The BIG 3……The Only Way To Gym Freshness Part 1

Today I’m starting my series on how to perform the “Big 3” properly. First up is squats. A serious but fresh old-school lift, one of the Powerlifting Big 3 along with the bench press and the deadlift. To express the importance of squats, if I was going to the gym and only had enough time to do one exercise it would be squats of deads. There’s no other movement that can compare to it’s muscle building capabilities aka freshness. The squat activates all the muscles in your legs, strengthening your hips and lower back. And your upper body/core is used to stabilize. Not to mention the testosterone boost you get from it.

Check out my guide below on how to squat properly:

The Setup of Greatness

Grab the bar with a grip a little wider than shoulder width and squeeze it with a death grip.

Get under the bar and pull your shoulder blades as far back as you can. (This should be uncomfortable)

The bar should sit on your mid traps, not the top of your spine or your neck.

With your head straight, chest up, and back arched, unrack the weight and take two steps back. Your feet should be a bit wider than shoulder width apart.

The Descent to Glory

With your chest up and back arched,  push out on the sides of your feet like you are trying to spread the floor.

To begin your descent, break at the hips by pushing your glutes back and then squatting down as low as you can go without allowing your lower back to round or butt to tuck under.

On the way down you need to consciously drive your knees out. Remember squatting takes place BETWEEN the legs, not above them.

Getting Out of the Hole

When you can get to parallel without spinal flexion the freshness is just beginning. Now you have to get back up.

When coming out of the hole be sure to lead with your head, driving backward into the bar but NOT looking up.

Your chest should be high and you should drive your elbows forward. Push your hips forward while engaging the glutes.

Pause at the top, gather yourself, look in the mirror and remind yourself how fresh that rep was and do it again!

Now you know how to squat properly. Let the fresh pain greatness begin!

Until next time Stay Fresh My Friends


Alabama’s new brew debut

As many of you Alabamians know the Alabama house passed Senate Bill 294 (Craft beer bill), allowing the sale of beer containers up to 25.4 ounces. This was effective as of last Wednesday, August 1st.

After work I decided to swing by the local brew shop and pick up a couple new refreshments. I went with the Andygator and the 25th Anniversary Doubledog brewed by Abita. You can check out my brew review below:


ABV: 8.00%

Serving Type: Bottle

Appearance: clear, light golden. Virtually no head.

Smell: Sweet aromas of lighter fruit and a bit of citrus meet the nostrils.

Taste:  Not nearly as sweet as it smells but still fresh. You get a bit of bitterness from the hops and a little bit of a sweet finish. Warming the mouth and body in a very nice way.

Overall thoughts:

I think I saw this one first on the show “True Blood”. Intitial pour releases a very nice arouma, lets you know it’s there. Average head and gets down to business. Overall very nice beer. Better when poured around and drank while with a group.

25th Anniversary Doubledog:

ABV: 7.00%

Serving Type: Bottle

Appearance: Pours a deep and dark brown with a robust inch of foam.

Smell: Aroma is very similar to that of a nice brown ale.

Taste: More like a light stout at first. Nice dose of chocolate and mild crystal malts. Very smooth flavor throughout. Aftertaste is savoringly fresh yet mild.

Overall thoughts: This guy is pretty refreshing. It could taste a little thicker but it’s a good all year around beer. You could say it’s a vanilla-lover’s delight.

More brew coming soon. Until then Stay Fresh My Friends.

iPad 3 Event Today

Yippie ki yay! It’s Apple announcement time again. The iPad 3 announcement is today at 12:00PM CST or 10:00AM PST.

Here’s a few places you can go to see the live blog:

Gizmodo Live Blog

Engadget Live Blog

Wired Live Blog

Mashable Live Blog

Also you can follow live on twitter for fresh 140-character highlights of what’s going down:



Stay Apple fresh my friends!

All good things must come to an end

Today I flipped on the internet and found out some not so fresh news. Apple’s new OS, Mountain Lion, won’t be supported on the ol trusty black Macbook of mine.

