Chriskolba's Weblog

ALERT: Check Out My New Blog

chriskolba — Fri, 27 Jan 2012 02:49:49 +0000

Hey Gang just a note to click over and subscribe/follow/bookmark my new blog www.sportsmedandfitnessfanatic.blogspot.com

Same great content, just a new platform.

See you there!

Get Strong! Stay Strong!

Chris

Inquiring Minds Want To Know!

chriskolba — Wed, 25 Jan 2012 14:11:33 +0000

Take Our Poll

Chew On This!

chriskolba — Wed, 25 Jan 2012 02:56:17 +0000

Another good post from my good friend and awesome trainer Adam Brush.

From an October 18, 2011 article appearing on ESPN.com the 1st sentence, regarding the ban of tobacco in MLB, read like this-

“U.S. senators and health officials are taking on a baseball tradition older than the World Series itself: chewing tobacco on the diamond.”

Even though this can be a heavily debated topic, I think it’s imperative to share not only some of the eye-opening, harmful side effects from chewing (smokeless) tobacco but also the health benefits of a much healthier & smarter alternative: sunflower seeds.

CHEWING TOBACCO

1. Tooth decay & gum disease

2. Oral cancer of the mouth, cheeks, lips, tongue & throat

3. Reduced sense of taste; leading to an excessive intake of salts & sugars

4. Lung cancer

5. Increased heart rate & blood pressure

6. Negatively affects performance

SUNFLOWER SEEDS

1. Sunflower seeds are high in the “good” unsaturated fat, making them a great heart healthy snack.

2. healthy source of dietary fiber.

3. sunflower seeds contain vitamin E, thiamin (B1), magnesium, ; plus a host of other nutrients

3. Contains sodium. Yes salt. Baseball players often find themselves playing in extreme hot, humid conditions and according to Ginny Erwin, Sports Dietician, the lack of sodium under such conditions can place the ball player at risk for developing a sodium imbalance leading to muscle cramps and poor performance.

Choose smart, eat healthy…and reach for the seeds.

Go hard in the yard – Adam Brush

Get Strong! Stay Strong!

Chris

Great Recipe and Workout for Day 15 Purification

chriskolba — Tue, 24 Jan 2012 03:08:07 +0000

Im jacked only 6 more days! Not that the program is all that bad, but I am “jonesing” for pizza and a good cup of coffee. Energy still is high and my body feels great.
Here is a simple and delicious recipe (credit to M. Saiia)I ate over the weekend. I put some diced or shredded chicken in a pan w/ cut up potatoes, red and yellow peppers and added a container of Aldi’s southwestern salsa ( yes Aldi’s, it some of the best store bought salsa ive ever eaten). Let it simmer and then chowed! Tastey and very hearty! Since im able to eat chicken now it made a great addition to the meal.

Todays workout:

Supersets (of course) 1 arm dumbbell squat to hi pull 8x L and R w/ Cable pull overs laying on incline bench x 12 (3 sets)

Floor Bench x 6 (see previous post on benefits for floor bench) w/ 2 kettlebell front squats x 8 (3 sets)

Close grip bench x 8 w/ barbell bicep curls x 10 (3 sets)

Fast and effective! 45 – 60 minutes and 447 calories. Dont forget its the calories burned during recovery that is actually more impressive.

Get Strong! Stay Strong!

Chris

Friday and Day 12 Purification:Great Workout and Energy

chriskolba — Fri, 20 Jan 2012 14:47:42 +0000

TGIF! Able to add lean protein into the mix which will add some variety and expand my food choice, although I think I,m going to stick w/ beans and just a little chix and fish sparingly. Luckily I’m one that can eat the same thing over and over.

Firdays consist of a 6:30am workout. Today I superset :

Hang Clean for 8 w/ Pull ups for 10 (3 sets)

1 arm barbell deadlift using thick gripper 5x each side w/ Inverted shoulder press on total gym for 8-10 (3 sets)

Seated DB curls using grippers w/ Dips w/ knee tucks up/over bar x 12 (3 sets)

Finished w/ a few random ab exercises for good measure and to tone up the midsection that is lean from the purification!

As always followed workout w/ monster fruit smoothie w/ whey protein and cleanse powder.

I must say im pleasantly surprised at how good I feel and the energy I have despite NO caffeine! Amazing.

Get Strong! Stay Strong!

