IGOR OZERNOY 01 
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Best of 2015: Travel
It's my favorite time of year again! It's time for the Best of 2015! First, I am going to start with one of my favorites, in fact you may even call it the best of the "Best of": travel.
It's always hard to decide where the best travel places were each year! This year I was lucky to go to several new places as well as a couple of "tried and trues". However, even in the familiar places, sometimes there was a bit of a twist!
As you can see, much of my travels this year involved the outdoors! This year while traveling, I tried snowshoeing for the first time, I tasted at least 28 different kinds of new beers (that is just a guess), I made a lot of new friends and cemented a lot of old friendships.
This year, I got to see parts of Yosemite I had never seen before, I revisited a couple of states that I haven't seen much of (CO, WY), I revisited a couple of states that I know and love (OR, WA, NY) and I added one new state (Idaho) to my "states I've visited" list.
I had a fabulous 2 weeks in the Alps of France, Switzerland and Italy where I hiked every day, ate way too many baguettes and cheese, drank too much wine and took a lot of photos of the same mountain from all different angles.
I feel so lucky that I have the means to travel and that my health is good. I am also lucky that I have a family that instilled the love of adventure, travel and the outdoors in me! I try my hardest not to take things like that for granted. I don't know who I would be without some of the places that I have been. All in all, I would call this a successful year of travel and I can't wait to see what 2016 has in store for me!
What journey did you take in 2015? What was your favorite destination this year?
It's always hard to decide where the best travel places were each year! This year I was lucky to go to several new places as well as a couple of "tried and trues". However, even in the familiar places, sometimes there was a bit of a twist!
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| Mt. Baker, WA |
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| Portland, OR |
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| Tetons, WY |
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| Rocky Mountain, CO |
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| Home Sweet Home, CA |
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| Half Dome / Yosemite -- May |
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| Sisters Wilderness, OR |
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| Tahoe Rim Trail, NV |
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| Antelope Lake, CA |
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| John Muir Trail / Yosemite - August |
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| TMB, Chamonix, France |
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| NYC - View from Tribeca |
As you can see, much of my travels this year involved the outdoors! This year while traveling, I tried snowshoeing for the first time, I tasted at least 28 different kinds of new beers (that is just a guess), I made a lot of new friends and cemented a lot of old friendships.
This year, I got to see parts of Yosemite I had never seen before, I revisited a couple of states that I haven't seen much of (CO, WY), I revisited a couple of states that I know and love (OR, WA, NY) and I added one new state (Idaho) to my "states I've visited" list.
I had a fabulous 2 weeks in the Alps of France, Switzerland and Italy where I hiked every day, ate way too many baguettes and cheese, drank too much wine and took a lot of photos of the same mountain from all different angles.
I feel so lucky that I have the means to travel and that my health is good. I am also lucky that I have a family that instilled the love of adventure, travel and the outdoors in me! I try my hardest not to take things like that for granted. I don't know who I would be without some of the places that I have been. All in all, I would call this a successful year of travel and I can't wait to see what 2016 has in store for me!
What journey did you take in 2015? What was your favorite destination this year?
Yeni Yıl İçin Alınabilecek En Güzel Hediye
Şimdi yazının başlığına bakıp hemen uçak, araba, sonsuz para diyeceğimi düşünüyorsunuz biliyorum ama bu sefer başka bir hediyeden bahsedeceğim. Yılbaşı yaklaşırken evde aile üyeleri tarafından gizli gizli işler çevrilmeye başlar. Herkes kendi hediyesini en güvenli yere saklamaya çalışır aynı zamanda diğerlerinin hediyelerini bulmaya çalışır. Bu yıl evde yılbaşı için hediyemi biraz erken
Doğayla Barış *
“Dünyayı esirgemek için aramızdaki barışa ve kendimizi esirgemek için de dünya ile barışa karar vermek zorundayız.”
Çağdaş Fransız düşünürü, Michel Serres’ in çarpıcı bir şekilde ifade ettiği gibi, üzerinde yaşadığımız dünyayı böylesine talan ederken -aslında bizzat kendimizi yok etmeye mahkum ettiğimizin bilincine varmadığımız sürece- onu ölüme terk etmekten başka bir şey yapmış
DEVOTION TO SELF ABOVE ALL ELSE.
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| "Working out is modern couture. No outfit is going to make you look or feel as good as having a fit body. Buy less clothing and go to the gym instead." - Rick Owens |
This is Rick Owens. A 50 year old luxury fashion designer who is living in his own world. The dude is on another level in all the weirdest ways possible. Considered by many to be the sitting lord of Goth, his whole existence is one giant aesthetic. He champions vanity and letting physical look speak for you like a shrine to a god from ten lifetimes ago. His interviews are filled with biblical quotes on fitness and weightlifting. Check out some of interviews and videos to really understand what I mean.
