Summer is Here

Yes ladies and gentlemen, summer has once again managed to sneak up on most of us again. 

The plan and schemes that were drawn up New Years eve, have long since been laid to rest. 

There's just not enough time for plan A now. You see, plan A required about three months of moderately hard work and dieting. So you could put the finishing touches on for the summer.

 Now that its already here you might as well simply start preparing for the rest of your life. The good news is, you got the rest of your life to get it right. 

Hop up in the drivers seat of that proverbial wagon, and strap in. Its gonna be a great ride. If you stay on the right course there are safe exits where you can stop, take a look around without falling off, and having to regain your footing and having to climb all the way back into the drivers seat.

 I'm currently looking for new candidates to educate in my art of body sculpting. My goal is to show people that there is an artist inside each and everyone of us, and to guide more people along the path toward becoming the creator of their greatest masterpiece.

  If your interested, Please  reach out, lets set up a call and we can come up with a plan to overhaul your fitness destiny. You can also message me on Face Book. Again I'm Austin Uku and if you Don't ya better know ask somebody.

Learn to cook homie

The war to stay sexy is fought on two battle fields. On home soil and on native territory. At the Batcave and in the mean streets of Gotham. For the most part it's won and lost in the kitchen. The best advice I can give someone whose trying to get into shape is to build a life style around things that they enjoy eating. I say life style instead of diet for a reason. Diet implies, that once you reach a certain goal, be it, a dress size or number on a scale, then you can go back to your same old eating techniques that got you x amount of lbs over your desired weight. Oh and I don't go by weight by the way, simply and example. Anyway, here's what we're gonna have you do. Go to you local barn and boarders, or whatever mega coffee serving sit down and chill book store is closest to you. Check the cook book section, may be in wellness. Find three books that specialize on healthy diets. Then go to the magazine rack and do the same thing. Grab a cup a mocha ladie dadie, and skim through them, see which one rings closest to your core. Buy or steal sed book or periodical. Then the next time you go shopping for groceries, pick one recipe to master. Get the ingredients, along with the other ingredients of things you barely know how to cook, then come home and have at it. Each time you go shopping is another opportunity to learn how to cook another meal. do this for about two months and you should have your core meals, meaning the three or four meals that are healthy, taste good, and you can fire them off with your eyes close. Me personally, I have about three meals that I cook on a weekly bases, but truthfully, its more like two. You have your meals to sustain yourself, you can save the variety for your night on the town with your lady or dude as Bosa Nova, where everything is good. Anyway, that's all I got for ya, and don't be afraid to put some of that good food you just learned how to cook in Tupperware, and show it a good time on the town. That's a tale for another time. Until we meet again, stay thirsty my friends, Gone.

the Supply Run

The simplest way to make dieting not seem like a diet is to eat food that taste good. So simple a caveman could do it huh? Caveman pissed. Ha! Anyway, what's a caveman gonna do anyway besides pout? OK, seriously, I'm gonna start being serious here. Not everything that taste good is bad for you, its just a matter of finding those things, those four meals that are pretty easy to cook, and those couple of restaurants, whose chicken salads you can stand, or yogurt or fresh fruit etc. to get you through the in between time when your on the road. Design a life style for your self shoe a little discipline, and BAM! Couple months later your sex appeal just shot up 16.5%, and seriously who can't use 16.5% more sex appeal. Your in the game, wondering why the bad guys are mean mugg'n you. So to reiterate, first step is decide what you like to get, phase two, research that list kind out if it is good for you. Phase three stuff not on the good list is researched to see if there is a healthy alternative. Now if there no need to get all bent outta shape and pouty. We just slide those items into the cheat bin. Once a week, or every four days, depending on how active you are and what your goals are, you can give yourself a guilt free cheat meal. Not a day of carnage, a meal, maybe even seconds. Then get back on course. I do mean guilt free, don't you dare tarnish that moment by feeling guilty for even a second. It will psychologically aid you in staying on course if you use this reward method. No there are various different people who call themselves experts on diets, I do not count my self as one of them. I eat well, and I for the most part know what's good to eat and what's not, but the whys are still some what off a mystery. I pretty much have just built patterns, and have adhered to them. Knowledge is power as you all know. I'm currently reading the Ab's diet eat right every time guide, and its letting me know that I've been on the right path, but also why. This book will help you design your new lifestyle. They have a website also, I'd check it out if I was you. I was like one item into putting up a grocery list of mine until I realized it was in some kind of short hand that at this hour seemed alien to me, anyway, you get the gist of it, if not then the list probably wouldn't have helped you anyway. Make a battle plan, and keep the fortress stocked up.

It's mine and I'm keeping it!

