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Bro Grammar 101 #1 - "Tie me Over"

Here at Brotein Muffins we know the importance of grammar. Not only can a large vocabulary of fancy words and sayings can help you seem more intellectual than what you actually are, but it can help you pull worldies big time. Why? Because slang works with bros but class attracts hos. Don't know the difference between "our" and "hour"? Don't sweat it. Our Bro Grammar 101 classes will get your grammar knowledge up to scratch in no time. Let's get started.

"Tie me over"

This phrase is commonly used to convey the feeling that something will temporarily suffice; similar to the phrase "hold me over." For example, if someone is tight on cash, he might borrow 5 dollars from a friend. This does not permanently solve his problem, but it will "tie him over" until his next pay check. This phrase is often used in reference to hunger as well. For example, if you are hungry, but dinner is two hours away, a small snack will "tie you over." WARNING: It is a common misconception that the phrase "tie me over" is actually pronounced "tide me over." Some even go so far as to say the "tide" refers to the ebb and flow of hunger, but this is not the case. Rest assured "tie me over" is correct. Using the phrase "tide me over" makes one assume you've been kidnapped and thrown into the ocean with cement around your feet. This is not a pool party- "tide me over" makes no sense. The phrase "tide me over" may be used as a pun, in the rare instance that someone lets you borrow enough laundry detergent to "tide you over." Otherwise, it is unacceptable.

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HI! I signed up for a 5K spartan race in june. I was wondering what I could do to start training for it. As in what are the progressions, exercises I should be doing. Thanks!

Hey

I'm not too familiar with the race but it sounds like endurance and strength would be important. 

As for the endurance side I find it best to work up to the distance if you're not already running the 5K. So if you run three times a week, you might start off by running 4 or 5 1K intervals with a few minutes rest in between. As the weeks progress you could reduce the intervals gradually until you're running the entire distance. 

For strength, a routine that utilises functional compound lifts like Crossfit would be a good idea. Deadlifts, bench press, squats.. They'll not only help you build up strength, but if you limit your rest betweens sets you'll also get a good cardio workout which could be beneficial for your endurance as well.

Hope this helps! Let me know if you need anything else :)

Jonno

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I live in Africa where I am a volunteer teacher. As such, I can't get the the gym as often as i like, or at all since there are no gyms anywhere near me. I run at least a 5k nearly every day, as well as walk and ride my bike everywhere. But my upper body has gone to hell. What would a good exercise routine be that i can do that doesn't involve a gym?

Hey, good work on the 5k runs that's impressive stuff! Don't stress about the gym, you can build an awesome upper body at home. 

Click here for a really solid workout routine that uses nothing but bodyweight exercises. Basic exercises like pullups, pushups, and crunches is all you need. Just do a routine similar to the one I linked to you three times a week and make sure to get plenty of rest (especially with all that running). 

Let me know if this helps!

Jonno

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Stretching Routine for Flat Feet

If you suffer from flat feet like me, then it's important that you maintain flexibility in your legs. This will not only help to alleviate lower back and leg pain associated with the condition, but it'll also help to reduce your risk of injury in the future.

Before stretching regularly I couldn't even run for more than 2 minutes without excruciating pain in my shins and lower back. After just a week of stretching I was able to slowly get back into running without any pain again.

Below is the routine that my physio gave to me. I suggest you try and perform it up to three times a day, but as long as you do it at least once a day you should start to see improvements.  Hold each stretch for 10 - 30 seconds, and repeat on the opposite leg (click on links for full exercise descriptions).

The Routine

1. Lying hamstring stretch 2. Lying Glue stretch 3. Kneeling hip flexor stretch 4. ITB Stretch 5. Standing Quad stretch 6. Calf stretch

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Love free protein powder samples, especially when they come in suspicious drug bags

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Hi, you should check out midailydiet it's a new social network where users can post their meals/exercises or follow anyone else to share or get tips on meals, snacks etc for ideas & motivation whatever your goals

We'll check it out!

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Step 1 of making a brotein muffin

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Boxing. Firstly, Sorry I've been totally neglecting the blogosphere, but I've been in Sydney visiting family To the point. I was fortunate enough to have a boxing session with Anthony Dilorenzo this week and bro my gosh, it was intense. A 20 minute warmup of a variety of boxing movements holding 5 pounders and an array of staggered squats had me ready to burst before even starting the session. But determined to prove my hand at boxing I pushed on. The remainder of the hour session involved over 1000 punches with sit ups and jogs in the very brief rest periods. Needless to say by the end I could barely even pick up my own fist. Although my threshold was truly reached I felt the almost immediate benefits boxing and boxercise type sessions possess not only for building endurance but for cutting down and generally just breakin' a sweat So my recommendation this week is to head to the gym, slap on some gloves and push yourself to the absolute limit. You'll be scaring the pants off the worldies (literally) in no time. Peace, Mase.

