Friday, January 30, 2009

Incredibly Inspiring Video - Get Back Up!

..and you thought you had a bad day?

There are times when we think and felt that our life is worthless - everything you do doesn't seems correct, or things seems impossible to you.

see below and be inspired.

So, what do you do when you fall down? You get back up. Bigger and better things awaits you.

Have a great weekend.

Sher Khan.

Monday, January 26, 2009

Ginseng soup.. anyone?

Gong Xi Fa Chai to my chinese friends all over the world!

It's 2-days public holidays here in Malaysia, and I'm taking the opportunity to do some shopping and trying new recipes!

These days, I've always looking to add some new flavors into the food I'm taking, as long as it's good in its nutritional values and brings benefits to me, I'm all for it!

Recently (during last christmas), I was at a food court, looking for things to eat, and stumble upon this stall that sells various chinese soups - from ginseng to herbals soups, etc (it's at Lot10 shopping centre). I've never in my life ever taste any of these (I used to cringe when my chinese friends ate them.. remember that William? (not sure if he'd ever read this)). That day, in the name of 'a good stuff', I ordered a bowl of its chicken-ginseng-soup.

It look something like this image below (well I borrowed the picture from a site - so you get the idea, there's a recipe there too).

As they said, the rest is history - I just LOVE them!!

Since then, I've been on a search of a chicken-ginseng-soup, but it's not easy to find some halal version of it (I guess I've not searched hard enough). Never mind I thought, this is a good chance to be adventurous and try something new myself at home!

As always, Mr. Google showed me the path, printed some ingredients list, and off I went to find it. I've no clue where to look for it, tried asking at my local grocery stores, found some pre-packages stuff branded under the name of 'Uncle Sun' - taste just like the one I expected. I'm happy - been having ginseng soups now at almosts every other weekend!

Now that I'm getting more familiar with the ingredients, I tend to buy the ingredients raw at the local chinese medicine shops - and make myself the soups (at least I can control how much salt etc). My family are getting used to it now, and all of them been taking it with me! even my 3 year old!

Since today is Chinese New Year, I wanted to be slightly 'oriental' and making myself the soup - this is my version below. Added some beans, celery, lentil, lotsa onion, etc - just to add more fiber to it.

This was my lunch, at least what's left of it. I tend to eat them all - the ginseng, dried wolfberries, chinese red dates, tree bark, dried longan, lotus seeds, everything! (except of coz the chicken bones), and I have it with some brown rice only. 

Hmm.. actually I've some left for a reason.. my dinner! ;)

Have you try something new today?

Sher Khan.

Thursday, January 22, 2009

Can I eat this.. that.. this?

I've people coming to me.. and ask.. 'Sher, can I eat this?' - holding a warm-chocolate-chip-muffin-top-with-some colorful sugary-stuff. I look at the person, with a surprise look, and have yet to open my mouth, and the person response 'This is it for my lunch... can right?'


Just yesterday, I had a colleague asked me, 'eh Sher, I wanted to ask you la, I've been on a diet for a while now, trying to lose weight,  have not been eating much, but it doesn't seem to work la, how ah?'. On her desk, I saw some candies, and a mug of a 'diet' tea. I asked, 'what do you have for breakfast?', she said, 'just this tea now, and 2 slices of the leftover pizza in the office pantry earlier at 10am'. I asked again, 'what about lunch?', she responded, 'not yet' (it was already 3pm), she still haven't do lunch, and saying she's so hungry, extremely hungry, that later she went to the pantry and made a herself two-pieces of white bread spread with some margarine.

Double Duh!

I even got people SMS me, asking 'sher, chicken tandoori ok ah?', 'what about corn-in-cup?','should I go for latte or mocha?', 'coke light?', 'chocolate can riteee?','gardenia break-thru?', 'there's a healthy cake sold at SecretRecipe, it should be ok right?'

duh. duh. duuuuhhhhhhh. duuuuuuhhhhhhhhhhhhhh..

If you've been following this blog, you'd know what I'd recommend.