The first time I ever heard of him was in a Vice magazine in 2009. I read the entire interview and it clicked with me right away. I could feel that his responses were sincere and not to maintain some kind of fashionable aura he was expected to uphold (queer for the sake of being queer). He spoke on the merits of only wearing black, his disdain for colors, and why owns minimal clothing with no variety. He also discussed how he got in shape, what weightlifting means to him, and why transforming your body is the ultimate fashion accessory. Here is a link to the article I speak of Rick Owens VICE 2009.
here are the two highlights from the above article....
"I’m not really into clothes. I wear one outfit like a uniform, and I have for years. Black sweatpants, black baggy shorts over them, a black or white cotton t-shirt, and a black cashmere t-shirt over that. I couldn’t imagine having to change outfits every day or having to change for the gym."
This one is my all-time favorite:
"Changing your body is so much more hardcore. The extreme sensation of working out has replaced the mosh pits of my earlier years and the sex clubs for years after that. It’s a great combo of discipline, joyous release, meditation, and vanity. Music never sounded as good as it does now, pounding through those earbud headphones into the pit of my stomach as I feel my muscles swell."
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| trust in me. I will not fail you. treat yourself. |
I think my respect and admiration for this dude stems from his involvement in an a industry that borderline prides itself on unhealthy looks, famished figures, excessive drug and alcohol consumption, fake behavior, and being an arrogant prick just because you sew fabric. Despite being submerged in that environment, he rejected those norms and carved his own self-fulfilling path. He sells bracelets for 300 dollars and sweaters that cost over a grand but he himself rejects the high fashion dress. Its like the ultimate middle finger. Similar to Henry Rollins, its like having a guy on the inside. He decided he wanted to get in shape and be strong and fit. He didn't care what anyone thought about it or if they approved. To me "he gets it".
IMO the greatest quote ever about weightlifting and wanting to look good came from his mouth;
"Buy less clothing and go to the gym instead."
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| I will never grow long hair. It takes a certain kind of person to pull off the long hair and muscles look. |
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| don't forget this dude is 50! ain't nobody's dad looking this healthy at that age. |
FOOD
Most people I know despise cottage cheese but it is like #3 on all-time gain friendly nutrition. I always eat a cup or two before bed. If you hate cottage cheese I don't blame you. I must ask though have you ever had Breakstone cottage cheese? If you have never eaten it then I beg you to rethink your stance on CC. There is no other product on the market that comes close to the taste and texture of this brand. I refuse to eat any other kind of CC. In all my years of hunting I have found nothing comparable to this. It all tastes like shit. This is product completely unique. I highly recommend you incorporate this into your nutrition plan.
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| Breakstone's Cottage Cheese. nothing else matters. |
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| Red Mill Oatmeal |
If you're gonna gain then you have to eat oatmeal. Its expected of you. Oatmeal is essential because its healthy, it fills you up, gives you sustained energy, and has all the good carbohydrates one needs to begin building muscle. I love oatmeal but I have been eating it for so long now that it often pains me to consume. I was burnt out on the oats until given the opportunity to try this particular brand of. Total game changer. The best tasting oatmeal I have ever tried. The texture and consistency is unmatched. I get excited in the AM when I get to cook this because it is really that good. It has some kind of meaningless ribbon on the package that says "#1 tasting oatmeal in the world" and I believe it. Red Mill Oatmeal comes highly recommend for everyone out there looking to upgrade their nutrition lifestyle. Its a little pricier than I like to spend ($4-ish) but for the quality of the product it is very much worth it.
Pyramid Bench Press Pyramid
despite the website's lulzy handle, I found this calculator to be extremely helpful in my quest toward bench press improvement.
Its a great foundation for anyone who finds themselves hitting the same numbers for same sets for too long. A good way to break up the monotony of bench press life. I don't follow this hard and fast, I use this more as a base. No matter what though, I always attempt the heaviest called for set with a spotter. Preparing for a new max attempt in the coming months. Since technique is what separates the elite lifters from the busters, becoming comfortable with heavy weight on the bar while minding form is crucial in progression. In between sets of this I usually hit incline dumbbells (weight between 55-95lbs) and some low rep, light weight (10-20lbs) cable crossovers.
You should know my mantra at this point in the game. Being strong isn't enough. I want to BE strong and LOOK strong. I want the aesthetics and the power. That is what real strength means to me. There is nothing more exciting to me then seeing the definition between the nape of your neck and the top of your pec. A permanent pump so savage you could balance a pencil on top of your pec.
