot of my close friends ask me for nutritional advice and I notice the same questions always pop up. So I would like to say one thing on nutrition. If you are eating the wrong things than no amount of working out will help you. Let me qualify that statement. There are some who believe that if you workout a lot and burn calories like crazy you can eat just about anything, but the issue has nothing to do with caloric intake. Rather it has a lot to do with your body’s needs. In order to maintain muscle you need certain types of food, and no, protein is not the end all of muscle growth. There are many factors that play into conditioning your body. I know I can eat a piece of cake on Saturday and a brownie on Sunday and probably be fine, but if I’m eating things with tons of refined sugar all the time, I can guarantee that my body will become as soft as the state puff marshmallow man. I’ll have to dedicate an article to just nutrition, however, for the sake of time, let me just say that you should be less concerned about how many calories you eat and more concerned about when and what you eat.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Gymnastics Ain’t Easy</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Even though the workout I have developed doesn’t have gymnast exercises as part of the main workouts, I decided to put physical challenges as bonus material for those who want to go above and beyond and join an elite group of people who master all the skills (I hope this number will surpass my expectations). I took it upon myself to learn how to do some things that I consider assassinesk like flips and tumbling. The first time I attempted to do a back flip, it wasn’t pretty. The first time I tried a front flip I slammed my tailbone against the ground. I watched these amazing people defy gravity, and realized that to perfect those moves, they put in hours of practice. It didn’t come over night. However, I don’t want anyone reading to think that it’s not possible to learn. Each move has a direct correlation with a specific body part, and the more physically fit you are, the easier it is to do the challenge. Still I stand by my belief that gymnastics ain’t easy.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Always Challenge Yourself</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Lastly, I want to say that workouts are the ultimate challenge because it’s not a competition against another person, but against yourself. You are attempting to surpass where you were a week, a month or even a year ago. The effort you put into your workouts will be your opportunity to demonstrate to yourself that you can accomplish anything you put your mind to. Any workout program is an exercise in self-motivation. If you succeed in that, than you are more likely to succeed in other areas of your life.</div><div class="MsoNormal"><br />
</div>Jon Bodenhttp://www.blogger.com/profile/08721911955577175701noreply@blogger.com0tag:blogger.com,1999:blog-7844500874961619706.post-22849441510477816292011-01-16T18:08:00.000-08:002011-01-16T18:08:06.166-08:00First Time Flipping<!--StartFragment--> <br />
<div class="MsoNormal">“Just focus on the jump,” Coco said with determination. I looked at him unsure and I think he could tell I was a little nervous. He gave me a reassuring smile, and asked me what I was focusing on. </div><div class="MsoNormal">“The Jump,” I exclaimed.</div><div class="MsoNormal">“Good,” He said enthusiastically while grabbing the back of my shirt to spot me.</div><div class="MsoNormal">Coco, whose real name is Akram, had been doing flips for more than ten years, and runs a business teaching cheerleading teams how to do stunts and a whole lot more. However, he offered to teach me how to do flips when I told him about my assassin's workout guide. This was my first time ever trying a standing back flip and I was mentally petrified of landing on my neck.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Pain is usually a good deterrent to trying new things. A general rule that many of us follow is: If it hurts, don’t do it. I was ignoring that sage advice. I knew there were risks, but my determination to do back flips like Bruce Lee outweighed my fears… at least while Coco was spotting me. </div><div class="MsoNormal"></div><a name='more'></a><o:p></o:p><br />
<div class="MsoNormal">“Focus on the jump, focus on the jump.” I repeated this mantra over and over while Coco held tight. I practiced bending my knees slightly a few time and then I jumped up as high as I could towards the room like I was mimicking Superman. I kicked my knees back and tucked them in and all of a sudden became very disoriented. I was upside down, and I had no idea how I was going to land. I think my body knew it wasn’t supposed to be in the air, so it did what was natural, it braced for impact. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I felt my knees slam against the spring floorboard. My first attempt at a back flip was over. I had failed to land. I guess it wasn’t a surprise, but I had assumed it would have been a little more graceful.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">“You opened up too early Jonathan,” Coco said while grinning, “You have to keep your knees in.” He paused and then repeated, “Knees in, focus on the jump.” If that was all it took to land a back flip then I was well on my way. However, I knew there was more to it than that. Mentally I wasn’t there. I didn’t feel comfortable jumping backwards. Risk of injury was still too great.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Facing Mental Challenges<o:p></o:p></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I attempted the back flip that night about 15 times and only managed to land one correctly. However, I did gain more confidence on every attempt. If only that was enough.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Three days later I decided to go to a park near my house, and try a front flip on my own without any formal instruction. Coco had warned me not to try anything without him because, as he put it, “that’s how people get hurt.” However, I translated that to mean that he didn’t want me to try a back flip. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I was unjustly cocky that afternoon. I thought I could manage a front flip with no problem because I had landed one back flip during the course of two hours. However, I felt that after watching a few YouTube Tutorials I was qualified to try it. At worst I land on my butt.