Quick tips:
1. focus on whole real natural food - closest to it's natural form the better
2. no processed or junk food. period.
3. eat your breakfast as early as possible
4. eat 5 mini-meals, instead the normal 3 big meals a day
5. go low on sugar and salt - better yet, no table sugar, use rock-salt only
6. drink plain water (lots of them) and no sugar green tea your only type of drinks. forget fruit juices, even if it's 100%.
7. most important - stay away from the 2 most evil man-made food - the transfat and high-fructose-corn syrup
8. regular exercise - a mix of strength and cardio routines
9. aim for at least 5 servings of fruits and veggies a day
10. do not eat 3 hours before bed
11. target to have protein at each of your meal
12. add varieties to your menu daily - covering all food colors (red, green, yellow, white..etc)
13. go organic if possible
14. take fish oil supplements
15. don't burn the midnite oil - aim for at least 6 hrs of sleep a day
16. treat fiber! - as your best friend
17. interval training!
18. switch from butter to peanut butter (careful with brands loaded with HFCS & hydrogenated oils)
19. go nuts with nuts and seeds!
20. avoid the white menace (white flour, white rice, white sugar, white bread, white pasta)
21. focus on complex carbs (like brown rice, oats), no refined carbs
22. for carbs, focus on high phytonutrient index with low glycemix load.

hmm.. what else... I'll add more when they comes to mind.. if you want me to elaborate the points in more detail, pls drop me a note.

Try to add more of the good stuff into your daily diet and avoid the bad stuff, and I'm sure and can guarantee that you will lose weight (without depending on any magic pills or powders out there). The key is to work with your body as the nature intended it, not against it. Eat and drink stuff your body needs, and it will automatically burns the fat away..

ok.. i need to get my sleep now.

let's be healthy..

Sher Khan.

Wednesday, January 21, 2009

My 2008 blog posts

Just would like to summarise the articles that I've posted here since June 2008 till December 2008.

I've no secret, and revealing it all for the world... If you think it's useful, pls do comment and share it out.

Thanks for stopping by, and read all my scribbles.

Here it goes:

▼  2008 (34)

Gym is a must?

I've gotten some feedback to my recent posts asking...'Sher, what happened to you now, you've used to advocate using mostly full bodyweight workouts at home rather than traditional weight-bearing exercises in the gym aka bodybuilder routines. Is it because the bodyweight workouts no longer effective?'

Hell no!

You've mistakenly understood me. As you've seen in my recent posts (this, and this) - I've mentioned I went to the gym on the saturdays right? it's true, and that's like a day in a 7-days in a week. What do you think I've been doing the rest of the 6-days in a week?.. you guess right.. full bodyweight workouts at home.. Craig's style of coz!

To me, a full bodyweight workouts is the most time effective workouts, can do just about anywhere, and it's hard enough, that able to bring your heart rates skyrocketing - which is perfect for losing the fat while building muscles!
However, I needed that heavy weight bearing exercises just to varies my workout routines so that my body won't adapt to the same intensity/movement. Our body is smart, we should change our exercise routines every now and then, so that the muscles will keep guessing and it shall grow to accomodate to the condition you're feeding it..!

Some people thought since they can bench at 50kg, doing a bodyweight workouts is for beginners.. or sissy. Wait till they try some of the circuits, and I'll bet you, they'll agree that it's tough... 

Don't believe me?, try this sample from Craig's routine.

"Turbulence Training Bodyweight Circuit"
o Do each exercise at a 1-0-1 pace except for the holds.
o For Burpees & Running High Knees, go as fast as possible.
o Do all exercises without resting between each.
o At the end of the circuit, rest 1 minute & repeat twice more for a total of 3 sets.
1) Jumping Jacks - 60 reps
2) Spiderman Pushup - 10 reps per side
3) Walking Lunge - 15 reps per side
4) Spiderman Climb - 10 reps per side
5) Wall Squat Hold - 45 second hold
6) Plank Hold - 60 second hold
7) Burpees - 5 reps
8] Running High Knees - 25 reps per side

Try and let me know, how effective this is! (i've been doing it myself!!)

no equipment needed, no gym required. Just some space around you.

now, stop the excuses, and start moving!

ps: so you're busy? even the Obamas got the time to exercise.. you?

Sher Khan.

Sunday, January 18, 2009

Yesterday Gym session

Yet again, I've had a short explosive gym session yesterday. I went out for a quick shopping (that was I thought - going for Isetan's 3 members-day specials - i needed an extra new pants! - but stuck in weird traffic around the KL's golden triangle.. was out in the car at 5pm, and got back home at 6:50pm!! - crazy, so many people on chinese new year shopping spree.. - i thought we're in recession??)