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| Dream physique. |
MOTIVATION
I found this music video yesterday while navigating the worn hole of YouTube for music videos that feature buff dudes. Its fucking golden boys. just wait for that chorus. At first I was sensing some troll level vibes but after two minutes in a sincerely believe that this is produced non-ironically. At least that's what I want to believe. The dudes outfit throughout the video are really what took this home for me. Do-rag, cargo shorts, and CAT work boots. The mink coat of bodybuilding fitness. A nod to the lifters of yester-year when you only wore the cheapest clothes possible because all your money is spent on food, supps, and gear. Its a look that's exclusive to the bodybuilder community and always stands the test of time. Its not what you wear but how you wear it because without the physique you end up looking like a white, GED-n-goatee weed seller who smokes Newports and is really into cars but doesn't have one.
I knew this was going to be a modern classic right up front. The screen shot provided for the video left little to the imagination. A buff ass dude in a luxury pool popping champagne around a circle of babes. I couldn't click play fast enough.
RIFFAGE
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| Sangus from Rhode Island. https://sangus.bandcamp.com/ |
About two months ago I went to Reggie's to see Mgla play. Needless to say they fucking killed it. But there was a band on the tour that played before Mgla called Sangus whom I had never heard. Usually I don't give a fuck about the opening bands but I saw the singer before the show so It was my duty as a fellow Buff Guy to stick around. Not too often you see another lifter bro at a black metal show. Much to my delight they did not suck. They were brutal.
The singer is a wolf-hybrid of Rollins Band era Henry and a disgraced outlaw UFC fighter. Halfway through the set he took his shirt off (+5 points. I see you brah.) and poured what I assume is pigs blood over his face and body. War boner achievement unlocked. Even if its only theatrics, the 1,000 yard stare and muscular frame transcended parody and became the physical visual of the bands sound. It's an interesting concept of music that many bands try to convey but few rarely succeed. I love the idea of the singer being the face of a bands music setting the mood. It was watching a man slowly transform from a timid human coiled in insecurity into a raging animal in league with the devil. Make no mistake this band is on board with the devil.
I felt compelled to share this band not so much for their sound. They are great but nothing incredibly memorable. I don't necessarily fault them for this as they are relatively new (to me) with a small catalog. I can see their next release really finding their stride and hopefully bringing them to a bigger presence in the metal scene.
Lets not fool ourselves here boys. Im sharing this band because its got a buff dude as a singer. plain and simple. Always looking out and making time for metal bands with muscle in the line-up. Something about listening to a band in the gym and knowing some or all of the dudes hit the weights the same way I am gets me extra primed.
"Buff Dude Metal" (copyrighted) is a rare genre in a complex world of instant gratification, two year no tour bands, and physical mediocrity. Ive been waiting for out generations Danzig, I know hes out there! show yourself! Lead from the front and open the eyes of other metal dudes that getting thick. solid, and tight is the new standard. That strong is the new drunk.
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| dark sided basement gig. likely not as evil as the photo conveys but im picking up what their putting down. |
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| sleeveless hoodie under battle vest. BM elitists will be upset at the progressive and fashionable nature of this outfit. This look works exclusively with Gig Life. Only works if you are in the band or touring with the band. Could possibly work doing security for the venue of a non-metal show. As much as I want to rock this look im not confident enough to sell it. My gains are terrible, soft, and weak. Im a wet noodle in my mind. the gift and the curse of weightlifting. Never satisfied. ugh. |
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| I call this this "Gig Flex" an offshoot of my series of flexes I have named that a person can do IRL. Hes just singing his song on and holding onto his mic stand so he doesn't drop it. Not forced. Its necessary. See below for further examples. |
The Flex Series is a natural flex that highlights gains without the appearance of trying incredibly hard to prove you lift. Other examples of IRL Flexes are the Text Flex, when you pull your phone close to your stomach, point your elbows backwards, and raise up the phone to chest level. Biceps flare up and all your are doing is just texting ol girl at the bar. Optimal deployment is in a close quarters bar or store and busters are getting comfortable or close to you. Hit em wit hthe flex and let them know they better step out of the kill zone (kill zone is 2 feet from the person in all directions).
The Baby Flex. Holding your infant-toddler child at mid-chest level. You bare the weight of baby on your arm so the entire arm is activated into a temporary full flex stage. Another great IRL flex is the Grocery Flex which is carrying all your groceries in one trip from the trunk to the apartment. Shoulders back, chest out, and palms facing slightly outward in direction of travel. Optimal when you have high foot traffic in the path of the car/bus stop to front door. Neighbors are mirin' and you aren't even trying. You're just living your life doing things normal people do.
