The Risk of the Quick Fix

before

Oh, the quick fix… that magic pill and potion or “secret remedy” that people search for to achieve perfection. While the pursuit of perfection is an admirable goal, problems arise when people are too impatient to work for it. Steroids and performance enhancing drugs are nothing new, but in our opinion the rise of social media is causing more average people to put themselves at huge risks that have proven to be fatal in some cases.

Butt Implants and Synthol

synthol

Photoshop has become dangerous in that it gives depictions of models and athletes alike to have the “perfect” body or physique. Coupled with people’s desire to meet this unattainable level, some people resort to the practice of enhancing their bodies with unsafe and unknown substances to help them achieve their perfect physique. Most times than not these results are completely unrealistic and when you have ladies with dump trucks supported by stilts and guys with 21 inch arms on 16yr old boy forearms.

These practices have left countless number of people in the hospital paying thousands of dollars for corrective surgery with permanently disfigured bodies that they will have to live with for the rest of their life. The question that one will have to ask themselves is are the practices really worth it?? Are you willing to sacrifice your life for 15 seconds of fame??

The truth is that there is no quick fix to performance or aesthetic goals that will not be paid with a price. Dedication, hard work, and consistency are the keys to success in any training program regardless of one’s individual goal. Ladies you want to turn heads?? Get in the gym, eat right, do it for a long time. Guys you wan to get to that next level?? Get in the gym, eat right, and DO IT FOR A LONG TIME. Rome wasn’t built in a day and you won’t be either. The freak athletes that you see on social media put in the work to get to where they are. They put in the time to be great and you won’t be the exception. And to the ones who are on these substances… oh they always get exposed.

Save yourself time, heartache, and in some cases your life by TRUSTING the process.

after

5 Tips To Have a Great Training Session

Mindset

The gym is filled with many toys, gadgets,and people who will serve as an inspiration or a distraction depending on your mindset once you step foot in the gym. As we have stated, we do not just workout- we TRAIN. Adopting this mindset will help you to concentrate and get the most out of each training session to improve in the weight room, elevate plateaus, and get closer to your individual goal outside of the gym.

We have accumulated 5 great tips to ATTACK the gym each time you train. Follow these tried and true steps and be the BEAST you are meant to be!

  1. Consume a clean pre workout meal

Fueling before you go to train is essential in your success in the weight room. Without the proper fuel you will be sluggish, depleted of energy, and it will be easier for you to gain focus while lifting. Although pre workout supplements are all the rage right now, we recommend that you consume real food to help you fuel. We recommend a quick whey protein drink (20g whey) and a piece of fruit. Fruits such as bananas contain digestive carbohydrates and potassium which aid in nerve and muscle function. And yes bananas are high glycemic, but these simple carbohydrates will be utilized for energy and will also help to fuel the loss of muscle glycogen lost in training.

  1. Put the phone on airplane mode

Question, are you in the weight room to train or become a model? Instagram is a great app, but the use has its place and if you are working to get better the selfies should be regulated to the locker room. When training your focus should be on the session. Directing your focus will also help decrease your rest time between sets, reduce your chance for injury, and have a more quality session overall. So bang that favorite playlist to get you hype, but people will KNOW if you have been gym- you don’t have to tweet it.

  1. The Power of the Superset

If you have started to see a decline in quality of your workouts, it may be due to a reduction in the stress you put on your body. Slightly alter your program by supersetting your exercises. This new added stress will get you in better condition due to an increased time under tension which can be the added spark you need. Also you will use  your time more efficiently in the weight room.

  1. Don’t be a Gym Lawyer

Although bro science is alive and well in most weight rooms across the country, you have to remember you are an athlete. Rather than stand around and critique what everyone else is doing, focus on YOU. Everyone has different goals and you will do more harm than good giving advice to someone who hasn’t asked for your help. You have your program, learn and master that. Your results will have people asking you more questions than you can handle

  1. 23 is Better than 1

You can have the greatest training session EVER, but if the rest of your day is crap it doesn’t matter. How you eat, sleep, and prepare for each training session will determine how you will progress in the gym. No, we are not saying to think about the gym 24 hours a day, but you do need to be mindful about your lifestyle out of the gym. If you party every night, eat nothing but fast food, and barely get any sleep (talking to you college students), how do you think you are going to progress in your training? The great make the sacrifices to be great. No one is an exception.

