Monday, April 9, 2012

Protein Fudge Recipe

Courtesy of Aidzwan!! 
  • ‎4 large tbl spoons of crunchy peanut butter, 
  • 4 tbl spoons of protien powder (chocolate) 
  • 1 egg, 100ml of soy milk.. 
Blend it up and put it in fridge for 2 hours :)

Dang, now I'm hungry.

Sunday, February 12, 2012

Sledge Hammer Ab routine

Todd comes out with some more magic for the sledge hammer. Keeping it simple and easy as well as providing a challenge for those inclined for harder work. Today, concentrating on the key body part for everything, the core.

Saturday, February 11, 2012

Sledge Hammer time, the basics.

From my favorite sledgie guru swami. Todd "Cracka" Canty. He's also a crippled old fart like me, not that you can tell the way he slings the steel. Here he runs thru some basic moves to help you get started if you're just starting out or coming back from injury;

Wednesday, December 14, 2011

Back to very basics

Time for a basic workout that does a lot. Try these, up downs, nice and simple. start off slow, build up, 10s a good number if not injured

Take care,


Sunday, December 4, 2011


Hulahoop, hoolahoop, however you want to spell it, is a very challenging, rewarding and fun workout. No doubt you've given it a whirl (pun intended) at some stage in your life, so you understand the basics.

I'm not sure about elsewhere but in Thailand it is a popular fitness activity, especially with girls. You can get hoops in various sizes and weights. My wife has two of the big heavy ones about 2 inches in diameter and quarter filled with fluid. They are quite difficult for me and I am pooped after about 5 minutes!! She does it for 30 minutes while playing Soduku on her phone.

I think she is fitter than I am right now!! She's only been doing it for a week and I am pretty sure she is looking fitter and happier already. Plus I like the way she moves while doing it!!
We picked hers up for around $12 each. There's a security guard where we live who made one from 2 inch polyurethane irrigation pipe and duct tape, probably cost her a smile. She uses that daily.

I like it, the girls like it, what's not to like about hula hooping?

Monday, November 28, 2011

Back to Work

Rebuild workout this morning after 2 months off. Slowly rehabbing myself. Back was feeling like I'd broken it (again) figured out this was because I was sitting on my ass too long doing jack shit. My shoulder took it's own sweet time healing, it's still not right but I can do pressups without pain now, still got a chesty throaty infectiony thingy going on, I think that's more of a smog issue than anything wrong with the body, should see the colour of some of the lung goobers!!

Sorry, you probably didn't really need that mental image scarring you LOL!

Anyway, back to the workout, Range Of Motion stretching, which is moving your bits as far as you can eg arm circles, knee lifts etc. I'm up to a reasonable number without discomfort and feeling good so I'm happy with that progress. Then we did a nice 20 flight stair climb at a easy pace, we had to do an extra 6 to the 20th floor because someone (me) dismissed the idea of checking to see if the stairwell door was unlocked. Mai pen rai (not to worry).

The key to working out after an injury is to ease back into it slowly. IE quit while you're ahead, when you feel good and think you can push yourself to do more, that's when to stop and finish up with some nice slow stretching. Slowly does it so you don't re injure yourself and destroy all that patient waiting you have put into it.

Take care,