It should go without saying that all IRL flexes should be performed in a short sleeved, form fitting t-shirt, sleeveless, or tank top. There is a whole list of other IRL Flexes that I may share with you in the near future. These are closely guarded insider secrets of the Buff Dude Society that are normally never shared. I may even get called to appear before the council of Buff Elders to explain my actions here. Its a punishment I am willing to risk in order to help fellow Buff Dude prospects. You're are welcome friends.
WEB STORE IS OPEN. NOW TILL JAN. 13th.
It is with great pleasure and much relief to announce the arrival and sale of the highly sought after BMF Ranger Panties (Vol. I). The silkies will be on sale from right now until 0000 January 13th. I extended the window of sale due to the holiday season. I know many have kids and girls to provide gifts for. Others are traveling out of town and out of the country. So I accommodated them appropriately.
This is Vol. I of the BMF Ranger Panties series. Each order comes with a Prayer Card and 2 BMF stickers. Once the store closes only orders that are placed will go to print. After that I am destroying the screen. Taking a vow to the Devil of integrity and honor to never print them again. Once all orders ship I will prepare and produce Vol. II of the Ranger Panties which will feature a different custom design and come with another unique free item.
Additionally the BMF black tank top will be available for purchase starting tonight and will close on the same day January 13th. As with the slikies, the tank tops with this design will be printed one time only. The tank tops are printed on American Apparel 50/50. This will increase the price slightly but fit properly. No one wants to wear a belly shirt in an awkward box shape with a shirt flap flag flying behind them. The price for these will be $15 dollars. This ensures that I cover costs and make only enough money to print future items. I refuse to overcharge or profit from this concept. I am selling all merch slightly above cost. My way of saying thanks for all the support I have received over the last two years.
More updates are on the way. Got a big "year in review" and a "2016 outlook" blogs already drafted. Keep coming through and soaking up all you can. spread the site, spread the knowledge to any you see fit. This is not about me this is about us. The future alpha males of our universe need guidance. Let us not fail them!
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| receive the light of truth. prepare for accession into the weight room. |
STAY GRIM AND HIT THE GYM.
Fixing 5 Flaws in Your Running Form
If you're like me, just hearing the word "run" makes your skin crawl. Some people claim to find peace of mind on their daily jog. Are these people crazy, or have they just found some sacred running nirvana-type state? Well, if you work on your running technique, you will undoubtedly find that you will improve all of your times, and the whole process just might be a little bit less arduous!
Like a power clean or a deadlift, there a lot of technical nuances involved when sprinting or distance running. The fastest and most efficient runners are experts in perfecting their stride length, stride frequency, heart rate, and breathing patterns. All of these things work together to help you channel your inner Tyson Gay. Here are five of, what I deem to be, the most common technical errors in gait:
- You're striking with your heels first. Try something for me: jump up in the air, and then deliberately land on your heels first, rather than on your toes. How did that feel? Presumably, pretty awful. In one of my previous posts, I touched upon jumping mechanics. The author of Running Science, Owen Anderson notes, "...motion analysis of Olympic Games competitors has suggested that ... medalists are more likely to employ MFS (midfoot strike). In addition, video analysis of world-champion and world-record holding runners ... has indicated that such competitors employ MFS, and occasionally FFS (forefoot strike), but not RFS (rearfoot strike) while training and competing." It has been theorized that a RFS can place more stress on the knee joint and simultaneously increase breaking forces, which may decrease running economy. There appears to be a correlation between race times and MFS/FFS.
- You're leaning too far forward. As with standing posture, you're trying to maintain a nice vertical torso, and make yourself "tall." This means you shouldn't be hunched over like Quasimodo and looking at the pavement. While that may be ever-so-tempting once you get fatigued, you'll be more efficient staying upright. Worldrunning.com mentions that "[if] you have bad posture then your body will have to use up energy to keep you upright, which wastes energy you should be using to run faster and further."
- You're not moving your arms enough. Now, let me start by saying that you don't want to go overboard with arm movement, either. Ideally, it should be a relatively passive motion. Pumping your arms like crazy isn't necessarily going to make you a speed demon. On the other hand, I've seen some people who leave their arms to flop limp at their sides, which is equally as inefficient. The arms should be moving in sync with the legs (the left leg and right arm together, and the right leg and left arm together), allowing for a little bit of rotation in the hips. "The main function of your arms is not to drive the body forward but to provide balance and equilibrium as gravity pulls you forward," notes Dr. Nicholas Romanov, the founder of the Pose Method of running.