Swxller

The 5 Laws to Build Quality Muscle ~ Law 5: The SECRET

IMG_8319

Law 5 : The Magic Formula

 

Ah… The magic formula, the secret routine and nutrition regimen to build the perfect physique. This formula has been and continues to be sought after from fitness enthusiasts and supplement companies are racking in BILLIONS of dollars as a result. Well guys we at swxller have that secret and we are going to share it with you right now!!

 

The secret is.. (Shhhh so nobody can here us)

 

The secret is… laws one through four of this series!! Long story short, THERE IS NO SECRET! In law 4 we spoke on trusting the process to build muscle and quite frankly if you have the proper mindset (law 1) eat properly and CONSISTENTLY for growth ( law 2), train hard using compound lifts using the techniques of progressive overload (law 3), and remain consistent (law 4), there is no way that you cannot build muscle!! True enough there will be claims of the latest supplement or training technique that will miraculously pack on serious pounds of muscle, but understand that the human body has ultimately remained unchanged for hundreds of thousands of years. ( even longer than that but that is a discussion for another day guys). The same techniques that have worked for the strong man of old as well as the great Arnold will work for you.

 

It’s so simple its scary right?? It may seem unbelievable but we assure that these laws will never fail you unless you fall within the 5 pitfalls we are about to share with you. If you have ever committed any of these mistakes don’t worry it isn’t the end of the world. We at swxller want to help you identify them early so that you can reach your goals.

 

You change your nutrition to what your friend is doing

 

You have the perfect plan, you have your meals all planned out, and then you friend calls you will this new secret they have found out to get big. Sound familiar? Understand that sound principles will always trump the latest fad diet that hits the market. If you want to build quality muscle you will need a healthy ratio of protein fats AND carbohydrates. So many articles and “research” claims to drastically cut one of these macronutrients, but this trend is extremely dangerous and will kill your goals and muscle growth.  SCIENCE shows us that 1-2g protein, 0.5g of fat and 1.5g of carbs per pound of body weight is optimal for positive muscle growth. You can play with these numbers and are encouraged to to see what works best FOR YOUR BODY, but DO NOT slash one macronutrient out of the equation.

 

  1. You are a walking pharmacy

 

You study bodybuilding.com like a phd student and the people at gnc know your name by hart. Don’t be this person guys. Supplements are just that, SUPPLEMENTS. The pharmaceutical route to get huge never lasts, is detrimental to your health, and can land you in jail if you fall all the way off the wagon ( steroids). If your goal is to build long lasting muscle there are only really a few supplements that you REALLY need. Those are a quality whey protein that has a very low sugar and carb content with high protein per serving. On a buffet? CVS brand whey protein has 26g of protein per scoop and only 6g of carbs and VERY low sugar for less than 20 bucks. You will also need a good fish oil for inflammation and another source of high quality fat. You will also need beta alanine and branch chain amino acids (BCAAS) for recovery and green tea to keep your metabolism running. These have been proven to be effective in building quality muscle along with the RIGHT DIET. You have to eat properly to grow, not be a walking pez dispenser.

 

  1. You are the ultimate muscle confuser

 

Or so you think! True enough you should change your routine to keep your body guessing what you are doing to continue to build muscle, but this doesn’t mean every 3 days! If you read law 4, it takes 90 days to see a true transformation in your body. If you are looking to build muscle however you simply need to change the amount of weight you are lifting and shorten your rest time. This slight change will have the same effect as completely changing exercises.  In the event that you are a complete novice, you need to master the basics before you want to hang from a flag pole like you see all over Instagram. Learn and master the squat, bench, military press, deadlift, pull up and dip. We assure that if you learn these exercises and do them well you will be a beast! Once these are mastered go ahead and do a million musle ups. But make sure you can do an ACTUAL strict pull up first.

 

  1.  The quick fix guy

 

Patience, patience patience. Read law 4 thirty times and burn this law into your head.

