“So What Do You Do, Sincere?”

I am often asked by my readers, and clients, about how I train and how I eat. Therefore, I thought I would share some key points to my program. keep in mind, this is what works for me, and you should find what fits your current lifestyle, goals, and pre-existing physical or mental conditions, as well as cultural restrictions.

One of the first things I recommend anyone should do before beginning any fitness or diet program, is see your medical professional. Discuss what you want from your fitness program, as well as listen to what they may suggest. Also, while you are getting a check-up, be sure to schedule a blood test, in order to see exactly where you are nutritionally strong, or may have some imbalances that need to be addressed with your diet, as well as your exercise program.

My current fitness program is based mostly on convenience, meaning being able to train anywhere, anytime, whenever I feel the need to train. Thus, most of my training is based around bodyweight exercises (usually composed of animal movements), kettlebell training, using anything I find as a resistance training tool, any form of running, jumping, or walking, as well as martial arts training (Muay Thai & Copeira) and relaxation/rejuvenation modalities (yoga, Meditation, Qi Gong, sleep, massage).

In terms of eating, I base my diet around my activities. Lately, my eating habits have been based on the Warrior Diet and/or The Daniel Fast on non or light training days, and more protein/fats based on heavy training days. I try to keep my fruit consumption set during the day, and focus more on raw or organic veggies during the evening. I mainly consume high fiber fruits such as berries, apples, pears, and I love how filling a whole tomato can be. My biggest focus, during meals, is to make sure my plate is as colorful as possible.

Other than the aforementioned foods, I definitely consume plenty of liquids, mostly filtered water and various organic teas. Also, depending on my schedule or training, my hacked versions of protein shakes, using products like Prograde Lean or Workout.

Eating in this manner has really helped me get in tune with my body, and really hone in on what foods give me energy, sustain me, or make me feel like garbage warmed over. I would love to hear how your current fitness and eating program is working for you. Please feel free to share them here, as well as ask or post any comments.

WOD: Tuesday - 050608 - “The Champ Is Here”

My energy level was on auto-pilot today. So instead of shouting orders to my fitcamp class members, I decide to workout with them. Trust me, the folks in my class love it and hate it when I train with them. They know they have to step their game up, as well as their intensity, because I have to do so, as well. Take a look at our workout from yesterday, and let me know what you think.

WOD: Tuesday - 050608

“The Champ Is Here”

All rounds are performed for 3 minutes, with 1 minute of rest between rounds.

1. Right Cross Punch/Shuffle/Shadowbox
2. Left Jab/Shuffle/Shadowbox
3. Jump Rope
4. Shadow Box Combinations/Bob & Weave
5. Plank
6. Jump Rope
7. Quick Shuffle Burpee Sprawls

8. Various exercises x 1 min
20 sec rest
9. Jump rope x 1 min
20 sec rest
10. Plank x 1 min.

WOD: The Week Of 042708-050208

Ok, here are this week’s workouts of the day. I am pleased with my increase in reps during my 10 min. snatch cycle. I have improved by 72 reps, compared to a month ago. Therefore, I think it is time to move to the 44lb KB now. Hopefully, I will be snatching the 53 lb easily for 10 minutes by the fall. I would love to actually compete in one of the kettlebell lifting competitions within the next year. I must say, my focus has been on point this week, and i look forward to next week’s training.

Training in my current manner, especially with kb long sets, is definitely transferring over to my Muay Thai training, and thanks to training with kettlebells for the past few months, my shoulder is much better. Therefore, I am ready to begin my Copeira training again, beginning tomorrow.  I will keep you guys updated. however, right now, here are my training logs for the week.

WOD: Friday - 050208

AM: Muay Thai - 60 min.

PM: Sand Volleyball - 45 min

WOD: Thursday - 050108

KB warm up: KB Halos x 1 min. ea. direction

1a. KB 1 Arm Swing (l/r) x 1min ea.
1b. KB Horse stance x 1 min

(active rest w/ kb halos & cobras)

2a. KB 1 arm swing (l/r) x 2 min ea.
2b. KB Squat x 2 min

(active rest w/ kb halos & cobras)

WOD: Wednesday - 043008

AM: Jump Rope Pyramid

50, 100, 150, 200, 250, (90 sec rest), 200, 150, 100, 50

PM: (see Wednesday WOD Post Dedicated To My Mom For Her Birthday)

Tuesday : Rest Day

WOD: Monday - 042808

KB Snatches (35lb) x 10 min (switch arms ea. min.)
16 rep pace during minutes sets 1-8)/set 9 - 18 reps (r. arm)/set 10 - 20 reps (l.arm)

Total reps= 166

WOD: Sunday - 042708

Warm Up: KB Cleans x 5 min.

KB Clean & Press - 10 minutes (5 min. ea. side)
KB 1 arm OH squat x 35 lbs x 3 x 10

My “Sincere” Thought Of The Day

Nothing is more powerful than the power of self-discovery. In it, you will find God’s greatest work of art, his own self image. Nothing in life is more perfect.