Anyway, came back, changed to my gym-gear, and was in the Kg Pandan public gym at about 7:10pm, my target to finish 7:30pm. Due to the short period, I'm aiming for supersets (doing exercises back-to-back without resting). Did my quick stretching, and off doing the squat. This time around I starting off with a 40kg, alternating with chin-ups, then back to squat at 50kg. I did this for 4 rounds. Then off doing a deadlift of 70kg, at 2 reps, 4 sets. Then, bench press of 30kg, 10 reps, 3 sets. Then doing some abs routines with a 10kg plate on my chest. Immediately went into dumbell swing to squat (don't know what they called this), for 12 rep, for 4 sets, before finishing with some chin-ups again, and dumbell-row. At that time, the clock shows 7:50pm.
Warming down, and left the gym.

At nite, again, my body arching.. I know I had a good workout!
Fall asleep early at 11plus last nite.

This morning refreshed, read some articles, thought of sharing with you now..
Cardio or Weights? which one is better in losing weight..

How's your weekend so far?

be healthy.
Sher Khan.

Sunday, January 11, 2009

Weekend warrior

Last weekend I had the opportunity to go to the gym, finally, after soooo long. As I've mentioned before, I don't hv any membership to any local gyms, I just would like to proof a point that you don't need to have a gym-membership to get fit. Whenever we talked about 'getting healthy' - I hear a lot of voices saying he/she don't have that kind of money to pay for gym memberships etc, and because of that, he/she don't get fit and don't bother about it. Excusseeeeee!

My workouts routines are mainly at home.. indoor. I've planned it that way - main reason is because I need to consistently working out. My only problem doing it indoor is - I'm beginning to over-grown the equipments that I've. I still have the same equipment that I've shared with you back then (see my earlier post). oh oh, I've added a chin-up bar over the door few months back. I don't think I'm going to build a multipurpose home-gym, so going to the gym occasionally is something I'm looking forward to. 

At home, the total weights that I've is at 25kg only, and I don't intend to buy anymore weight plates. At the gym, I'm able to have that extra shocked to my body/muscles.. last saturday I did some workout like a 30kg squat, 40kg deadlift, and 35kg bench presses. I did a standard 8-12 rep at 3 sets, and some other routines (like cable crunch, dumbell row, etc) focusing on multiple-muscles exercises to boost my metabolism - that left my body arching till today!!

Immediately following the strength training indoor, I went outside the gym and started to do a 4x400meter runs around the red stadium track. Of coz, I did an interval training - alternating with slow and fast burst along the track. I needed that extreme cardio-boost, because as I've learnt, the hormones released from a hard-cardio training - the endorphin and the testosterone - is an excellent natural pain-killers..

Today, again, I did the HIIT (high-intensity-interval-training) to get that natural-booster to my arching muscles.

To those of you who are still giving excuses of 'no time lah' for not exercising, go ahead and read this article by Men's Health. It shows you how you can exercise in 15-mins only!

You can't fit that in your daily 24hrs schedule? 

Ask yourself this "Which is important - my TV time, or my health???"

all the best.

Sher Khan.

Nuts, Beans/Legumes, and Seeds

For the past months (at least 6-10 months back), I've been taking more nuts, beans/legumes, and seeds in my diet than ever before. The more I read about food and it's nutritional values overall, the more I value what nuts, beans/legumes, and seeds benefits to our body.

When I said nuts - they're are almonds, cashews, peanuts, walnuts, pecans, pistachios, etc. Seeds - sesame seeds, pumpkin seeds, flax seed, sunflower seeds, melon seeds etc. Legumes - lentil, dried beans, soy beans, chick/garbanzo beans, black-eyed beans, red beans, peas, green peas,or even quinoa etc.

Do a search on google for the health benefits of these wonder foods and you shall agree with me.

Initially, when I tried to find these stuff, I'm having difficulties in finding the ones I need - RAW - the ones you normally found in the supermarket are either roasted with some vegetable oil, or salted, or honey-roasted, or heavily covered/coated with something. If you've been following my diet here, you know that's a major no-no for me. I just need the stuff raw to get the full benefits of it.

After much searching, the only place that I can find them it is in my local bakery store. It's as raw as it gets, even better, I can get some with their shells, or some without, or some already crushed, sliced, powdered/ground, etc.. many choices. (well, I can also find it in some health food store, aka organic stores - but they're just a bit tooooo expensive,. But i do take them sometimes if I've that extra cash).

Stuff like chickpeas/garbanzo beans - I soaked them overnight, and just bring them to boil the next morning - with just water. Eat them as my snack, or mix into my salads, or make myself a nice homemade hummus! - love them so much!