 

  1. The life of a yo yo

 

This mistake may be the worst of them all! You have followed these laws to a T and you have started to see gains right in time for the summer. You go to that pool party, day party and everyone is looking and asking you what you did! What’s your “secret” and they have to get on your level. And what do you do?? STOP. You start to rest on your laurels and after a few months you are back to square one. Sucks right? If you have made this mistake you have to understand that the fit lifestyle is just that, a lifestyle. The body’s physiological response to added stress in the form of weight lifting is increased muscle. When you fuel your body properly along with this stress your body will begin to form and look the way you want it to look. However once you take this stress away and revert back to bad eating and sleeping habits, you body will revert back into the body you don’t want. You will cause your body to enter a catabolic state in which you will start to lose the muscle that you worked so hard to gain. When you embark on this journey understand that have one has to continue to practice these habits to continuously see improvement. Although cliche, if you don’t use it, you will lose it.

 

 

We hope this this information helps you and be sure to let us know how you are doing using the hashtag #swxller on Twitter (@swxllerco) and INSTAGRAM (@swxllerco).

 

~ SWXLLER

The 5 laws to Build Quality Muscle- Law 4: Patience

patience-forexthink

Law 4: PATIENCE: Trusting the Process

In this week’s addition to the 5 Laws to Get Quality Muscle we look at Law 4: PATIENCE. Patience? One might ask, what does being patient have to do with building muscle and helping me reach my goal.

Well, lets start with the cliché saying, “Rome wasn’t built in a day.” Neither will this masterpiece of a body you are looking to achieve. Research has shown that for any particular adaptation process to occur with the human body as it relates to diet and exercise takes 21-28 days. Simply put, on average, it takes a minimum of one month of consistent training and eating a well balanced diet before you will notice a transformation in how you look or feel. Now, this is only the average timeframe, so since all of us are different, the adaptation process may take less for some while taking longer for others. Knowing this piece of information, when setting fitness goals allow a minimum of 90 days or three months to see significant transformations within you. Reason being is because you ensure that new habits have been created, and the additional days allow you to improve upon the new positive habits you have created. Thus resulting in an eye opening lifestyle that you were not accustomed to in the month’s prior.

But Swxller, I want results and I WANT THEM NOW! We hear you and we understand the eagerness, but understand that value, prestige, and wealth is built over time. Your body is the most expensive, sought after luxury in this world, so treat it as such. This is your temple, so let’s invest in it! Let’s look at the bigger picture of how we want to look, move and feel when we are 40, 50, 60+ years old. Forget about not fitting into this dress or having huge arms on the beach this weekend. Let’s be the one that a teenager or mid-20 year old can’t keep up with. THERE ARE NO SHORTCUTS IN LIFE! Will trusting the process and being patient be rough? Of course, wasn’t winning that championship tough? What about getting your degree? What about buying that house or new car? How about that relationship that was everything, but ended? You made it through; you came out stronger, and better than before, but it all took time to get to where and what you wanted. Reaching you fitness goals won’t be any easier, but it will be worth it. Share your struggles with friends, family or even us. We have been there; we know what it feels like when you have reached your breaking point. What makes us who we are is how we attack those obstacles and barriers head on. I’ll end on this note, for those reading this that are on payroll somewhere, you get paid, bi-weekly, monthly, semi-monthly, etc. Point is, you put in the work and you receive the compensation. Same rule applies here, trust the process, put in the work consistently with diet and exercise and you will receive the benefits every 3-4 weeks of each training block.

Patience = Consistency, not perfection

If you like this blog give us a shout via Twitter (@swxllerco) and IG (@swxllerco) and tell us what you think! Your feedback is important to us!

