H2O Cocktail

I read about this before, I guess a couple of years ago, and it popped up again, so I think I am going to add it to my “Healthy Wellness” morning routine. Especially since I have decided just this week that in order to make some financial progress I’m going to need to be selective about the supplements I take. I am currently working on identifying the most basic “must have” supplements. One that I know without a doubt is Magnesium. I read an interview recently with Robin Arzón VP of Fitness for Peloton, and she mentioned that she only takes like three or four supplements without fail, but does other things like the H2O cocktail as well as some “green powder” (not mixed together). Now the one she takes looks insanely expensive, Athletic Greens – $97 for 30 day supply. I also know that Wild Future Greens is about $80 for 28 servings, so that seems undoable, Organifi Green Juice is $70 for 30 servings, so I’ll probably stick with Amazing Grass greens powder for $22. They also have a chocolate version which my oldest puts in oatmeal. But I digress…

For my morning cocktail:

  • cup warm water
  • 1 tsp (or 1 tbsp) raw apple cider vinegar
  • 1 tsp Himalayan sea salt
  • 1 tbsp organic lemon juice
  • dash of organic cayenne pepper

Some people use this for constipation, and is also called a salt water flush or cleanse, and is designed to cleanse your colon. The salt is supposed to start the body’s own process of natural detox and waste elimination. It is also supposed helps get your digestive system back on track. Most effective if done first thing in the morning on an empty stomach

Other “miracle benefits” I’ve been told are: thin respiratory mucus and alleviate congestion; ease a sore throat; help to repopulate a malnourished gut microbiome; raise your body’s pH and lower inflammation; an early-morning re-hydrator, salt actually helps you digest your food more efficiently by increasing the amount of hydrochloric acid produced; helps reduce muscle cramps (even during the night); and alkalizes our blood (note, my Dr thinks the ability to alter one’s blood PH is complete hogwash, and he has a pretty solid argument. Our body must maintain a very tight range of PH in order to function and not shut down. Therefore, we are always near an optimum PH regardless of what we do. Our bodies may have to work harder at the expense of other body process in order to accomplish this which is a bad thing, but it will); and control blood sugar level.

Whether any of this is true or not, I don’t know. Experts at Harvard Medical School and the Mayo Clinic point out using apple cider vinegar can interact with certain supplements or drugs – including diuretics and insulin. So, people with diabetes should be cautious. Also, according to the Mayo Clinic, there’s little scientific support for these claims. Studies of apple cider vinegar for weight loss have not consistently shown significant and sustainable weight loss across diverse groups of people. There are, however, a number of studies suggest that vinegar might prevent spikes in blood sugar in people with prediabetes and type 2 diabetes by blocking starch absorption. A study from Arizona State University found that people at-risk for type 2 Diabetes who consumed ACV at meals kept their insulin levels in check and had 34 percent lower glucose post-meal. Another study led by the university tested a group of people with type 2 diabetes. The subjects consumed two tablespoons of ACV before bed*, which lowered their blood sugar levels by four to six percent by the morning.

Regardless, there are a lot of healthy people that swear by it, including people like Dr Axe, Kate Perry, Scarlett Johanson, and Robin Arzón VP of Fitness for Peloton, so what the hell.

So this research reminded me of something I had read about previously called water sole (pronounced solay), which I will probably mix up and keep on the counter to use in the mix above. Some of it’s “miracle benefits” are:

Helps with hydration: The body repairs and detoxifies naturally during sleep, but uses a good amount of water. That’s why we often get thirsty in the morning. Consuming a saline solution like sole helps the body to re-hydrate.

Electrolytes: Sole water contains the necessary electrolytes that provide you with the minerals you need to function and maintain your high energy level.

Improves digestion, energy, and blood sugar; detoxify the body and eliminate harmful bacteria, natural antihistamine, healthy veins, better sleep by relaxing the entire nervous system and control Adeline, reduce blood pressure, healthy skin hair and nails.

How to Make Sole Water

How to use the sole solution: Mix 1 teaspoon of the concentrated sole in a glass of water and consume on an empty stomach every morning. Do not use metal equipment to measure or touch the sole with metal objects.

• 1 Qt. glass mason jar
• A plastic or non-metal lid
• 1-2 cups of Himalayan Salt
• Filtered water


IMPORTANT: Avoid using metal when making this. Metal from your spook or even the lid of your mason jar will de-ionize the salt. You can use plastic caps for mason jars. Or cover your jar with plastic wrap.

