Category Archives: physical fitness

Vegan Homemade Muscle-Ups

With vegan power alone, one can perform all essential functions of human life, including muscle-ups, weighted pull-ups, and more.

Make non-violent, sustainable, compassionate, healthy gains!

Go Vegan!

Gotham Parks on Youtube for the Latest!

We’ve been focusing on video content, a mix of urban cycling and veganism, on our channel on youtube Gotham Parks. Subscribe and check it out! Here are just some recent offerings:

On my daily fruit smoothies for the workday hours.

 

On some vegan fitness output.

My review of the Xtracycle Edgerunner cargo bike – a great bike for vegans!

 

On traffic crimes in Harlem/ Washington Heights NYC.

 

Running round the park on good friday.

 

On the Queensboro Bridge Bike/ Ped path.

 

Urban bike safety pro-tip.

 

… it’s cheaper to go vegan, whole foods plant-based, in the long run, always!

 

Vegetarianism (including eggs, dairy) is hardly better ethically or health-wise than not abstaining from flesh. Go vegan, all the way!

 

A basic why I’m vegan video.

 

Subscribe to Gotham Parks! I’ll post more to africanvegans.com going forward to keep y’all in the know. Go vegan, ride bikes and enjoy!

The Problem with XX#-Day Diets, Exercise Programs

Combat-ready fruitarianism.

Always hungry for carbs and iron.

I think 30-day vegan diets, 28-day raw cleanses, 90-day workout routines, and other time-compartmentalized agendas for radical lifestyle change are atrocious. If you want to stay lean and green, plan to be vegan for the rest of your life; if you aim for fitness, plan to work out, well, forever. Raw veganism, power-lifting, calisthenics and kung-fu are among the manifestations of my commitment to health and discipline – and each one of them requires proper eating and vigorous exercise every day until I’m dead. Flat out. That’s my take on the matter. I’ve been vegan for over 12 years, almost half my life. I was a young teenager when I started and I think there were times when my moms thought it would be a passing phase, and folks casually asked when I would resume eating garbage and trashing the planet (not in such colorful language though). So if I came into any of this with the mentality or within the conveniently escapable constraint of it being a 30 or 60 or 90-day “program” or “cleanse,” I doubt I would have been so motivated and committed to remain in the game all these years later. I question why there are folks out there even promoting these sorts of programs, but I have a strong inkling as to the reasons – money and marketing.

When some fitness “expert” or health “guru” out there thinks they’ve arrived upon some new holy grail of fitness or diet, and they want to sell it to others and monetize their system, it is highly convenient to package it as a special, esoteric but fast-gratifying XX-day program of some sort. If they were to be honest and straightforward about it, they fear, people might not be interested in paying for their idea or consultancy. But this is underestimating the people. Why not be real? Tell cats that health is a life-long commitment from which there is no vacation or retreat. I’m into just freely sharing what works, what is practical, and what is sensible to the instincts of most people. I trust that people will get it, even if it somehow makes the enormity of the task that much bigger. But that’s the beauty of it – it’s a lifelong mission, an endless adventure, and it only rewards you day by day, with unparalleled health, resilience, lightness, compassion, wisdom, and so on. If you want health, do healthy things, from right now this day until your very last. Fitness and health are for life – there’s no 30-day shortcut into it, nor any vacation out of it.

It’s very basic. And if this sort of honesty is too brutal, then so be it. But if you’re gonna do P90X, as beautiful as its workouts are, ditch the “90” part and do it forever, until well past your 90th birthday. If you want some sort of “cleansing” by becoming a raw vegan, don’t fool yourself thinking like it’s a 30-day vacation from meat, junk and drugs. Raw veganism is for long-haul truckers only. Good health is only for long-haul flight captains. Massive vitality is only for life-long and storied generals. There are no shortcuts or breaks; you just do it and don’t stop, period.

I also don’t think you can get much out of doing something new, something you want to get really into, for just a few days. It takes years to master something, and then decades to master that mastery. So start now, today, this instant. And never, ever stop. Don’t even think about it.

Veganism is forever. Physical fitness is forever. There’s no way around it. Discipline is the only way. And any vacation from healthy eating and healthy living you think you want because you crave garbage and a lazy day, just ain’t worth it. I’m not talking about periodized exercise programs – of course, there are times to slow down, particularly during the off-season when you might take a short break from the rep-max power-lifting and stick to the basics, lighten the weights, do shorter runs instead of half-marathoning every time, etc., preventing physical burn-out. But the off-season is no excuse to revisit poisonous, cruel foods, drugs, or shameless sloth – veganism continues; ample sleep and stress-minimized living are not interrupted. The off-season, a month or a few weeks’ duration in a year-long periodization program for all athletes of the sport of life, corresponds with the life-cycle of hard work followed by moderate work and taking off a load; it does not correspond with partying hard and forgetting ones principles. Even in general, you don’t lift heavy every day – alternating days you lift moderate or light, or don’t lift at all; the light or off days are not to be days of backsliding, irresponsibility and excuses. So, even the “off-season” excuse doesn’t count. Matter of fact, forget I even mentioned the “off-season.” I’ll be in-season until I stop breathing. All of life is the in-season.

When you figure on going vegan, incorporating vigorous consistent exercise into your life, and all around assuming the healthiest lifestyles there are, look at it like you’re entering the point of no return, all doors behind you locked shut for good, and don’t look back. Then you can only move forward into success after success, mastery after mastery, in the endless, joyful, glorious pursuit of unrealized human potential.

We live but once. Live victoriously.