SWXLLER

The 5 Laws to Build Quality Muscle: 5. Fuel for Growth

Unknown


Whether you are working to get bigger to get on the field or court next season or just trying to fill out your favorite shirt, building muscle can seem like a complicated process. How do some people pack on quality muscle while others train at the gym for hours each day and still fail to see results? The answer my friend is that those people who are successful in developing Hypertrophy (a formal word for getting “buff”) have consciously or subconsciously followed specific laws that if followed will aid in you reaching your fitness goals. We have put together the 5 most critical laws of muscle that have been PROVEN time and time again to build dense lean quality muscle in the shortest time possible. Tune in each week as we discuss each law in detail to give you the most up to date information to help you reach your goals.
5. FUEL FOR GROWTH
Stop right there! You tried it and we are going to correct you before you even have the wrong thought. Do not under any circumstance begin to eat foods that are bad for you for the perceived “bulking” period that you have watched on the Internet. That philosophy is not only outdated but can lead to severe fat gain and health problems later in life. Keeping the foundation of a clean diet while manipulating the carb and protein percentages that you consume will give you the energy to help you achieve Hypertrophy. 
To build QUALITY muscle you will want to increase your portions of quality foods that you are already eating (see the power of the knife and fork series) and eat more frequently to allow your body to grow. When building quality muscle, protein sources such as beef, bison, and veal are ideal over chicken and fish because you want protein sources that have a higher amino acid content to feed your muscles. Nevertheless these protein sources should still be rotated during your week because your body will adapt more effiecntyly to a rotating fuel pattern.
Carbs such as sweet potatoes AND white potatoes, quinoa pastas, brown and white rice, and some bread should be used. Your fruits should still be a wide variety but bananas will be key during this period. This is because bananas will help to give you an added boost during training which is why it is recommended during your preworkout meal. 
Healthy fats such as olive and cocunut oil , almonds and walnuts, peanut butter and Udos oil are also very important. You want to ensure that your body still receives quality fats so it doesn’t hold on to so much fat your time to gaining lean mass. 
Caution: MASS GAINER shakes WILL mess up your liver. It is imperative to stick to REAL food when you want to build muscle. For the people who need to gain weight here is a simple shake you can take 2x a day along with your current diet.
  • 2 scoops whey protein isolate (We prefer Zija Prime 90)
  • 1 cup oats
  • 2 TBSP Peanut Butter
  • 1 cup egg whites
  • 1 banana
  • 15 oz Almond Milk
  • 1 tsp Honey
Add this building shake into your fueling during this period and you will not only gain quality weight and build muscle, but that weight will stick. Mass shakes and gainers are synthetic, so your gains will be synthetic as well. So many times athletes have went that route only to either end up sick or lose all the muscle they gained once they stopped taking that particular product. Don’t let that be you!
If you like this blog give us a shout via Twitter (@swxllerco) and IG (@swxllerco) and tell us what you think! Your feedback is important to us!
SWXLLER 

 

 
 

 

The Power of The Knife & Fork- Part IV : SUPPLEMENTS



We decided to begin this post with a very important quote to stress the importance of nourishment in regards to supplementation. In the sport performance world as well as the fitness industry supplements have become a cluster of pills and potions that are filled with a variety of other worldly synthetic substances that are not only bad for you but in most cases completely useless. Many companies use fillers and “proprietary blends” that help them save money by splicing products with these unknown substances. Luckily for you we have prepared a short list of the essential supplements to help boost your performance, improve body composition and fill in the “gaps” in your fueling. Remember supplements are just that – SUPPLEMENTS. In no way shape or form will you find a magic pill or potion to whip your body into perfect condition..

 

We have put together the TOP 5 supplements that you should add to your nutritional fueling. So let’s go!

1.Fish Oil- Your body needs fat. Period.  Do not be fooled by low fat fads that make you believe if you drop fat that you will be more fit or trim. In actuality when you decrease your fat intake to low levels your body will go into starvation mode and retain more fat to ensure your survival. A healthy fat such as fish oil reduces inflammation and improves body composition.  Theactive ingredients EPA and DHA support muscle protein synthesis and help to reduce muscle degradation.

2.Whey Protein– To ensure that you build quality lean muscle supplementing with whey protein is your best bet. Whey protein is the #1 protein that you can supplement with becauseof its super high absorption rate, low carb and low calorie content.

3.Multivitamin- The westernized diet has purposely been stripped of nutrients to keep you sick to provide pharmaceutical companies fresh customers to sell product. Although you can do a very good job with the foods we have mentioned in past posts, a proper multivitamin will make sure you fill in all the gaps in your fueling and help your body to operate at its very best.

4.Green tea Extract- For people who want to lean out and improve body composition green tea extract is a perfect supplement to boost metabolism to aid in fatty oxidation. 

