Transformation 5.0

Meditation, Bro Workouts, and Dream Restaurants

Yoda Meditation

A workout is about so much more than just the exercise involved.

It’s about you time.  Or social time.

It’s about a chance to focus on your breathing for the first time all week.  Or to focus on nothing at all for the first time all week.

It’s about feeling alive, feeling the endorphins kick in.  Or a muscle pump kick in.

My Saturday workout was meditative.  It was a chance to relax, focus on repetition cadence, and enjoy some me time.

On Saturday night I learned that workouts for my friend Morgan were a chance to take time for herself in the midst of motherhood, shut her mind off, and focus on the exercise (kickboxing class) at hand.  She smiled as she explained.  Her husband Travis smiled as he spoke of his go-to exercise (Crossfit).

These conversations, coupled with my own experience got me thinking.  How many people aren’t giving exercise a chance?  Either because they had a bad experience, have bad associations, or tried an exercise type that doesn’t match their personality.

Exercise that you hate or have to do is unsustainable.  It’s draining.  It’s torture.

Exercise that makes you smile is sustainable.  It’s energizing.  It’s re-invigorating.

Figure out what makes you smile.  Then go do it.

Day 12 Workout

The Bro Workout

As mentioned above, my workout on Saturday was meditative, but that wasn’t something I initially expected.

The goals for Saturday workouts were (and are) to build on strength volume while not taxing my CNS.  Saturdays mean I’ll be carrying residual soreness from the week, and this has to be taken into account.  For this task I’m turning to a machine circuit at our apartment gym.  Yep, it’s a bro workout – get your pump on!

What started as a pump workout became meditation.  With each repetition, I focused on a good, slow eccentric that doubled as  a stretch.  The mind cleared and lost itself in the exercise rhythm.  By the end of the 45-minutes, I felt far better than when I started.  Not beaten up, not torn down, not exhausted.  Better.  And pumped.

The programming, performed as one long circuit, no rest between exercises, 3x through:

  • Lat Pulldown
  • Chest Press
  • Leg Press
  • Cable Row
  • Shoulder Press
  • Leg Extension
  • Leg Curl
  • Triceps Press
  • Bicep Curl
  • Ab Machine
  • Lower Back Hyperextension

I closed up with shrugs and calf raises, 3x through.  Because a bro workout is not a bro workout without shrugs.  Remember that.

Bro Workout

The Restaurant of My Dreams

I dream of a restaurant where you don’t have to ask about additives, or chemicals, or gluten.  A restaurant where you order meatballs and get meatballs.  Not breadcrumbmeatballs.

I dream of a restaurant where you don’t have to ask about cooking oils.  A restaurant that understands vegetable oil isn’t healthy like vegetables.  A restaurant that sticks to coconut and extra virgin olive oil.

I dream of a restaurant where you can take your juice at face value.  A restaurant that gives you only fresh, whole fruits and veggies, not concentrate, simple syrups, and sugar shock.

Wait…you’re saying this restaurant actually exists?  Holy shit!

Day 13 Lunch

Relentless Riss and I spent the weekend in NY and planned a trip to Hu Kitchen (as in, human) for Sunday brunch.  It was amazing.  Expensive, but worth it.  If you’re in NY, go!  14th and 5th Avenue.  See below for the food ordered.

Day 12 & 13 Recaps

First, the exercise:

Saturday included the bro workout and travel to NY.  Steps and miles checked in at 12,792 and 6.87 (add 20%).

Sunday was a day of romping around NY – well over 50 blocks were walked.  Sunday steps and miles checked in at 14,576 and 7.83 (add 20%).

Next, the sleep:

Saturday sleep checked in at 8 hours and 20 minutes (11 minutes restless).

Sunday sleep checked in at 7 hours and 49 minutes (13 minutes restless).

Finally, the nutrition:

Saturday Breakfast: Fresh goat yogurt, whey protein isolate, creatine (5g), cacao nibs, chia seeds, coconut flakes, blueberries, banana, cinnamon.  Black gold (not pictured).

Day 12 BreakfastDay 8 AfternoonDay12Breakfast2

Saturday Pre-Workout: Raw Tea.

Raw Tea 2

Saturday Post-Workout: Grass-fed whole milk.

Day 7 Post Workout

Saturday Afternoon: This is where the travel to NY kicked in.  I did something not recommended: I ate light before traveling.  When you’re traveling and trying to maintain healthy eating, eat big before you leave!  For this reason, I intentionally over-relied on Rise Bars and had 2 spaced out through the afternoon.


Saturday Pre-Dinner: Riss and I stopped by Fresh & Co. to curb some brewing hunger.  We were headed to a friend’s BBQ and Belmont Stakes party, and we knew it would be important to go in somewhat satisfied (another travel/party strategy).  Free-range chicken, quinoa, chickpeas, kale, tomatoes, and olives.  I modified an existing menu item by subtracting feta cheese and adding the chicken.


Saturday Dinner: Although there was an allotment of one “off plan” meal and “up to” 3 drinks, motivation was high, and it wasn’t the time to indulge.  Fortunately Ryan and Emily throw killer parties with amazing food, so the temptations were limited.  3 pieces of chicken, 2 servings of kale salad (dressing: olive oil, anchovies, lemon, garlic), 1 serving pasta salad (you can call that the indulgence, but I knew I’d need a little to stay satisfied).  No drinks, no dessert.  Success.

Day 12 Dinner

Sunday Breakfast: We hit Stumptown Coffee, a favorite black gold destination.  It was enjoyed in the park alongside a Rise Bar.

Day 13 Breakfast

Sunday Lunch: Hu Kitchen!  Primal Egg Sandwich (almond/coconut bun, greens, 2 free-range eggs, pork).  Side of mixed veggies.  Unsweetened mint tea.  Takeout order of a “Wrath of Rosenberg” smoothie (maca powder, organic kale, banana, organic blueberry, almond butter, and coconut water).  I was pleasantly surprised to find it just sweet enough (not overly so).

Day 13 Lunch 2Day 13 Lunch 3

Sunday Afternoon: Rise Bar.  The last of the over-reliance on them.  Having 2 per day on the road really helped fill in the gaps and stave off hunger.


Sunday Dinner: Free range turkey (half dark, half white meat), wilted spinach, chopped peppers and onions, peas, brown rice pasta, salt/pepper/garlic/cayenne.

Day 13 Dinner

Daily Fuel

Today’s fuel begins with Marissa’s weekly Relentless Transformation recap.  Check out her Hu Kitchen consumption!

I had the pleasure to meet and chat with Kyle Maynard at the PaleoFX conference this year.  Great guy, great energy.  If this video doesn’t inspire you to tackle something in your own life, well…I don’t know that we can be friends.

What’s your personal Mount K?  Declare it.  What are your personal obstacles?  Overcome them.

Plan, act, persist.

Let’s climb.


Image Credit: Yoda –

Image Credit: Cardio –

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