Sincere Hogan
“The People’s Fit Coach”

“Why Children Are Much Smarter Than You”

I have a question for you. When did you stop “being” a child? Why did you grow up? What’s so special about being a grown up? I know you are probably wondering, “what in the world is sincere ranting about now?” Well, I was watching a certain billionaire talk show diva’s show yesterday, and one of her celebrity guests elaborated on the joys of motherhood, and how she is reveling at the fact that raising a 5.5 year old boy is the best thing on earth. Why? Because children at that age keep you on your toes with lots of questions.

At this age, children will not accept, “No,” “Yes,” “because I said so,” or accept just any old answer from their parents, in order to get them to be quiet. You have to stop for a second and admire that quality in children. In a child’s world, their parents, and most adults they come in contact with, are viewed by the child as an expert. That is why they ask you a ton of questions….because, you’re an adult and are suppose to have all of the answers.

However, as adults, most of us rarely question the ramblings and statements of “so-called” experts, especially in the health and fitness world. I mean, after all, if a “celebrity” trainer, fitness guru, or dude with a new diet book raves about a new trend or piece of exercise equipment is the be all and all to fat loss, then they must be right….Right? They must be, because if they were not, why would they be on TV, the radio, or in a magazine, right? What about the late night infomercials, or that new diet pill?

Don’t get me wrong, some of these new pieces of equipment may help you with your fitness program. However, they are just tools to add to your arsenal. However, most are a waste of money and sell you false promises. Some of these fitness “experts” actually know what they are talking about. However most are:

a.) talking out of the side of their necks, and just know how to present their b.s. in a convincing manner.

b.) simply regurgitating old information, and claiming it as their own

c.) are not qualified experts at all, yet simply nothing more than an “experienced” consumer, or

d.) delivery cookie-cutter, very general ideas that may not necessarily be specific to “your” personalized needs.

What I am getting at, is just because it sounds good, or because it’s in a magazine or TV, or because your nosey Aunt Linda, who is 100 pounds overweight, says you need to do the latest exercise or diet craze, because she read about it in People magazine, doesn’t mean that you should do it, without finding out more. Before you start any fitness or diet program, find out everything about it, and then ask yourself if it is “truly” right for you.

Have the curiosity of a child, and never take to word or advice of a so-called expert (no matter how good their information sounds) without truly asking what the information is based on, where did the info come from, does it address the long term, and most importantly, does it really address your specific health & fitness goals.

Happy Birthday Mom: Today’s Workout Is Dedicated To You!

Today is my mom’s birthday. Actually, she is my grandmother. However, she raised me from day one, so she is the one person in the world I can call “Mom.” Besides giving her the proverbial yearly birthday gift, I figured i would give her something special this year by dedicating today’s workout to her. I figure adding years to her baby boy’s life, with a good workout, is a special gift you can’t put a price on, right?

So, since my beautiful mom turned 69 today (and doesn’t look a day over 50), and she was born in 1939, I added 39 & 69 (one-hundred eight) to come up with my goal for today. Thus, here’s my workout of the day.

1. 108 Burpees w/jump)

2. 108 Kettlebell Snatches (35lb) - 54/arm

3. 108 Jump Ropes

I finished the entire workout in 19 minutes. Ironically, that’s how many years it’s been since I moved away from home….go figure….lol.

Happy birthday mama. I love you.

Recipe Of The Week: Curried Chicken Wraps

This recipe sounds really good. However, I am growing tired of chicken. Thus, I may substitute it with fish, lamb, or organic turkey instead. Take a look, and enjoy.

Curried Chicken Wraps (courtesy of FoodFit)
This recipe serves: 4

Preparation time : 15 minutes
Cooking time : 15 minutes

Ingredients

For the curried chicken salad:
1/2 cup dry white wine, such as Sauvignon Blanc
pinch of salt
10 black peppercorns
juice of 1 lemon
2 sprigs fresh thyme
4 boneless, skinless chicken breasts, about 4 ounces each
1 tablespoon canola or peanut oil
1/2 onion, finely chopped
1 tablespoon curry powder
1/2 cup non-fat sour cream
1 cup red or green grapes, halved
1/4 cup sliced almonds, toasted
freshly ground black pepper

For the wraps:
4 large whole wheat flour tortillas
4 lettuce leaves, shredded

Cooking Instructions
For the curried chicken salad:
1. In a large saucepan combine the wine, salt, peppercorns, lemon juice and thyme. Add the chicken breasts and enough water to cover them. Bring the liquid to a boil, reduce the heat and simmer for 10 minutes. Remove from heat and let the chicken cool in the liquid.

2. To make the curried sour cream, heat the oil in a small saucepan over medium-low heat. Add the onion and cook until the onion is very soft, about 5 minutes. Add the curry powder and cook for 2 more minutes. Remove from heat and cool. Stir in the sour cream.

3. When the chicken is cool enough to handle, remove it from the liquid. (Discard the liquid.) Cut the chicken into small pieces, place it in a bowl and toss it with the curried sour cream, grapes and almonds. Season to taste with salt and pepper. Refrigerate until ready to serve.