5.ZMA- ZMA is a natural mineral supplement made up of zinc, magnesium aspartate, and vitamin B6. Zinc supports your immune system and muscles. Magnesium plays a role in metabolism and muscle health and helps manage sleep. B6 may boost energy.

 

 

This is it! If you eat the proper foods, train intensely (which we will begin to talk about next week) and use these 5 supplements you will put yourself in the best position to be a top performer. When you read this if you have questions about what brands of the supplements above to start with, email us at swxllercompany@gmail.com

 

 

Best,

SWXLLER


The Power of The Knife & Fork- Part III |5 Costly Meal Prep Mistakes

5 costly meal prep mistakes

I know… yea i know.. You have went to the grocery store, got all of the approved foods and hit up every youtube channel known to man to feed your excitement to start getting this whole nutrition thing down!!! Maybe yes??? Lol maybe that was just me, but in this third installment of “The Power of The Knife & Fork” we will discuss the top 5 most pertinent mistakes people make in the meal preparation process. Before I divulge this precious info lol.. let me remind you that there are companies that market “healthy foods” that are not healthy for you at all and will sabotage your progress to become a high performer. So if you are reading this while drinking a special K Protein shake….. I’ve just slapped it out of your hand.

Lets Go!!

Although I primarily work with athletes who have no problem taking coaching and following a proven program for results, for the regular person the thought of preparing meals for an entire week feels foreign and the process daunting. Well here at Swxller we believe in putting your big boy pull ups on and sucking that up: IT DOES NOT MATTER YOUR TRAINING PLAN!! IF YOU PUT CRAP FOOD IN YOUR SYSTEM YOU WILL GET CRAP RESULTS PERIOD. If you want to COMPLETELY speed up your training progress and achieve and incredible physique you MUST control what you stuff into your face. This leads me to my 1st mistake…

Mistake # 1-  I’m gonna make these 4 little meals and my body we be on point!!

1. MEAL PREP IS NOT A QUICK FIX IT MUST BECOME A LIFESTYLE

DO NOT become one of those people who get all excited just to prep their meals for one week, only eat half the meals, then go out on Friday and throw all of their hard efforts away because “you just had to go to 5 guys”. Regimenting what you eat may seem like a laborious task but consistency will greatly reduce the time it takes you to prepare your meals. We have stated before that we do not believe in diets. A diet is not sustainable and depending on what diet you may be on, very dangerous to your health. Get in the habit of prepping each week and EARN that special meal where you eat whatever you want. Your dedication of proper meal prepping will also give you the tools needed to be able to go out with your friends and order the food that will keep you on track.

Key: Dedicated yourself to prep your meals each week. It will save you a ton of money in the long run and your body (and spouse… hell IG page for that matter) will thank you in the long run.

Mistake # 2 – Why even bother prepping?DO you know how much money this S$%^ is gonna cost?!

2. SHOP LIKE THE CANDY LADY

NO.. you cannot eat candy lol… but we say shop like the candy lady meaning to buy your food IN BULK. Utilizing places like Sam’s, Costco, BJ’s etc, will not only save you a lot of money but allow you to buy a lot of food at once. Buying larger containers of peanut butter, for example, will also save you trips to the grocery store. True you can go to your local sure market each week but more times than none you will spend WAY more money for less food.

When you buy in bulk remember to buy high quality FRESH products (which we talk about in Part 2 of this series). Although this process isn’t complicated if you are still working with processed foods its gonna strain your progress and hurt your pockets.

In regards to meat NEVER buy small cuts. Now is the time to get creative and buy a whole chicken instead of a pack of chicken breasts and learn to COOK all parts to save money. Remember to be smart with your choices that you buy.

Mistake #3-  Man it takes way too long to cook all this food!!

3. NEVER COOK 1 WHEN YOU CAN COOK 3

Now that you are in the meal prep gang lol, there are a few essentials  that you will need in your kitchen to help save time when preparing your meals.

Disposable Aluminum Trays & Aluminum Foil– Why waste all that time cleaning up dishes when you can prepare meals in catering pans? This method helps to save time and allows you to cook a lot of food at one time in the oven

Slow Cooker– When budgets are light and you are still a novice in the kitchen, a slow cooker is the perfect appliance to cook a lot of meat at one time and ensure that it is TENDER (young tenderoni lol) and ready to me used for your weekly meal prep. This “set it and forget it” appliance also will help to free up time to cook more items simultaneously in your kitchen.