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">When I arrived at the park, I practiced running and jumping. Stomping on the ground and then jumping. Running and jumping and tucking my legs to land. “This was going to be easy,” I told myself. But every time I went to do the flip, all I could do was see myself falling on my head, my back, and my butt. I hesitated each time, and pulled back before I even did anything. I realized my challenge wasn’t physical, it was mental. I tried visualizing myself successfully doing a front flip. How it felt, how it looked. These mental exercises usually worked for other things that were less dangerous, like talking to a girl.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I got a running start, and then at the last minute pulled back. I thought maybe a few failed attempts would wise me up. Maybe the pain wouldn’t be so bad. I used different rationales to convince myself that doing a front flip wrong wasn’t going to kill me… at least I hoped it wouldn’t. So once again, I began with a run. I felt the rush of blood to my head. I was upside down and felt my feet slam against the ground followed by the small portion of my back right above my butt. Even though I was on lush green grass it still caused quite a bit of pain. It had been an entire hour of physical and mental preparation just for one pathetic attempt. I was disappointed.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">I walked home sore and realized that I was a long way off from being an assassin, but I also knew more pain would follow in the coming days.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>The Basic Exercise For a Back Flip<o:p></o:p></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">So you want to physically prepare yourself for some flipping action. Coco mentioned two things that will allow any person to do a back flip. The Jump and kick back with your knees and hips. He gave me two exercises to solidify the motion in my mind and build strength.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><i>Jumps: (2 sets of 20) </i></div><div class="MsoNormal">I know this sounds obvious, but these are very specific jumps. This is done by starting with both arms at your side. Bending your knees only slightly, and then jumping as high as you can while keeping your back straight, and your arms flying up like superman. Don’t worry if you don’t get super high; just build those leg muscles up. You’ll need them when you’re jumping off rooftops.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><i>Hip and Leg Lifts: (2 sets of 20)</i></div><div class="MsoNormal">I don’t know the name for this exercise, so I just called it this. The way it works is you lay on your back with your arms stretched out above your head like you're diving. You then kick and tuck your knees back into your chest while raising your hips and lower torso in. If you’re doing it right, you’ll feel it by the 10<sup>th</sup> rep.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">The theory, at least from what I was told, is that combining these two exercises will give you the mental and physical know how to do a flip. You can try them at home. It’s pretty simple, and the second workout is a good one for your abs.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b>Danger Zone<o:p></o:p></b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">These are the videos I watched on YouTube to learn how to do a flip. Try it at your own risk future assassin.</div><div class="MsoNormal"><br />
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</div><!--EndFragment-->Jon Bodenhttp://www.blogger.com/profile/08721911955577175701noreply@blogger.com2tag:blogger.com,1999:blog-7844500874961619706.post-23507437267427904652011-01-11T12:57:00.000-08:002011-01-13T00:19:46.894-08:00Waterfall Training in Your Shower: The Benefits of Cold Water<a href="http://powerkarate.ca/Graphics/oyama_waterfall.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://powerkarate.ca/Graphics/oyama_waterfall.jpg" style="cursor: pointer; float: right; height: 344px; margin-bottom: 10px; margin-left: 10px; margin-right: 0px; margin-top: 0px; text-align: justify; width: 200px;" /></a><br />
<div style="text-align: justify;">It was a week ago today that I began the uncomfortable habit of taking ten-minute cold showers. The first time was literally an eye opening experience. I turned on the shower, but only the frigid water flowed from the showerhead. This was intentional of course, but I really had no idea what I was getting into. Touching the water with my fingertips, a cold shiver ran down my body. I began to think that maybe this wasn’t such a good idea. In this day and age, we obviously had water heaters for a reason, so why was I so insistent on trying this out?</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">In Japan and other places around the world, those who practice Shinto will travel to an icy cold waterfall and stand underneath it in order to cleanse the spirit. This ritual is known as Misogi. Knowing this, I tried to convince myself that I was a Shinto master and meditating under an ice cold shower was the same as a Japanese waterfall.</div><div style="text-align: justify;"><br />
<a name='more'></a></div><div style="text-align: justify;">I had a weird self-dialogue that went on for a few minutes in my head, but finally I jumped in. “That is C-C-COLD,” I cried out loud, and then jumped away from the freezing water. After a bit more mental coaxing on my part I lathered up, and stepped back into the line of fire. My mouth began to shiver as my body convulsed. It was trying to tell me something, but I ignored it and just continued standing there with my back against the water. Finally after a few minutes, I shut the water off and dried myself with my giant warm towel. I had completed my first cold shower, but somehow the experience left me wondering if the benefits would outweigh the discomfort.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Now you may be wondering why this whole thing started. Well, after reading an article about Thermal loading, something that I won’t try to explain because I don’t really understand it myself, and the positive effects that come from standing or sitting in cold water, I decided to do some more research on both subjects. When I finished my studies of cold-water therapy, I couldn’t help but try it.