- Your knees are collapsing as you run. Running is a forward, linear movement, performed predominantly in the sagittal plane. Any forces that counteract that are going to result in unnecessary energy expenditure. Knees caving inward (valgus knees) are usually coupled with external rotation of the feet. Take a look at the the photo below of the sprinters. The two sprinters on the left are maintaining forward momentum, while the gentleman on the right has some internal rotation of the hip, as his foot externally rotates. With a little bit of hip strengthening, he could shave some seconds off of his split and lower his risk for injury.
- You're breathing incorrectly. Breathing in any activity is, to me, the most important determining factor of success. In an aerobic activity like a longer distance run, breathing should be a first priority. As you fatigue, you may have noticed that your breath becomes shorter and more rapid. Maybe you start wheezing like an asthmatic, and you're doing anything you can just to finish your run. Experienced runners, however, have mastered the rhythm of their breathing. While different coaches have numerous methods for the proper cadence of the breath, there are some aspects that are universal: you should aim to expand the ribcage and the belly as you breathe, rather than just the chest, and, your breath should remain relaxed rather than laborious. Both of these things can help you manage your heart rate and keep you running faster for a longer period of time!
Running doesn't have to be a miserable experience (although it'll never be a pastime I particularly enjoy...). If you correct your technique, you will minimize the amount of energy you waste with each stride, and maybe, just maybe, you'll find that elusive "runner's high" I've heard people mention in fables.
- "10 Ways to Perfect Your Running Technique." 10 Ways to Perfect Your Running Technique. N.p., n.d. Web. 16 Dec. 2015.
- Anderson, Owen. Running Science. N.p.: n.p., 2013. 52-55. Print.
- Born to Run. Marty Stouffer Productions, 1983.
- Kasmer, Mark E., Jeremy J. Wren, and Martin D. Hoffman. "Foot Strike Pattern and Gait Changes During a 161-km Ultramarathon." Journal of Strength and Conditioning Research 28.5 (2014): 1343-350. Web.
- Weijers, René E., Alphons G.h. Kessels, and Gerrit J. Kemerink. "The Damping Properties of the Venous Plexus of the Heel Region of the Foot during Simulated Heelstrike." Journal of Biomechanics 38.12 (2005): 2423-430. Web.
And the TOP New Year’s Resolution Is…
Yes it is that time of year again. After enjoying the holidays, time with family and feasting on often forbidden goodies, our thoughts turn to the next year and how to make it better. In 2015 the number one resolution was, although it’s not surprise, to Lose Weight. In fact, if you dig back a few years and look at various polls, weight loss is always in the top three. As we head into another new year, I anticipate weight loss will once again be at the top of the list.It’s Not All about Losing Weight!
It is amazing to us how many people put weight loss on the top of their New Year’s Resolution list. Glancing back at many of our posts from this year it is obvious we aren’t as concerned with losing weight as we are with maintaining a healthy lifestyle. I was pleasantly surprised to see Staying Fit and Healthy at number five last year, because this is truly our holiday wish for you. While losing weight may be important to your overall health, by eating healthy, exercising regularly and living a more active live you will lose weight.Beating the Resolution Struggles
The sad part is while many people start off strong they quickly get discouraged and quit. We have all seen the influx of new people at the gym during January only to see it fade. For some they are disappointed in not getting immediate results, others have issues making it a priority in their schedule and some really weren’t committed in the first place. It is always hard to make a change the will affect your life, but sometimes we make it more difficult than it needs to be.Just Get There!
Honestly, even the most fit people you see every day have mornings where they just don’t want to go to the gym. They’re tired, busy and dealing with kids as well. What makes them different is they just get there. I have found that the most successful people start small. Perhaps you haven’t worked out in a while, find a friend that also wants to be in better shape and become accountable to one another. The mere fact that you are meeting them there will give you added incentive.Pick a time of day that works for you. You don’t have to work out at 5:00 am to become healthy. In fact, if you hate getting up early the chances are you won’t show up anyway. Instead of grabbing a big burger or microwaving processed food at lunch, meet at the gym for a 45 minute workout. Schedule it on your calendar as if it were your boss. Once you get into the routine and start go feel better you ‘ll quickly find yourself looking forward to your workouts.
Have Fun!
If you have questions, get help from one of our personal trainers and always remember you are in a safe place here. Our goal is to help you become healthier, happier and to really enjoy our beautiful city of Aspen. So before you start writing down those resolutions, think about what you really want. Let’s make staying fit and being healthy number one!
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