Boss Up-Upper Body Routine

“Here’s a nice upper body workout that I use once weekly in between running days. Perhaps you can use it or amend it to your needs.”

-stic, founder

Boss Up

25 Push ups
20 x 5 sets Dips
10 x 5 sets Pull Ups
10 x 5 sets Bench Press
21curls x 5sets (7-7-7) Curls
25 Push Ups

#strength comes from within it’s not the outer image

Kenya’s Elite Runners: a study on the diet of African Champions

What can we learn from the worldwide dominant endurance runner’s diet ?

Eating practices of the best endurance athletes in the world.

Those “best endurance athletes” are clearly the Kenyan runners. Attempting to verify this fact for you is probably unnecessary, but it can at least be noted that one study found that athletes from just one collection of Kenyans, the Kalenjin tribe, had won approximately 40 percent of all major international middle- and long-distance running competitions in the 10-year period from 1987 to 1997.

In addition, approximately half of all of the male athletes in the world who have ever run the 10K in less than 27 minutes hail from Kenya. When they’re allowed to enter freely, Kenyan athletes dominate road races around the world.

And yet, until now the eating habits of the top-level Kenyan runners haven’t been examined in a westernized scientific way, even though the Kenyans’ nutritional practices must assuredly represent a partial reason for their running success.

The person who argues that “If only the Kenyans would eat differently, they could run much faster,” would be on flimsy ground.

The following article asserts that The Kenyans are doing things right when they sit down at the dinner table, or they wouldn’t dominate international competitions.

We share it for you to absorb what’s useful.


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Think outside the Doc! (western doctor that is.) RBG Alternative Health Tips: Traditional Chinese Medicine & Acupuncture

Tired of taking and buying the artificial drugs pumped by the Western medical establishment? Tired of the side effects? High health cost bills? no cure for recurring issues? yeah, feel you dawg. Acupuncture and Traditional Chinese medicine is an effective, affordable means to treat and cure many conditions and help maintain healthy balance…but many are unaware of the many benefits it offers. Let’s do the knowledge so you know your options a bit better…

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Martial Arts inspiration from Afrika!

This video is so amazing. It features talented young Afrikan orphans from Malawi, who are training in Kung fu, like the Monks do in Asia. A superb and moving job their teacher is doing. Such a natural fit too, since Afrika gave birth to the fighting arts, and humanity as well for that matter. The African continent is rich in history and it is not surprising that it boasts some of the oldest martial arts in existence. Its varied landscape—the massive expanses of deserts, the lush green jungles, and the amazing vistas and fauna—is reflected in the diversity of its martial arts, which, along with those of the Middle East and central Asia, are arguably among the most captivating in the world.

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Lets Detox and Re-boot! RBG FIT CLUB joins’s Winter Detox

How’s the FOCUS going so far for 2012? Are you still FOCUSED like you pledged to be? Here’s a SUPER WAY to charge up, clear out and re-boot yourself with an energizing internal cleanse! Join participating RBG FIT CLUB members, Myself (stic) and Afya Ibomu on the Winter Detox this Monday January 9th-11th (for three days) or 9th-13th (for 5 days). The length is up to you. The step by step plan can be found at the link below, so you can do it the healthy and right way with Afya’s Certified Holistic Health Counselor Expertise and advice. Just click and subscribe and get ready to be ENERGIZED!!! When you get to the page SCROLL DOWN for instructions.