For the wraps:
4. Lay the tortillas out and divide the curried chicken mixture among the tortillas. Divide the shredded lettuce among the tortillas and tightly roll each tortilla into a cylinder, ending with the seam side down.

5. Cut the wraps in half on the diagonal and serve.

Nutrition Facts

Serving Size 1 wrap

Amount Per Serving:

Calories 510
Protein 37 g
Total Carbohydrate 55 g
Dietary Fiber 5 g
Soluble Fiber 1 g
Insoluble Fiber 2 g
Sugar 10 g
Total Fat 13 g
Saturated Fat 2 g
Monounsaturated Fat 7 g

My Juice & Tea Recipes To Energize & Help Allergies

OK, allergy attacks are almost unbearable this time of year. However, I have 2 concoctions that I use, Not only do they get me energized, but also help me with my allergies.

By the way, the pollen count in Houston can be ridiculous. A juice mixture I drink before bed includes 3-5 freshly-squeezed limes, a tablespoon of bee pollen, a dash of cayenne pepper, local organic honey or organic agave, and cinnamon. By the way, if you are allergic to bee products, then leave out the honey and bee pollen.

However, in the mornings, I add a 2-4 inch sliced piece of ginger to 4 cups of boiling water. While this simmers, I squeeze and place 5-6 kumquats (grown in my girlfriend’s parent’s backyard) in a 16 oz mug,, plus a few fresh mint leaves, and pour the ginger tea over it. You can also use oranges.

This tea gets me going in the morning, plus gets my nasal passages prepared for the humid, polluted morning Houston air. Once you finish the tea, you can eat the kumquats, as is, for an added vitamin C boost.

If you have any tea or juicing recipes you’d like to share, feel free to post them here, as well as leave your comments and/or questions.

Reader Q & A: “What Size Kettlebell Should I Get?”

Norinishi Wrote:

I’M 45 YEARS OLD AND OUT OF SHAPE. I’M INTERESTED IN WORKING OUT WITH 2 KETTLEBELLS FOR EXERCISE, FAT LOSS AND MUSCLE INCREASE. WHICH KG, POOD, OR POUNDS SHOULD I START WITH THE 35LB OR THE 26LB.

I READ THE 35LB IS FOR THE AVERAGE GUY BUT I’M MIDDLE AGED AND OUT OF SHAPE. WHAT DO YOU SUGGEST MY BRUTHU?

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Hey Norinishi. How’s it going? Thanks for reaching out to me. You pose a very good question. It can be very confusing, in regards to choosing the right kettlebell. I know there are plenty of websites stating the average guy should begin with a 1 pood (36lbs), and stronger, more conditioned guys should begin with the 1.5 (53lb) pood.

However, the word “average’ is very relative. Before suggesting what size kettlebell to begin your program, I always consider any preexisting conditions a client may have, my clients’ level of experience with basic exercises such as the squat, pressing and pulling exercises, core stability, as well as joint mobility & flexibility, just to name a few. That being said, as always, check with your physician before beginning any exercise program.

If this is your first time training with kettlebells, I suggest buying one lighter, and one heavier size kettlebell (i.e. one 25lb and one 35lb). I would utilize the smaller kettlebell to learn proper movements such as the swing, cleans, jerks, presses, and get ups.

Meanwhile, the heavier kettlebell would be great for your squat movements, 2 handed swings, and even possible various deadlifts. I know it can be a little misleading in choosing the right size kettlebell, compared to dumbbells weighing the same weight. However, you will come to find out that performing exercises such as swings. with a 25lb kettlebell compared to a 25 lb dumbbell is very different.

Due to the off-centered design of the kettlebell, it will recruit and work more muscle fibers, during exercises such as the swing, than the balanced nature of a dumbbell weighing the same. Believe me, training with one KB in the beginning stages of your program, will definitely get the job done. I suggest being highly comfortable and confident in your form, before utilizing 2 KBs at once. Remember, “Quality over Quantity” always.

The most important thing to consider before adding kettlebells as another tool to your fitness toolbox, is learning proper technique. I suggest finding a well-qualified kettlebell coach in your area, such as those in the IKFF or the AKC.

If you cannot find a coach in your area, grab the a couple of DVDs from some of the best kettlebell instructors out there, such as Steve Cotter, Mike Mahler, Steve Maxwell, or Jeff Martone. These are some of “the’ go-to guys in the industry, and definitely have their stuff together, in terms of proper kettlebell lifting.

I suggest getting a copy of Mahler’s new Beginning KB workshop DVD, from his site, or grab the DVD, “The Boys Are Back In Town on Mahler or Cotter’s site.

I hope this info helps, and I wish you the best with your training. Make sure you check back here for my blog update.

Keep me posted on your training, and feel free to contact me if you have any more questions.

Train smart, train hard, train like a warrior!

Sincere~
http://sincerehogan.com

Healthy Eating & Training During The Easter

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