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Sam Fifer

Cardio

Cardio

Because of an Achilles tendon injury, and a bout with bronchitis, I have been not able to do any cardio in about two months. I am more than happy to say, I am back... and with a new tool in my gym arsenal. A spin bike. This has been one of the best purchases I've made. Much less impact than a treadmill, and just as much cardio than plyo HIIT.

Sam Fifer

The Quick Fix

The Quick Fix

People are more than willing to accept that pills and medicine are the (only) way to go (the quick fix). "I need a pill for this... I need to see a doctor for that... I need to see a phycologist for...".

But quickly and fully dismiss regular exercise can take care of all of these things, and more.

Sam Fifer

Neighbor John Wick

1 min read

John Wick

I would LOVE having John Wick as a neighbor. I would do my best to become his best friend. I would mow his lawn, wash his car, walk his dog... Ah, his dog... Don't mess with his dog!

Sam Fifer

Peanuts

1 min read

Old girlfriends at your wedding are like peanuts at Texas Roadhouse. You didn't ask for them, but there they are.

Sam Fifer

Zombie Apocalypse: Note To Self

Zombie Apocalypse: Note To Self

During the zombie apocalypse, gather as many fat, out of shape people around you as you can. They are your buffer!

Sam Fifer

Wow!

1 min read

Wow!... Has it been that long?

I'v been pretty busy, getting swole and all, so i haven't had much time to post here, or to my journal either. My gym membership is coming to an end, so I will once again be doing my workouts at home. The experiences of the last year have been invaluable, and I will be able to carry them over to my home workouts.

I have a few things I'd like to add to my workout area, but for the most part, I have all the stuff I need to do the same workouts I had been doing at the gym (with some modifications).

The change in workout venues was mainly because our Jeep Liberty of many years finially gave up, and we had to get a new one... a brand new Jeep Cherokee. That meant monthly payments, so the gym was the canidate for the cutback. It was really worth it, as the new Jeep is totally awesome!

Keep on pumpin'... ISYMFS

Sam Fifer

This Is My House

This Is My House

Even though he's not Snoopy. Yogi is pretty happy in his house.

Sam Fifer

Under My Spell

Under My Spell

When our cat Yogi wants to be picked up, he can be pretty convincing. Here, he is using his best mind control to get the job done.

Sam Fifer

Chia!

Chia!

Sprouting chia to go into the garden this spring, to harvest seed. Also, from what I understand, the leaves are beneficial as well.

Chia seeds have many benefits, a few of which are...

Combat Diabetes
Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.

Get More Fiber
Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health.

Stock Up On Omega-3
Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. "There's better conversion of omega 3s into the plasma or into the food than with flax seed," said researcher Wayne Coates.

Stronger Teeth And Bones
A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.

Don't Forget Manganese
Manganese isn't a well-known nutrient, but it's important for our health: it's good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.

Plenty Of Phosphorus
With 27 per cent of your daily value for phosphorus, chia seeds also helps you maintain healthy bones and teeth. Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.

Pack In The Protein
Chia seeds also make a great source of protein for vegetarians and don't have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

Fight Belly Fat
Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.

Get Full. Faster
Tryptophan, an amino acid found in turkey, is also found in chia seeds. While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.

Improve Heart Health
According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker!

Sam Fifer

Contentment

Contentment

Being content is just a way of life for this guy. One of the most intelligent cats I've ever owned. Always observing & figuring out things.