Here’s the list of unsupported Macs for Mountain Lion:

Any Intel Core 2 Duo MacBook from late 2007 – late 2008 (Model Numbers: MB061*/B, MB062*/B, MB063*/B, MB402*/A MB403*/A MB404*/A, MB402*/B)
• The Mid-2007 Mac mini (Model Numbers: MB138*/A, MB139*/A)
• Late 2006 polycarbonate iMac (Model Number: MA710xx/A)
• The original early 2008 MacBook Air (Model Number: MB003LL/A)

If you want to check your Mac and see if it’ll place nice with Mountain Lion click on the Apple at the top left and select “About This Mac”. On the screen that comes up, click “More Info”, then look under the hardware section.

It’s been a good ride I’ve had her since 2008 lasting me through college and then some but I hate to see her go. On the bright side it looks like I now have an excuse to get a new Mac

Fresh Tech Blogs

So as many of you know my thing is tech. I read tech, write tech, talk tech, eat, sleep and breathe tech. With that in mind, what better to share than some of my freshest tech blogs? The number could probably be higher, but here’s 10 sweet tech blogs you really ought to read. Some are super nerdy and for techies only, but many aren’t. Enjoy!

Lifehacker – This site is one of my favorite tech news sites. It offers tech-related productivity tips and news and articles on how to get things done.

Gizmodo – This site offers reviews of gadgets, gizmos and cutting-edge consumer electronics.

Engadget – Its witty and short tech articles, breaking tech news and exclusives are updated around the clock.

Digg – Technology focused news site where the stories are chosen by community members rather than editors.

Wired – Focuses on current and future trends in technology, and how they are shaping business, entertainment, communications, science, politics, and culture.

Techcrunch – Group-edited weblog about technology start-ups, particularly the Web 2.0 sector.

Apple Insider – Great site for up to date apple news and rumors.

Mashable – This is your source for anything and everything on Web 2.0 startups and applications.

Boy Genius Report – They’re full of rumors and leaks, and are almost always right.

Ars Technica – Heavy on the geekery, but full of interesting thoughts and niche pieces.

How to get workout fresh

Well February is here and by now everyone who has started their New Year’s Resolutions have either given up or you’re determined to keep the freshness and stick with them.

For the few fresh ones who are still going strong I have a fire workout  to help reach you fitness goals this year. This workout isn’t for slackers everyone, but if you’re looking to go hard in the gym and get stronger this workout is for you.

Powerlifting is based around 3 main lifts squat, deadlift, and bench press. I prefer to call them the “supa fresh 3” but you must know these lifts are the most important parts to see results in they gym. The supa fresh 3 activate your biggest, baddest, and hardest hitting muscle groups which release more testosterone and growth hormone leading to fresher results.

Below is the workout I personally use. I created it to where you workout 3 days a week resting every other day. This allows your body to recover so you can reach your FFMGP or fresh full muscle growth potential.

Check out this workout and unleash it in the gym! Your excuses are invalid just do it! If you have any questions just let me know.

Until next time Stay Fresh My Friends!

Protect fresh speech. Stop SOPA and PIPA!

I’m sure you have heard about the Stop Online Piracy Act (SOPA) and the Protect IP Act (PIPA). They are two bills that sound like they have a positive aim but, in reality, have serious potential to change and make the internet unfresh as we know it. The following video below by Fight For The Future explains the effects SOPA and PIPA can have on our internetz:

So you ask yourself what can I do to keep the internetz fresh? Well that’s simple.

Tell congress not to censor your web:

Call your elected officials:

Censor your website in protest:

Petition the Obama Administration to veto the bill:

For more information about these unfresh bills go here

Social Networking Christmas

This video is an take on how the story of the nativity might have read had a social network existed at the time of Jesus’s birth. Follow this historical period as it unfolds as a digital narrative. It highlights the truths and circumstances of our Savior’s birth in a fresh, unique way.


For unto us a Child is born, Unto us a Son is given; And the government will be upon His shoulder. And His name will be called Wonderful, Counselor, Mighty God, Everlasting Father, Prince of Peace.

Isaiah 9:6

Merry Christmas and Stay Fresh My Friends!

Twas the night before Christmas

Twas the night before Christmas and all across Twitter
Tweeples eyes were lit, they were all a-glitter.