Plastic caps can be purchased here.

1. Fill the jar about ¼ to 1/3 of the way with Himalayan Salt
2. Add filtered water to fill the jar, leaving almost inch at the top.
3. Put on the plastic lid and shake the jar gently.
4. Leave on the counter for a day or so to let the salt dissolve. The Water will turn clear when its ready to use and the sediment left on the bottom of the jar indicates the water has absorbed its maximum amount of salt
5. If all of the salt is absorbed, add more salt and continue doing so each day until some remains. This means that the water is fully saturated with the salt and is ready to use.

Every morning on an empty stomach add 1 tsp of Sole to one cup of filtered water and drink up! Wait at least 30 minutes before eating a meal. Or in my case use 1 tsp to make the H2O cocktail above.


Have a Great Day!


Week of 05/20/2019

5/21/2019 Tuesday

11:20 – Pushups x 48; narrow hands, great form, total failure at bottom of 48. Everything just gave out and I collapsed.

I walked down 7 floors, did the pushups then walked back up 5 floors. I feel sketchy as hell right now. Checked my blood sugar and it’s fine. Maybe it was the preworkout?

Yeah, that must have been it. I just realized I took a whole scoop when I normally would take half, plus I haven’t taken it in a while so I’m sure it was the Taurine.

5/22/2019 Wednesday

8:30 – Neck Mobility Drills

10:20 – Vitamin B cocktail shot

Preworkout, but no protein powder. I dropped the container this morning and it broke. I did take 2 servings of Collagen Protein earlier though (around 9:15)

11:15 – Up/Down Dog x 5

  • Superman x 15 -> superman Isometric hold x 15 seconds
  • Yoga Pushups x 100; could have done more, but I am on display in the “Phone Room”, and my manager is interviewing replacement for the guy that got walked out last Monday (I did mention that didn’t I?)
  • Up/Down Dog x 10

11:50 – Seated Torso Twist x 75

5/23/2019 Thursday

  • Reverse lunges x 25/side, non alternating
  • Squats x 25; no rest between exercises

11:30 – back therapy

Have a Great Day!


Trying To Gain Traction

I have so completely lost my focus, my discipline, and my motivation. I still have the desire, that never goes away, but I am seriously struggling to push myself to actually push hard, to challenge myself. I’m tired, I’m hungry, whatever, it is sooo hard to actually dig and push when I’m hungry. I feel like such a wuss. When I was at the last facility, pushing myself when I was hungry drove me to push harder. Now every muscle in my body feels weak and tired, and mentally, … just forget about it. I suppose I could try doing light workouts to gain some momentum and then build on that success. But at the same time, when I do that it doesn’t give me the drive to keep going the next day. I think it was the feeling of progress that kept driving me forward. Now I don’t even know what to do beyond squats and pushups, my creativity has left along with my motivation.

Not only that but I am sitting more and more too. The chairs at this new facility aren’t nearly as uncomfortable as the previous ones, so I don’t have the pain and discomfort from sitting for extended periods that I did too remind me – and encourage me – to get up and move more regularly. Because of this my back is taking a turn for the worse. I’m sure not being able to get my back worked on is part of the problem as well, but I think even if I were getting my back therapy, it would still be deteriorating from the extended sitting.

I think the point I’m making is the point I’m always making: Never stop. It gets harder and harder to start, and at this age you just lose your progress so quickly. Because you do lose it so quickly, you are much more susceptible to injury when you start back up.

5/14/2019 Tuesday

Just tried pushing myself a little harder, and I did, but man my left elbow didn’t like it. I didn’t even do regular pushups. I have no choice but to start slow, it’s like starting over again. Starting at the very beginning. This sucks!

12:35 – Torso Twists, standing & on all fours;

  • Superman x 35 seconds;
  • Knee Pushups x 15; lousy form, elbow really bothering me
  • Chair Dips x 50; very short ROM, just figured out how to raise the arm height tho!

I think my approach is going to be to focus on building up the smaller muscles and strengthening the joints before pushing with the bigger muscles.