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Like I always say, no brain, no gain. Jeremy Lin FTW

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Hii:) thanks for following, AND awesome username!!

No problems, love your blog. Thanks!!!

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Bro Routines - Work Your legs Less?

We don't all want to be professional  bodybuilders or powerlifters. In fact I'm pretty sure most of you guys don't give a shit about any of that. So is it really that big of a deal if you work your upper body more than your lower body? I say not really. If you're lifting just to feel better about yourself, get healthy, or just pick up more worldies, then chances are developing vascular, tree-trunk like legs isn't something on your agenda. I'm not saying neglect legs completely, because if you do you're an absolute idiot (there's heaps of benefits to working legs). All I'm saying is that if your upper body is what you want to concentrate on, then I can't see why you shouldn't dedicate more of your total gym time to it.

It all really comes down to YOUR body and YOUR goals. If your legs are in good shape or you do a lot of intense activity involving your legs, then you can definitely consider lowering the frequency of your leg workouts. Of course if your training for a sport which requires a strong lower body this might not be a good idea for you. 

If you decide you really want to concentrate on bringing up your upper body, I suggest following a three-day per week upper/lower split routine, where you hit your upper body one day, rest, work your lower body, rest, and then hit your upper body again, resting on weekends. Here's a solid upper/lower split, just make changes to emphasise your upper body. 

Some people might call this a "bro routine", but I would have to strongly disagree. You're still using big, functional compound lifts, your still hitting your legs hard with squats and deadlifts (at least you should be), but your just emphasising your chest, back, shoulders, arms, and abs - the parts that matter the most to you. Routines that neglect legs completely and don't involve compound lifts give us bro's a bad name. Here at Brotein Muffins, we're redefining the bro routine.  Because we know how to build physiques that girls are attracted to, while still reaping the benefits of working legs (albeit less frequently). So if you don't want to work your legs all the time, then DON'T. Just remember to still work them, and you'll build the body of your dreams in no time.

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LOL! With brotein muffin as your url, how can i not follow back?! Too cruel.

Haha, would you like us to bake you one? Sooo healthy! Your blog rocks btw, you too!

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This is how you pump up, Geordie Shore style. We think it's a little tame (we recommend two hour pump up sessions, minimum) but it's awesome nonetheless. GET TO IT! 1. Bicep curls: 5 x 10-15 reps 2. Pushups: 5-7 x 20 reps (2 minute rests)  3. Situps: 4 x to failure (+20 more)

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This is a serious situation right now. We're losing weight, and we're getting pale.... It's like the end of civilization

The Situation

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Mental Health Vs Physical Health

When you work out and eat right you're taking care of your physical health. But are you spending so much time concentrating on your physical wellbeing that you're neglecting your mental wellbeing? All those hours in the gym pumping iron, the brocolli, the plain chicken breasts, the pain, the sweat... what if all of your effort was going to waste? I know it sounds dramatic, but the point I'm trying to make is that you need to make sure you are also looking after your mental wellbeing. Your mind is a powerful thing and if you're stressed out or unhappy it can become weak, just as your muscles can. You know the saying 'mind over matter'? Well it's very true. Although it can be tempting to avoid problems in your life and block them out, sooner or later you will need to face them. Deal with the things in your life that are troubling you, make the changes you need, and make sure YOU are happy. That should be your number one priority in life. If it means taking time out for yourself away from the gym then do it. A few weeks off now is nothing compared to feeling down for the rest of your life.  If there's stress in your life that you absolutely can't change like work or school, then try some relaxation techniques. I suggest Meditation (it can work, seriously), listening to calming music, going for a walk, or just taking five minutes out of your day to spend quality time with yourself. Do what it takes to reduce the stress in your life, and make sure you're feeling good about things. 

You can't call yourself healthy just because you work out everyday and drink protein shakes religiously. You need to make sure you're mentally healthy as well. If your mental health's in check, you'll feel better, look better and generally live a longer, happier life. As a plus, you're physical health will skyrocket as well.

This post turned into a bit of a novel I know, but I hope it helps. I have my own drama I need to deal with so I'm off to take my own medicine. Stay Positive!

Jonno 

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