Rice Cooker– Let’s face it… INSTANT RICE SUCKS. Remember we want to buy quality products. By having a rice cooker you can by good quality rice and ensure that it is fluffy and light and good to your tummy. If you’re on “Grandma” status in the kitchen you could still use the stove but we believe in efficiency.

Spray Oil- Spray oil is a wonderful solution and cost-effective option to cooking in bulk. Keeping in mind that you want to watch your fat intake,, spray oil will greatly reduce the amount that you use when you are cooking. You only need enough oil to grease your pan and pots while cooking. The oil that you need and ONLY NEED IS

EXTRA VIRGIN OLIVE OIL

COCONUT OIL

We will keep it simple- use those two.. don’t debate we don’t wanna hear it. If you are allergic to one use the other one.

Mistake 4- ” I bought all this food and I only have enough for 3 days.. smh this meal prep thing doesn’t work

4. WHERE IS YOUR FOOD SCALE? MEASURE YOUR FOOD

Food scales and measuring cups are imperative when meal prepping. Each person is different and there is no cookie cutter approach to the amount of protein, carbs, and fats you should eat with each meal. That number will depend on your current training goal and apps such as MyFitnessPal are great tools to help you figure out how much YOU need to eat to get the ideal physique. Once you have that specific number you want to use your food scale and measuring cups to ACCURATELY proportion all of your meals so that you are taking in the proper amount of nutrients at each fueling session throughout the day.

Food scales are relatively cheap, less than $25 dollars and can be bought at places such as Walmart and you can get food measuring cups for next to nothing at the grocery store. When you are equipped with these tools you can portion each meal to the ounce!! Although nutrition isn’t an exact science weighing your meals is as close to perfect as you can get to optimum nutrition.

And we bring it to number 5 which is

5. CONTAINERS

Containers matter.. point blank period. To preserve freshness, create uniformity in your fridge (to save space), and keep you on track the TYPE of container that you put your food in makes all the difference. VERSATAINER is a brand that you can buy off of amazon and you can get 150 containers for less than $50 dollars! Although you can get the simple containers from the grocery store, you want to meal prep to your best ability. Containers such as versatainer will ensure that you can get all of your portioned food inside the container  and save food to freeze that you do not use right away.

We hope that these solutions help you in your meal preparation and remember that trail, error and experience will be your best teacher during your meal prep journey

Swxller

The Power of The Knife and Fork: Part 2- The Grocery Games

* SQQUUEAAAK opens up the refrigerator … “whew I just read the Swxller Positive last week and I DEFINITELY need to go to the grocery store!”  If this sounds like something you have said in the past week, no worry this blog will give you the tools to make the proper decisions when going to the grocery store. Keeping in mind that food is FUEL, the view that you have of the grocery store will change forever…. So LETS GO!!

 

1. THE GROCERY STORE HAS REVENUE AS ITS TOP PRIORITY Before I changed professions to become my best self, I was a store manager for a very large grocery chain. Being in that position showed me the secrets of product marketing and the tricks of the trade that we used to get people to BUY products that will boost revenue. However most of these products are not the best options if your goal is to have top-notch nutrition and body composition. 90% of the products sold in the grocery store are processed and manufactured with cheap and/ or GMO filled ingredients that (and sorry to be so harsh) WILL KILL YOU if you eat them exclusively. Everyone loves the cookies, cakes, sodas, etc.. but remember YOU want to fuel your body with nothing but the best food sources available to you.

 

2. SHOP THE PERIMETER OF THE STORE. When you walk into the grocery store you must have a PLAN of action from the very start. NEVER GO TO THE GROCERY STORE HUNGRY. Your hunger will lead you to food sources that are good to you.. but certainly not good for you. The perimeter of the grocery store (in most grocery stores) will be home to the best fuel sources. These areas include the produce department, meat and dairy department, and the all natural section if you happen to be in a more upscale grocery store. Stores such as Kroger, Trader Joes, Publix, etc will have more upscale stores with larger varieties of produce and meats to choose from.