12:45 – Lunch – Hot Link and broccoli/carrots/onions

5/16/2019 Thursday

I did do a tiny bit of stuff yesterday, mobility drills mostly, did 6 stories on the stairs once, did a couple of sets of Chair dips. It’s even hard to motivate myself to document the training I am doing. I don’t know if it’s because I’m just not feeling it or because I am doing so little that it feels like what’s the point? I’m pretty sure that some if has to do with my coworkers being so close and the environment being so open, that I don’t want them to hear me tapping away at the keyboard. I really need to keep in mind however that it is important to do it, because my results aren’t from doing anything spectacular, merely doing something with obsessive consistency – even if it is just a tiny something.

So I have my Preworkout in hand, and I am gearing up to take an actual 15 minute break and move.

Yesterday one of the guys sent out the text that it is time to start thinking about our fall backpacking trip and to get something on the books. I think I am going to do some more targeted training to get this done. Not sure exactly what just yet, but rest assured I’ll come up with something. I’m thinking lunges, stairs, jumping… I don’t have the stamina of the other guys, and I’m not that strong, I’m a sprinter. I have to figure out how to work that to my advantage. Maybe I need to adjust my approach on the trail as well. Rather than trying to keep pace, fall behind and catch up. Maybe take the lead and then slow down or stop and rest. IDK, I’ll think on it.

So I think my next two research topics are going to be training for backpack hiking and how to handle distances as a sprinter type athlete.

11:00 – Stairs, down 7 Floors

  • Pushups x 40; Narrow Hands, Excellent form, made it to 30 nonstop before having to catch my breath, had to push on 30 – 40; probably would have failed at 45l;
  • Ramp in Parking garage; walked up and down the ramp between levels many times, ran up a couple of times, ran down a couple of times, power walked up most of the times, walked up and down backwards once’
  • Pushups x 40; Wide grip, Excellent form, may have failed before 45 if I could breathe enough to keep going,
  • Stairs, up 5 Floors

These were all done back to back with no rest, and I didn’t listen to any pump me up music or motivational before starting!

11:40 – Lunch: Piece of beef jerky, 2 cherries, a hunk of smoked pork shoulder. I didn’t come prepared to be so motivated today. I was even thinking about fasting this morning before work.

I am going to start being more diligent about logging my food intake. This has been a big part of my journey. The little 2 minute and 15 minute movements aren’t the prime reason I am in good shape, my food choices are.

12:50 – walk outside (90° outside, ozone alert day, I think the hole in the ozone layer is directly above us), about 2000 steps

5/17/2019 Friday

Lat night for dinner I had ham and shredded purple cabbage cooked in tallow with onions, garlic, mushrooms and black pepper; and 2 bourbon and cokes

12:15 – Yoga Pushups x 100; great form, wide hands, a little lower down my body than normal, last 10 were slow, feel super pumped

  • Chair Dips x 10; Arm rests at highest position, triceps are wasted.

Have a Great Day!


Moved To A New Facility

Week of 4/29/2019

This one is supposed to be a minimum security facility once you make it past the 90 probation period. This place is an open office space design, so there is far less privacy. I sit at what is basically a long table in the middle of a large, open space with 7 other people, 4 per side. Thankfully before I got here they put frosted glass between each of the stations. You can still see the person sitting directly in front of you from the nose up, and the people next to you are in full view. The president of the company sits behind me diagonally to the left in a glass office.

This means that the cubicle workouts I was doing are no longer an option. That’s a drag, but it does force me to refocus on the original intent when I came up with the cubicle prison workout: to figure out a way to stay active and improve fitness levels despite being shackled to the grind. There are “phone rooms” where we can go for privacy when we need to make a phone call, so I have been going in there to do quick sets, but nothing challenging or extreme. I also still do my mobility drills seated at my desk. I’m still learning the job, and learning the routine and personalities, so I’m not comfortable enough to really start pushing myself workout-wise yet, plus I’ve allowed myself to slack off so I am having trouble pushing myself mentally. Since it is an open space it’s risky watching any motivating workout videos.

This seems to be a much more laid back environment, definitely more dynamic and upbeat. This isn’t a publicly traded company (although it is owned by a Canadian company that is publicly traded), and they seem to be more employee friendly. The free coffee is pretty decent too. There are far fewer obese people, and fewer merely overweight people. And the people that are overweight aren’t nearly as overweight as they were at the last place.