Chris

Purification Day 8, Some Food and My Workout

chriskolba — Tue, 17 Jan 2012 04:28:28 +0000

Feeling very good. 2 days and can add the chicken and fish into the mix. Started green food supplements today which are a great source of vitamins, minerals antioxidants and actually protein. Still knocking down the fruits and veggies only w/ 3 SP Complete shakes per day and plenty of water.
Im in the groove now! Getting creative w/ my fruits and veggies. Blender and frozen fruit for smoothies at work is awesome!
Still loving the sweet potatoes w/ 1/2 cup brown rice and some cinnamon as my staple. Put together artichoke hearts, red onion, blk olives and red peppers w/ a bit of balsalmic vinegarette as tasty dish.
Todays workout consisted of :
Superset : 1.) DB clean to overhead press 8x each arm w/ squat thrust jump pull ups x 10 for 3 sets
2.) Barbel forward press alt x 20 w/ Single leg deadlift w/ 2 KB 10x each leg for 3 sets
Finished off w/ couple sets standing calve raises and called it a day
Followed that off w/ monster smoothie w/ protein, frozen fruit and cleanse powder then hit the showers.
Had great energy today w/ workout
Energy throughout purificaton has been very high. Maintaining weight give or take a pound or two.

Recline Row Row Row Your Boat!

chriskolba — Sun, 15 Jan 2012 00:29:54 +0000

RECLINE ROW By Adam Brush – Performance coach at IHP and creator of FiveToolBaseball.blogspot.com

One of my favorite exercises that strengthens the posterior chain musculature, responsible to decelerate the arm during a throw, is the RECLINE ROW.

This exercise creates back strength, shoulder stability, core stiffness, and even grip strength (when modalities such as ropes are incorporated) all of which are important to the baseball player. In addition, maintaining proper body alignment requires the ability to isometrically sustain hip extension along with glute activation which encourages lengthening of the hip flexors which is important for creating healthy hamstrings.

Stay Strong!

Out Train the Game

Get Strong! Stay Strong!

Chris

Snow Day Home Exercise Sure to Heat You Up!

chriskolba — Sat, 14 Jan 2012 20:35:43 +0000

Heres a simple yet effective workout to do when you’re trapped inside and can’t make it to the gym.
50 push ups
jog in place or up/down stairs 1 min
50 sit ups
jog in place or up/down stairs – 1 min
50 dips (use to chairs in case you are wondering)
jog in place or up/down stairs – 1 min
side plank – top leg lifts x 20 L and R sides
jog in place or up/down stairs – 1min
plank position – rock forward/back 20x, side-side 20x and circle 10x CW /CCW
jog in place or up/down stairs – 1 min
50 alt lateral lunges
jog in place or up/down stairs – 1 min
Obviously you can modify reps and time based on fitness level.
For extra fun and challenge try doing ex w/ small child on back or carrying laundry basket up/down stair! Ha Ha Dont be so stiff, infuse creativity and fun into the work out.
Enjoy and stay fit in the winter!

Get Strong! Stay Strong!
Chris

Day 5 Purification, My Workout and My Food

chriskolba — Sat, 14 Jan 2012 03:37:16 +0000

I must say, it is going much better than I anticipated. Energy is good and not really missing (physically) the caffeine as I thought I would. Ive only really lost 1 lb which is good b/c im not doing this to lose weight. But co-worker also doing purification w/ me has lost 6 feraking lbs already and he feels great too! (he does want to lose some weight)
Had great work out at 6:30 am.
Triplexed: diagonal stance cable chest press, bent row and leg press for 3 sets. Then, close grip bench, lunge walk and barbell russian twists. Finished off w/ barbell reverse curls and 1 arm cable press downs.
Todays food consisted of post workout monster fruit smoothie w/ protein and cleanse powder. 1 apple, 1 banana, bowl of beets and sauerkraut (yum), bowl brown rice w/ hot sauce, 2nd fruit smoothie w/ protein and cleanse powder, 1 cup baby carrots. Out to eat for dinner…all you can eat salad bar (2 trips) w/ sides of spaghetti squash, grilled zuchinni and baked potato. Oh yeah I killed it!
Drank H20 all day and night.
Now I am gioing to bed to dream about chicken wings and cheez its!
Get Strong! Stay Strong!
Chris

Day 2 CK’s Purification

chriskolba — Wed, 11 Jan 2012 01:15:07 +0000

So far so good. Nothing but fruits veggies and some brown rice….and a bunch of pills and shakes. I really like brown rice and sweet potatoes (yes mixed together) w/ a little cinnamon. Got a little hungry today only b/c I waited too long to eat. Just need to eat enough to keep cals up, especially on work out days. Man I was wanting a cup of coffee this afternoon….and this morning….and this evening!

Get Strong! Stay Strong!