The tweets they were flying with speed and delight
as each one made plans for that great winter’s night

“I’m traveling”, “I’m eating”, “I’m hanging with family”
“I just wrapped the presents, I can say now so eagerly”

The fail whale, oh the fail whale, now please go away
if we can’t tweet right now, it won’t be Christmas Day!

Dear Santa, please Santa, here’s what we want most
Just to help Twitter find a better web host!

On Amazon, On iTunes, on Pinterest
On Overstock, on Yahoo, on Google+

On Zappos, on Dell and on Facebook
keep moving that Twitter sleigh so it doesn’t get stuck.

And that’s when I saw it, a light oh-so bright
a gift just for me that I’d open that night

A 30-inch monitor, inviting to me
larger than ever my tweets they would be!

Reply, direct message, tweetdeck and tweetie
addicted we are to this web 2.0 genie

to grant us our wishes, interacting with others
we’re all here… you best friend, your mother, your brother

The future we’ve seen it, it’s right here on Twitter
we’ll stay and we’ll tweet, we won’t move unless we see little critters

The future is now as we enter two thousand twelve
Our hopes they grow brightly, I hope all will be well

But Twitter stopped suddenly, oh what could it be?
I had something important to say can’t you see?

as we looked to the sky and saw the hope that is Christmas
a baby, a Savior, could help us with this mess

A mysterious presence took over the site
a moment of silence seemed to be right

For our hope’s not in web sites or people or things
our hope is in Jesus Christ, the newborn King!

‘Twas the night before Christmas, and it’s this that I pray
Peace and joy will be yours on Christmas day.

Merry Christmas to all and to all a good night!

Time to check the ol Santa tracker and get the kids in bed!

Movies to watch for a fresh Christmas

5 Fresh Christmas Videos you need to watch:

1. National Lampoons Christmas Vacation

This is my favorite Christmas movie of all time. You just can’t beat some hilarity from good ol Chevy Chase. If you are reading this because you have never seen “Christmas Vacation”, stop right now, go to the nearest video store, and rent this fresh classic.

The undisputed gem of the National Lampoon ‘Vacation’ series, the plot can be summed up very simply: idealistic family man Clark Griswold wants to host the perfect old-fashioned fun family Christmas. As all of us idealistic family men have discovered, there is no such thing as a perfect holiday, and that just about sums it up. It has squirrels, crazy relatives, and boss kidnappings. What more could you ask for out of a fresh Christmas hit.


2. Elf

Santa, I know him! This movie totally bonkers: a human baby, aka Buddy the elf, anciently ends up on the north pole and grows up among the elf community that supports Santa Claus before getting sent off to New York.

What’s not to love about Buddy, he eats spaghetti covered in syrup, smarties and pop tarts; he gets drunk in the mail room of his father’s office, and his young half-brother shows him to ask a girl out on a date.


3. Bad Santa

For all of you who can’t quite get into the Christmas spirit, “Bad Santa” is a massive preemptive strike against all of the insufferable sentimentality you might be subjected to this time of the year.

This movie is every bit as entertaining and funny as Elf and Christmas Vacation but  is all about bad intentions. This movie, especially in its powerhouse first half, displays such a commitment to mean-spiritedness that you can’t help but love it.


4. Home Alone

This movie was da when I was growing up a 90’s. It first came out in 1990, and more than a decade later, this movie *still* remains a fresh classic.

The story is simple, really: young Kevin (Macaulay Culkin) gets left at home after his family forgets him on their way to the airport to fly to Paris for Christmas vacation.

And from there, the fun begins. While Kevin is home by himself, two bumbling, nincompoop burglars (known as the “Wet Bandits”), set their sights on Kevin’s house. He figures this out and sets the house up with all sorts of tricks and traps, to out-maneuver these two clowns.


5. How The Grinch Stole Christmas

And last but not least you have a Christmas classic that is always a fresh watch.

It has a green Grinch, Cindy-Who from Whoville, a dog with antlers, and a “You’re a  mean one Mr. Grinch Theme Song”.

It has survived the test of time coming out in 1966. It is a must watch every Christmas for a good laugh. I highly recommend this excellent a holiday classic to everyone, especially all you Dr. Seuss fans who have not seen it. When you watch it prepare for a FTD time.

Merry Christmas and Stay Fresh My Friends!
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