4/29/2019 Monday

This is my 4th week on the job. Today is the first day I feel like I am able to start refocusing on mobility. I started doing some mobility drills sporadically last week, so far today I am on track. I have done shoulder and neck mobility, some scapular dips, and I am drinking my pre-workout now. Last week I found some unoccupied offices on the second floor and started gong there on my lunch break to do some serious stretching. I did it Wednesday through Friday, and I plan to continue it today. I am going to have to figure out how to get better exercise, but for now I will keep doing the short cubicle prison workouts in the phone rooms. Maybe I can get in the habit of stretching at home so I can workout on my lunch breaks before eating.

12:00 – Pre-workout Drink

12:35 – Pushups x 40; excellent form, narrow hands, damn near failure. Maybe had 2 more in me. Seriously sucking wind.

I don’t recall if I mentioned this or not, but last weekend (10 days ago) I jacked up my shoulder(?) somehow. I woke up with a pain that was the same type of pain I had when I tore my rotator cuff. This pain was either in the tendon that connects my right pec to my humerus, or the tendon that connects my bicep to the humerus, or something in the crease between my front and medial delt. That is the main reason I have done almost nothing with my upper body this past week. But I actually haven’t done hardly anything for basically 3 weeks, and look how much it has affected my progress. I’m sure I couldn’t have done 45 pushups today.

12:55 – I’m about to do some more pushups, probably not narrow though, and I am noticing that I really feel a pump in my biceps. Weird.

  • Pushups x 31; wide grip, not fail but challenging, I had to stop for 2 reasons: 1 I just couldn’t catch my breath, I started to feel a tiny bit light headed; 2 I couldn’t focus hard enough to dig deeper.

I say it’s lunch time.

4/30/2019 Tuesday

10:30 – Isometric Chair x 40 seconds; basically hold the bottom squat position just past 90°.

  • Third world squat about 2 minutes

11:30 – Squats x 40; Medium stance, not failure, definitely winded me.

No preworkout today.

12:00 – Hamstring stretching, 1 leg at a time. About 5 minutes per leg.

About 3:00 my back/hip area just started screaming in pain from sitting. I went outside and took about a 15 minute walk, and helped immensely.

5/02/2019 Thursday

Didn’t do much of anything yesterday, I was dead tired. I took a nap in my car at lunch. On the drive home I drove with my head pressed firmly into the headrest with my back barely touching the seat.

10:40 – Preworkout; NOX, BCAA, bHIP Red, whey protein, ACV

10:50 – Superman x 15

  • Yoga Pushups x 75; wide hands
  • Hurdlers lunge x 15/side; I decided that there are 2 ways to do this. The way I was doing it at my last prison facility I will henceforth call a hurdler’s deadlift. This entails bending forward at the waste over my front leg, whereas the hurdler’s lunge doesn’t. I will remain upright.
  • Sphynx Triceps Pushups x 20; narrow hands, elbows at 90° (directly below shoulders) so not a big ROM
  • Chair Dips x 20; feet on floor, very short ROM

The entire “circuit” only took 5 minutes, and the last minute of it was at my desk so only 4 minutes away from my desk.

11:05 – Neck Mobility Drills; another 4 minutes.

  • Chair Dips x 25, <1 minute

Have a Great Day!


Have a Great Day!


Prison Cubicle Workouts Week of 3/21/2019

3/20/2019 Wednesday

Did nothing really to speak of the first two days of this week. I had a terrible crick in my neck Monday, and was still feeling it some yesterday. I wanted to make sure that I didn’t have any issues in my shoulder girdle after last week’s 1 RM attempt.

I have been taking B:hIP Red since last Thursday not including the weekend. I think it’s decent. It’s hard to tell if supplements are actually doing any good or not since they don’t really make you feel any different unless they are a workout specific type supplement like Taurine or Creatine. I also got some more BulletProof Collagen Protein which I’ve been adding to my coffee this week.

10:15 – NOS Blast Preworkout

10:20 – Pushups x 34; hands low on body right at bottom of rib cage; total fail on 34, made it about ½ way up. I was really pushing too. I have a sports message therapy appointment at 11:30.

10:35 – Just tried to do a planche, not even a planche pushup, …just embarrassing.

– Flat Foot (Paleo?) Squat x 5 minutes; yeah baby, 5 minutes. I think I had really good form too. Still difficult to straighten back out when I stand up, but being in the pose felt good.

3/21/2019 Thursday

11:50 – Preworkout

11:55 – Air squats x 50, 10, 20, 20, 20, 1min rest in between; great form, butt to heel, shoulder width, good glute focus

Have a Great Day!