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I learned that it can help you lose weight, something that I don’t really need to do, but it’s nice to know that it’s an option. It also improves blood circulation by causing your blood to move to the organs to keep them warm. It has been argued that stimulating the circulatory system keeps you looking younger and healthier, so why not be a good-looking assassin as well?</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">According to a study done in England at the Thrombosis Research institute, when our body attempts to warm itself, our immune system releases more white blood cells, which increases our chances of not getting sick. But it doesn’t end there. In the same study they also found that testosterone was increased when taking these artic showers. If you don’t know already, testosterone is one of the main components for building strength. Great for an assassin in training like you and me. Finally, the last benefit that I realized personally was that my energy level was up. Even after an exhausting workout I could take a cold shower and I was right back to my chipper self with no down time.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">While I wouldn’t recommend this to the faint of heart, I’ve begun to enjoy these showers, and each time it becomes easier, but if you want to try it, I suggest you start with warm water, and then after a few minutes wean your way down to the cold, and just stand there with your back facing the shower. You’ll start to feel the effects as soon as you shut the water off. I may not be a Shinto master, but I am well on my way to becoming one.</div><div style="text-align: justify;"><br />
</div><br />
<div style="text-align: justify;"><span class="Apple-style-span" style="font-weight: bold;">Note:</span></div><div style="text-align: justify;">Please don’t try this if you have high blood pressure, heart disease, or are overheated and/or feverish. It’s just not a good idea. Use your own judgment, or the judgment of your physician, but be careful! Over exposure to cold water can be harmful as well.</div>Jon Bodenhttp://www.blogger.com/profile/08721911955577175701noreply@blogger.com2tag:blogger.com,1999:blog-7844500874961619706.post-66396744870347918232011-01-06T18:03:00.000-08:002011-01-13T00:18:54.971-08:00New York City Assassin from the Future!<a href="http://farm5.static.flickr.com/4070/4258218049_7c70e0e121.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://farm5.static.flickr.com/4070/4258218049_7c70e0e121.jpg" style="cursor: hand; cursor: pointer; display: block; height: 341px; margin: 0px auto 10px; text-align: center; width: 500px;" /></a><br />
<div style="text-align: justify;">While on the Subway in New York City I stared at a man who appeared to be from the future. I suppose it’s possible that most everyone looks somewhat out of place in New York City, but his appearance and style were similar to that of Kyle Reese from the Terminator movie. Now some of you may be thinking, “But Kyle Reese wasn't an assassin.” And you know what? Tomato Tomäto. The original Terminator franchise is about someone coming back to assassinate John Connor or someone related to him... So let's not get stuck on minutiae. Anyways, I concluded that my assumption was correct and he was in fact sent to find some unsuspecting future leader who somehow would change the world, maybe for the better.</div><div style="text-align: justify;"></div><a name='more'></a><br />
<div style="text-align: justify;">I was transfixed on this dude, and I started to think that If he was indeed the assassin I believed he was, what type of workout regime would he have? What absurd skills would he have acquired over the years? And more importantly, how could I get those same skills?</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">Jason Bourne (Matt Damon) in <span style="font-style: italic;">The Bourne Trilogy</span> intrigued me because of his ability to remember the most minute details, escape from danger, and take care of the guys who were trying to kill him. One of my favorite lines in the first movie is,</div><blockquote>I can tell you the license plate numbers of all six cars outside. I can tell you that our waitress is left-handed and the guy sitting up at the counter weighs two hundred fifteen pounds and knows how to handle himself. I know the best place to look for a gun is the cab of the gray truck outside, and at this altitude, I can run flat out for a half mile before my hands start shaking</blockquote>Think about the qualifier on that last line. Jason Bourne can run flat out for 0.5 miles at high altitudes. Does that mean he could run flat out for longer in more ideal environments before his hands start shaking? Another thing, it doesn't say that he'll stop running, just that his hands start shaking. Imagine the conditioning both mentally and physically to be able to do any of the things he says above.<br />
<div style="text-align: justify;"><br />
</div><div style="text-align: justify;">While I personally have no desire to harm anybody, I would like to know what it takes to be, as Barney Ross (Sylverster Stallone) put it in <span style="font-style: italic;">The Expendables</span>, "The shadow, the smoke in your eyes, the ghosts that hide in the night." Alright, not the most quotable movie, but the guys in that movie are icons of pure manliness as well.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">The Subway train came to a stop, and Mr. Assassin stepped off, but not before looking at me. I quickly diverted my eyes down at my luggage avoiding his gaze, and after that subway ride into Manhattan I made the decision to start a blog dedicated to my own personal development in increasing my physical and mental abilities while attempting to become awesome. Who knows... if that guy really was from the future, maybe he read this blog as a kid, and I set him on the his destructive path. If that is the case, I apologize to the possible future leader who lost his life because of my desire to improve myself.</div>Jon Bodenhttp://www.blogger.com/profile/08721911955577175701noreply@blogger.com2