Generally, these stuff I often eat them with my oatmeal, or sprinkle them on my salads/veggie dishes. Recently, I've found if I've dry-roasted them slightly, it taste so much better (sesame seeds, sunflower seeds, pumpkin seeds, or even almonds and cashews).

BTW, do you know that sesame seeds has the highest amount of Plant Sterols/Stanols?? it's the plant cholesterol, very similar to the cholesterol found in animals. Just that plant sterol reduces your LDL (bad) cholesterol if you consumed enough of it. These days - especially in the Americas, you'll see a lot of food that is sterol/stanols-fortified food - due to it's effectiveness, and that's the latest marketing technique for people to buy more if their food. Why not taking it in it's natural form?, and worst, those cholesterol lowering drugs such as lipitor and statin..  

so why wait, go and eat more of this stuff - naturally.

be healthy.. 

Sher Khan.

Sunday, January 4, 2009

Treating/Indulging yourselves?..

hey ya all,

Spent some time reading some blogs, and stumble upon my trainer, Craig, commented on what he treats himself during the holidays.. 

I'm surprised even a hardcore trainer indulge himself!!! (we are all humans :)

see here.. some excerpt of his post.. 

...... Later in the afternoon, I had a piece of peanut brittle. The last piece left over from Christmas. My friend Tom Venuto, was asking me to share the "treats" I had over Christmas.

To be honest, I had quite a few. But I ate them in small bits. No "going overboard gluttony" for me. Here's the run-down.

On most days, I had 4-5 pieces of chocolate covered peanut brittle. That stuff should be outlawed. On Christmas day, I had two pieces of an ice cream dessert. And some chocolate treats.

I also got a small pack of chocolate covered nuts and ate those before New Years.

Finally, one night we watched "The Dark Knight", and I had a Coke and some pringles.

So there you go. Quite a few holiday treats. But I swear I didn't gain an ounce of fat. Thanks to the Turbulence Training Lifestyle. Allows you to be quite flexible with nutrition and workouts.

Overall, a great holiday season!

Happy New Year,

Craig Ballantyne, CSCS, MS 


But then again, look at his gruesome training regime earlier.. i guess he deserved the treats!)

My version of indulging/treating myself is slightly different now.. I'd take an extra serving of the piece of chicken, an extra handful of unsalted almond/cashews, or more fruits and than should for that particular seating... I just don't see ice-creams or sinful sweet and savory dessert is something I should be taking (close to 2 years nowww!!).. yet.. I still have a goal to achieve.. remember?!  ( my post earlier on this topic " Stay Good 90% of the Time" and "Celebration = Food"). 

 I guess, if (..or when) my body is like Craig, then I can start having that ice-cream or coke or that pringles... once a while. ;) ... right Craig? 

Sher Khan.

Friday, January 2, 2009

Top 60 Things Learned in 2008..

this is not from me, it's from Vince,

Got this email from him, and i love it so much that I want to share with all of my readers!

I agree most of what he said.. even on Dark Knight movie, etc.


Hi Sher,

Head on over to my blog to read the 60 Things I Learned In 2008. It touches on all areas of my life, even personal.  I think you'll find it very entertaining and very inspiring...

If for some reason you can't open my blog... here are the top 60 things I learned in 2008:

1. 90% of getting a six pack is diet, diet, diet.  I have experimented with dozens of different programs and in the end, the only time I see my body drastically change is when my diet is perfect for 8-16 weeks straight.
SHER: yup, I agree!

2. The first 10-30 days of creating a new habit is the hardest and offers the greatest resistance.  Aim to change only ONE habit each month - anything more is too much. Prioritize the new habit as the first thing each morning which is when you have the greatest will power.

3. Entourage continues to be the most entertaining T.V. show ever. I have overdosed on this show for hours at a time and don’t regret one single episode.  UFC is a close 2nd.
SHER: err.. not sure about this one.. never seen Entourage..

4. People are looking for the program that says they can lose weight while eating Krispy Kreme Donughnuts. This is a reflection of our society’s lust for instant gratification that I predict will get worse and worse.
SHER: so true.

5. Answering your tech-toys first thing in the morning is the best way to let other people control your day. Don’t open your Inbox, reply to text messages or reply to voice mail until you have done 2-hours of productive work each morning.
SHER: ok ok, i admit of this.. trying to do my things first thing in the morning.