Me, I'm all about muscle. Its Austin! Looks cool, like a freaky suit of armor, or some futuristic exo skeleton. When properly cared for and stretched it helps to create a grace in motion. It also acts as amazing engine that burns fat thus keeping the machine, keeping on. The goal of everyone who begins this endeavor of athletic training, body sculpting, or body building, should be to keep as much of their hard earned muscle as possible. Recent studies have stated that a pound of muscle is only burning six calories as opposed to fats 2, but that's not really the point. You don't want to step backward. Due to the stressful lives that we live and the additional stresses we place on ourselves by working out, staying up late, yada ,yada ,yada. You all know what your doing. Stressing over things we can't change. Our bodies release a stress hormone called cortisol. Its supposed to help bring our bodies back into homeostasis, but depending on our levels of stress, it can run amok. Like angry little robots, rebelling against their human oppressors. They begin to tear down the masonry that you just constructed, burning the drapes. Its a mess. Some things that you can do to keep cortisol levels in check are through supplementation. I've recently adopted the habit of taking ZMA before I power down. ZMA is zinc/magnesium designed to replace deficiencies caused from exercise and stress. I also like to take about 40 grams of a time release protein with about a quarter tea spoon of glutamine powder before I go to bed. I slowly feeds your body throughout the course of the night. You could also add a scoop of natural peanut butter. The fat in the peanut butter is going to further slow the digestion. Now, most of us sleep for between five and ten hours. Ten is extreme, and extremely lucky. Optimal is eight, so that your body can recover. Its not just recovering, its actually fasting as well. So when you get up in the morning, more then likely that measly shake is long gone and your body has renewed its feast upon itself. To end this unauthorized party, I have a shake consisting of about 20 grams of whey protein with the quarter tea spoon of glutamine. That's pretty much it. If you wanted more of the sciency information on cortisol check out http://en.wikipedia.org/wiki/Cortisol
and for more information on ZMA http://en.wikipedia.org/wiki/ZMA_(supplement)

In the depth of winter, I finally learned that within me there lay an invincible summer.—Albert Camus

Alright people, go out there and channel your inner Austinness, yes it is a word, and go get it!

Oh by the way, feel free to forward this to anyone that you feel could benefit from it, lets see how big we can build this thing.

Careful planning

What up people? Today I wanted to address the issue of meal planning. Not necessary nutritional timing, but simply making a plan to eat during the days weeks and months, yada, yada, yada. You want to start off by monitoring your self during one of your busy days and one of your lighter days. Notice how your body feels, wither your hungry, and when the hunger monster springs its well disguised ambush on you. Also note your energy levels during the day. Once you know the average times when you hit these walls that's when you can make a viable plan to combat them.

Big meals. On the weekend cook all of your food for the week. If not all then have a set meal that you can stand to eat almost everyday when on the road. You may not even have to prepare it, you can get by if you just devise a system where slapp'n it together in about six , or seven minutes is nothing. I started this about two months ago and seriously, it hardly seems like I'm dieting. I basically eat a variation of two meals, the first is a breakfast burrito type deal, the second being a burrito, burrito type deal, substituting eggs for a lean meat. Either chicken, beef or turkey. Turkey being the ideal seeing as though its the leanest choice. I begin by dicing up veggies ant the start of the week. Bell peppers, onions, mushrooms, and such. Keeping those in a plastic container for storage. Now I've adopted grating my own cheese. If possible low fat cheese, but truth be told, I personally am not a fan of cutt'n corners on my cheese. I'll save a few calories somewhere else, better yet, I'll burn a couple more. I season and brown the meat, then I saute the veggies. In a separate pan I'll place a whole wheat tortilla over a glaze of olive oil, I then cover the surface of the tortilla with the cheese, place the veggies and meat in, the cheese melts the tortilla hardens and it actually becomes more of a taco then a burrito, but whatever, you get my drift. I dig it. But that's my system that's what works for me, you have to come up with a system that is efficient for you. I say efficient because most of you probably already have a system.....problem is, your system sucks. Where people fail in there diet is when there out in the world. The goal should be not to spend money on food when your not in the grocery store. Wise man once said, "the more you cook, the better you look". I really can't remember if I was the first wise man that said it, but dammit I'm say'n it now! It'll say you money you'll look Austin, I'll be great, everybody wins. So get you some rubber ware or tupper made or whatever there storing food in now, make a plan and eat better. Aight people, hope you have a Austin week, an well talk soon, gone.

The bonus

Today I wanted to address the bonus. The bonus can be one of many things. It can be a bonus set, a bonus rep, a bonus finishing exercise, ala a widowmaker, where as you put your body through one last kick ass set, of say, twenty plus, Simply to show it whose the boss. Naw, I'm just kidding, there are many different reasons someone would want to perform burn out set at the end of a workout. The most important being to fill the muscle with blood causing it to swell up with nutrients an such.
Anyway before I get off track. Do a little bit more each day, soon what you used to think was enough, when previously you were on the verge of death, won't seem all that bad at all in no time. Alright everyone be Austin and have a awesome workout, or was it be...never mind. Gone.