 

3. PRICE IS NOT A SOLE INDICATOR Keeping in mind of the goal of every grocery store, one cannot use price to determine whether a product is good. We have to understand that companies use the tag line and buzz words to lure you in to buy more expensive versions of the same products that you could get for much cheaper. Phone apps such as “Fooducate” are GREAT to help you see the difference between products and which products have a better nutritional value.

 

4. FOOD LABELS ARE ESSENTIAL Always remember to read the food label.  Look below at an excerpt form the FDA to give you a more ind depth look at the food label. For more information  go to http://www.FDA.gov http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm#see5

 

5. THE LESS LEGS THE BETTER The bulk of your money in the store should be spent on lean protein sources and a rule of thumb can be that the less legs the better. Yes grade your proteins from no legged to four legged animals and be sure to get a variety to make sure that you do not get bored when you eat during the week and to receive a wide range of nutritional benefits from each protein source.

 

6. CARBS AS COMPLEX AS A RUBICS CUBE When talking about carbohydrates, complexity is a good thing. Complex carbs take longer to be broken down by the body which gives the body time to recognize the carb and use it for energy rather that automatically store it as fat. Appropriate carb sources are Sweet Potato Jasmine Rice Brown Rice Quinoa Whole Wheat Bread 100% Whole Grain Oats These 6 carb sources have been PROVEN as powerful carb sources and have personally helped me to be ready for competition. Do not think to hard on this one, THESE WORK

 

7. KEEP YOUR DAIRY TO A MINIMUM Yes.. dairy needs to be in your diet but knowing what to buy is key when building your performance basket. Only ten percent of your time should be spent here buying quality dairy sources such as 0% Greek Yogurt Almond milk Shredded Cheese Cottage Cheese and 2% Milk (Rarely.. you are a human,  not a cow) The yogurt, ice cream, custards, and creams are all good however if you want to be your best you will save these sweet treats to only special occasions.

 

8. Healthy Fats should be in a Can SPRAY OIL will be your best choice when discussing the role of fats in your performance basket. Leave the butters and margarine alone and pick up a can of olive oil or coconut oil cooking spray. These options are lighter on your body and will serve as a healthy balance of  fat in your diet.

 

9. EGGS BROWN OR WHITE When buying eggs make sure that they are of a grade A quality. Your best bet is to get your eggs locally grown from a farmer, but if you do not have access make sure to read the label to check the grade. Contrary to popular belief the egg color is determined by the color of the hen who is laying the egg. The GRADE is key. EGG LANDS BEST is a little but more expensive but great quality that I use myself

 

10. Ok Guy.. So what does this list look like? I know by this  time you are asking ” Man How much will all this healthy eating COST”? Not to worry we have provided a grocery list using all the tips above and all for under $100 dollars!! Lets take a look below IMG_7709 As you can see it is possible!! Next week we sill discuss how to cook and prepare meals from this list to plan your performance cart to your performance week!! Be sure to follow the @swxllerco and use the #swxllerfood to show your grocery lists and food choices!!!

The Power of The Knife and Fork: Part 1

Put The Pop Tarts AWAY

Family,

After our slight “Come to Jesus Meeting” last week, its time to bring you in and coach you up on the most important factor in changing your life: NUTRITION.

First and foremost we don’t say DIET here..period. Your nutrition has to be in direct correlation to your fitness and health goals. Instead of using the word diet we will use the word FUEL. Think about this: If you bought a new Ashton Martin tomorrow (my personal favorite) would you drive your nice shiny new car to the “Cona Sto'” and use 87?? HELL No!! You would damn near go to the dealership to gas that car up with jet fuel if you could. Well if this is the case .. and don’t lie you would lol, why do you do the same with your food?

I’m sad to say that with all the trolls on instagram, you tube, and all of the internet, the overload of faulty nutrition information can be overwhelming and very costly. Everywhere you turn there is a new pill, potion, butt lifter, waist corset, powder.. ehh you get my drift. Here at The Swxller Company we stick to the basics and inform our athletes to the secret of nutrition

Which is…..