6. Figure out what truly motivates you. What is your irrational obsession or what is your worst nightmare?  Understand what motivates you and focus on it.

7. Learn by ‘doing’ - not by talking about it. I am sick and tired of people who post on forums and ask, “What do you think of this diet or workout etc.?” How the heck do I know? Go try it for yourself and come to your own conclusions.
SHER: i love this one Vince!

8. The best way to stay consistent is to schedule exact times for all your workouts, at least one week in advance.

9. Set “behavior goals” instead of “outcome goals.” Instead of saying, “I am going to gain 20 pounds of muscle,” say, “I am going to eat 4 eggs, 2 slices of toast with peanut butter and a veggie shake within 20 minutes of waking up each morning.” Focus on specific behavior change to enforce new habits that will lead to your outcome goal.
SHER: another excellent lesson!!!!!!

10. Bring a written plan on paper to the gym with you.  Don’t “wing it” or “make it up as you go.”  Knowing exactly what you are going to do before you arrive will motivate you to complete the entire workout and see progress.

11. In relationships, focus on becoming on the right person instead of finding the right person.  The more time you spend on trying to find “the one” is less time you can spend on yourself growing.  Focusing on growing will attract the person of your dreams.

12. Take the exact workout you are doing now and do the same number of reps, sets and exercises and do it less time and your muscles will grow.

13. When it comes to getting a six-pack, I mean single digit body fat, be prepared to train at least 1.5 hours a day for 6-7 days a week.  If you’re diet is absolutely perfect you might be able to do 1 hour a day for but be prepared for 6-7 days a week.  There are no short cuts.  Fat is stored body fat that needs to be burned off.
SHER: oouucch!

14. Free weights still trump machines.  Use free weights and barbells as much as possible.

15. There is zero relationship between your educational knowledge and your yearly income.

16. Your body hates change but responds extremely well to it.
SHER: so true!.. it hurts, but it grows!

17. ART (active-release-therapy) and aggressive massage continues to work wonders and be my number source of therapy.  Find a reputable A.R.T. therapist if you are on the injured list.
SHER: hmm.. something new here to me.. does a SPA trip count?

18. Cold water showers are absolutely necessary if you plan on training 1.5-2 hours a day.
SHER: tried this - followed your advice earlier.. well.. i normally take cold showers anyway..

19. Sky diving is the biggest adrenaline rush of all time and everyone should do it I once before they die. If you shit your pants when your feet leave the plane, that’s normal.
SHER: never had the chance.. back then i'm afraid the chute won't take my weight.. now, i can't use that excuse..!

20. The best way to pursue a relationship is to become friends first, I mean become best friends first and then consider dating. Dating to find a best friend has a low success rate and results in a lot of pain.
SHER: duh!.. vince, you're learning.

21. You can gain muscle training each muscle group with Jon Benson’s 7 Minute Muscle workout. The coolest and most challenging workout I’ve ever tried this past year.
SHER: will try soon.

22. The best time to train if you wish to lose belly fat is within 30-minutes of waking up on a empty stomach.  I relied on at least 45-60 minutes of low intensity cardio 5-7x a week at the greatest incline while reading personal development books or listening to business audios.  Post workout, I prefer interval cardio.
SHER: hate morning cardio. prefer something later in the evening. my focus has always been interval.

23. Bicep curls do not produce bigger biceps. Focusing on increasing your body’s overall size is what makes your biceps bigger.  You must add at least 10 pounds of over all weight to gain at least 1 inch on your arms.
SHER: i do lots of chin-up these days.. that counts?

24. If you’re lower back pain is not going away and you are not stretching at least 30-60 minutes a day - take a hint.  Focus on stretching your hip flexors, hamstrings, calves, gluts and quads every day.

25. Inconsistency will ruin any solid training program.
SHER: so true!

26. The Dark Knight was the best movie of the year.  I can no longer go to the movies because nothing compares.  This is how all movies should be made in the future.

27. My best workouts came after having a shot of espresso or cup of black coffee 30-60 minutes before my workouts.
SHER: mine.. after my rest day. If I were to do a daily routines, i can't complete much sets.. it hurts. but if I rest 1 day, and do complete exercise, I achieve more!

28. Sleep is far more important than you think it is.  I wish I could live by the motto, “I’ll sleep when I dead,” but I think I’ll end up dead sooner if I follow that motto.
SHER: something I've not done seriously. perhaps this could be my goal this year!

29. You are what you eat.  Eat garbage and you’ll look like garbage.
SHER: I seriously understand it.

30. Your word is your bond. That’s all you have in life.  If you say you’re going to do something, do it.  If you don’t do it, don’t say sorry to me.  Say sorry to yourself because you let yourself down, not me.

31. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise, dance classes and more pills, powders and liquids…

32. If you get to the point in your workout where you are not sure if you will be able to finish, that’s good!  You are out of your comfort zone and that is when growth happens.  That goes for each area of your life.

33. Cheating yourself on good form will eventually catch up to you.

34. It’s possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.

35. “Speed of Implementation” has been my secret to tripling my business this past year.  This is the amount of time it takes between learning something new and implementing it.
SHER: agree.. but need to get the team working together to achieve the aspiration  is the most difficult.

36. Skinny guys can’t rely on “hunger” to determine when to eat. Building muscle requires a disciplined nutrition schedule.

37. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level.  That goes for relational, financial and spiritual advice too.  Don’t take advice from anyone who does not have something you want.
SHER: :)

38. A good training partner can compare with the results from a steroid cycle.  A bad training partner can be worst than following a Flex, MuscleMag, or Muscle and Fitness drug program.
SHER: i learnt this advice from you a year ago!

39. Learning equals behavior change. If you learned a new insight than you are level 0 learning. Level 1 learning occurs when your behavior changes. Level 2 learning occurs when you transform from the behavior. If your behavior is not changing, you are not truly learning.
SHER: excellent vince. I like this.

40. You’ll meet a special girl (or guy) when you least expect it. Stop looking.

41. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.

42. Until they start selling free weights, full body workouts and interval training on T.V. don’t buy anything that you see on T.V.

43. Pay yourself first and live below your means.  Don't pay your bills until you set aside your monthly saving.  Don't let bills bully you around in life.  If your goal is to save $1,000 each month and your paycheck is $1500 then set aside the $1000, pay your bills next and then spend what you have left over.  If you have nothing left over, it looks like you're staying in this weekend. That's called living below your means.

44. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.

45. Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.

46. Setting a deadline to compete in the World Fitness Model Championships on June 13 and then the Mr. Chin Bikini Show two weeks later was the only decision that truly motivated me to get the best body of my life.

47. Reading at least one new book each month continues to sharpen my mind and help me be a leader amongst your circle of influence.

48. Being muscular won’t help you with the ladies if you have no social skills and are in love with yourself.  Once a girl knows that you know you’re hot, you’re treading water with the sharks!  But it’s better to be muscular with no social skills than a lazy ass with no social skills with the ladies.

49. It’s pointless to ask for nutrition advice on how to lose your belly fat if you’re not keeping a food journal.  If you don’t have any food logs to show me, don’t waste my time.

50. It’s hard to not compare yourself to others but don’t.  Compare your physique to your own progress and no body else’s.

51. People judge you by the friends you choose and hang out with.

52. Results don’t happen over night. To transform your body, be prepared for yeas of trial and error and keeping what works and dropping what does not work. Enjoy the journey. There are no short cuts in life.

53. Life was not designed to be easy so stop being surprised when things don’t go your way.  When things are going well, that’s when you should be surprised.  That outlook will help you deal with hard times with a whole new perspective.

54. The best way to keep a workout honest is by using a stop watch to measure your rest periods. Honest progress comes when your weights and reps go up while your rest period stayed the same.

55. Loving your body more than you love your family and friends will lead to regret. Never put things that “go back in the box” i.e. material things, before people.  When you get to your death bed, you won’t say, “Man I wished I spent one more hour in the gym,” but you will say, “I wish I spent one more hour with my Mom.”

56. Having a T.V. is not necessary.  If the news is that important, you’ll hear about it. If you don’t plan on doing something about the bad news on T.V., what’s the point of knowing about it?

57. Don’t shut moral and spiritual people out of your life.

58. I love working out.  I love pushing my body. I love entering the “hurt box.”  I hope to do it forever. I just love it. I love training with people like me.

59. Organic food is friggin expensive but worth it. I sleep better, recovery faster and seem to be able to eat less and still make gains.

60. You’ll get the exact same thing in 2009 as you did in 2008 if you do the same thing.

Hope you enjoyed that and congratulations for making in through another year.  You should be proud of yourself.  I hope you achieved everything you planned on doing at the beginning of last year.   Here's to another year!

Happy New Year!
Vince DelMonte


so, what have you learned? Happy 2009!

Sher Khan.


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