NUTRIENT DENSITY

So what is nutrient density? Nutrient density refers to the nutrient quality of the food you are eating on a daily basis. Our bodies haven’t changed in over 100,000 years however we seem to believe that we can cheat the system with processed foods, GMO’s, and the almighty 99 cent menu. Well we are here to tell you that if you do not fuel your body with the proper nutrients you are literally eating yourself into an early grave. Dun Dun…. pretty scary right??

Lets keep this thing simple, if you want to increase your nutrient density you need to eat less CRAP and eat more FOOD

Eat less CRAP:

C – Carbonated Drinks
R – Refined Sugar
A – Artificial Sweeteners and Artificial Colors
P – Processed Foods
Eat more FOOD:

F – Fruits and Vegetables
O – Organic Lean Proteins
O – Omega 3 Fatty Acids
D – Drink Water

Solutions

C- It doesn’t matter if its diet, zero, whatever… if you want to increase your performance you will use coke for its true purpose taking the corrosion off of your battery

R- The sugar you eat should come from your fruits

A- YouTube the effects of aspartame.. thank me later

P- If you can’t grow it or kill it.. you probably shouldn’t be eating it

Food-

F- Eat the Rainbow- your fruits and vegetables should be in a variety of colors. From a boost in immunity, to increased musculature and heart health, each color has a specific purpose to not only heal but reverse the effects of any harm that the CRAP has caused to your body

Want to know more? Check out this article

November 2008 Issue

Color Me Healthy — Eating for a Rainbow of Benefits
By Juliann Schaeffer
Today’s Dietitian
Vol. 10 No. 11 P. 34

O- “The Less Legs the Better” always follow this rule in choosing your meats. Cold water fish such as salmon and trout are a very good start. Also be sure to seek out the hunting and fishing community to get information on grass-fed and wild game that haven’t had access to processed grains and vegetables.

O- If you don’t have fish oil in your cabinet, shame on you haha.. don’t take our word for it , lets see what Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention, Department of Nutrition, Harvard School of Public Health has to say.

“Omega-3 fatty acids (also known as n-3 fatty acids) are polyunsaturated fatty acids that are essential nutrients for health. We need omega-3 fatty acids for numerous normal body functions, such as controlling blood clotting and building cell membranes in the brain, and since our bodies cannot make omega-3 fats, we must get them through food. Omega-3 fatty acids are also associated with many health benefits, including protection against heart disease and possibly stroke. New studies are identifying potential benefits for a wide range of conditions including cancer, inflammatory bowel disease, and other autoimmune diseases such as lupus and rheumatoid arthritis.”

D- DRINK WATER.. a lot of it… all the time.. We won’t tell you again.. if it’s not a gallon per day you are playing yourself

Thats it this week!! Tune in next week for part two as we deep dive into nutrition.

Feed the Wolf

Minor Bowens, CSCS, USAW

The Swxller Co.

When Are You Ready to Make the Change?

We get it.. you look at Instagram to find motivation, you watch Eric Thomas on youtube, and you tell all your friends that your time is coming and this year is YOUR YEAR. However, has it happened yet?? have you gone the extra mile to be great? Or have you again made an excuse in this part of the year when most people have given up on their yearly fitness goal with a slew of excuses and percived events that you have deemed “more important” Well listen up and listen well: WHEN YOU ARE TIRED OF YOUR SITUATION, you will make the change.

I took the challenge of transforming my body and I am sorry to say that I do not have a sob story or bitter story about losing weight and getting in shape. What happened is that I quit making excuses because I realized this one permanent fact: THE WORLD DOESNT CARE ABOUT ANYTHING BUT RESULTS. This is not to stay to change yourself for the world, rather to express that your excuses do not matter. You want to make the change? DO IT!! Do not let anyone stop you in reaching your goal. You don’t know what to eat? Reach out and research the proper information to know what nutritional needs that you have. There is simply no excuse at all. You have to make an effort to replace your bad habits with new habits and work on yourself EVERYDAY to become the best YOU possible. I can’t put that spark in you, you parents can’t put that spark in you, your spouse can’t do it either. You have to find it within yourself to become TIRED of your situation and fed up with not making any progress. Then and ONLY then will you start the process of seeking the information to live a more fit and healthier lifestyle.

This blog will be dedicated to providing you with the proper information to help you make the change. We will discuss nutritional information, talk about proper lifting technique and provide motivation to keep you going!!