Album Review: “The Workout” by Stic (aka stic.man)

Discipline. NO excuses. Rhythm and movement. Motivation. Consistency. Execution only. Positivity only. Clean living. Self-affirmation. Affirmation of life.

These are among the themes of the beyond superb new album The Workout by Stic (aka stic.man) of Dead Prez. Living healthy is no easy task in this society, with both external and internal forces (the monkey mind) leading us toward negative addictions, attitudes, relationships, indulgences, negligence, and so on. But a revolution must lead with folks who comprehend how unhealthy society functions upon the mass of people, and who comprehend how the many contradictions and negative outcomes befall people governed by a system that wants to consume and exploit human beings, and get human beings to consume and destroy themselves in order to make a profit.

Thus I think The Workout, despite its primary concern with self-development, may be among the most revolutionary Dead Prez albums yet, because revolution, a radical break from a legacy of violence, death, ignorance, exploitation, anger, greed and fear, must begin with the self. And only oneself can liberate oneself – we ourselves are often our own worst enemies. It takes unyielding self-discipline, contemplation, study, exercise, and serious internal work to overcome the contradictions that we as individuals engage in that, in part, perpetuate the miserable status quo of human existence at large. Thus, to encourage diligent and profound internal work, including on our physical bodies as well as our minds, is to encourage revolutionary work, full stop.

And Stic and friends do a mighty fine job of encouragement, through superb musical hip-hop artistry and lyricism. This album surely works as great workout music, as I have listened to it during many a workout over the past few weeks. The refrain, “who am I? I am the champion!” from “Champion” buzzes through the mind while one sweats in exertion. Stic rhymes, “over my lifetime I’m tryna do a million crunches, a billion pushups and prolly throw a billion punches; it’s not the numbers, it’s all about the drive and hunger, to live strong like gorillas thrive in the jungle” in “Blood Pumpin’.” I feel really driven when hearing this line, driven to push myself hard for the rest of my life and never stop reaching mental and physical peaks and then exceeding them, going from strength to strength as I become stronger, wiser and sharper with time.

In “Back On My Regimen (Swole like Tookie),” Divine RBG says “My everyday struggle got me slacking on my fitness, I hear my inner voice saying get back to bidness, get back in the gym, get back on the bars, I can get it in anywhere, the world is my yard!” I love these bars because brother Divine reminds us that for most of us there’s little excuse to slacking, as the world is our yard, the whole of whatever tools and facilities and environments we have at hand. We must strive not to permit our everyday struggles to overwhelm us, to smother us, burn us out and steal our lives from under us. So we can do calisthenics at home; we can get it in at the park, taking walks, jogs, stretches; whatever is safest, most available, but we have to get it in no matter what and keep it up. I don’t have a gym membership; just shoes, a bunch of kettlebells, my body, and my urban environment, and I make it work, getting it in 3-5 days a week and feeling absolutely great, killing the negativity and stagnation inside me every day with sweat and torque.

I greatly appreciate the pro-sobriety messages laced throughout this piece. General Steele (of Smif-N-Wessun) declares, “Strict code of conduct, respect for my enemies; exercise mentally, physically, spiritually; no guns needed – got a panther’s agility, and I don’t need drugs to enhance my ability” (Warrior Codes). No drugs, no steroids, no human growth hormone, no easy ways out. No intoxicants, no means to blunt reality. All things worth achieving are best and most sustainably achieved by all-natural, straightforward, head-first means. It’s painful that so much of prominent rap music is about the opposite – celebrating drugs, self-destruction, ill-health, domestic violence and promiscuity, etc. the opposite of a clear-headed, simple, positive, healthy life which brings lasting well-being, not instant and fleeting gratification followed by craving and calamity.

There are so many incredible songs on this album. “Yoga Mat” reminds us of the importance of meditation and engaging in practices that help us arrive at mental clarity. Mental clarity is a rarer commodity than rare-earth minerals, rarer even than known Earth-like planets around Sun-like stars. To even seek mental clarity and sincere inner peace, peace with oneself, in this society, is to engage in extremely subversive, anti-consumerist, anti-capitalist activities. The system doesn’t mind meditation, since it doesn’t harm it directly, and meditation won’t speed revolution. But if it were the case that masses of us took up meditation (to regain our minds, assert our willpower and master our destinies) instead of smoking a cigarette, drinking alcohol, or doing other things to get high and lose our minds, the Babylon system could get mighty nervous.

The sistas make an appearance in “Baby Fat,” “one of whom (I think Ife Jie?) spits “I know a beautiful body is what a man loves, but I do it for me, I got my own standards.” While this album doesn’t exactly explode with feminism, it doesn’t push machismo and anti-women crap either. I appreciate how this woman asserts her desire for health and fitness as based on her own standards and aspirations to wellness, as opposed to being predicated on impressing men. She is allowed to define her own destiny and it needn’t be just about pleasing men; it can be about pleasing and fulfilling herself.

I could go on about other goodies on this brilliant album, like “Bruce Lee” (awesome), “Sober Soldier,” “Let it Burn,” “Runner’s High,” and so on. But to wrap up I’ll just say this is a nearly perfect example of positive culture. We need more positive culture! I need it. This is the sort of stuff I respond to deeply. This is the sort of stuff brothas and sistas ought to contemplate and actualize in order to affirm and perpetuate life rather than destroy it. Negative culture generally seeks the opposite of what our righteous brother Stic and company want to tell us. Positive culture encourages us to push the boundaries of human potential and do what we previously thought impossible, toward positive transformation of self and community. The Workout is right on that tip.

For the hardcore straight-edge vegan fitness freaks, for the revolutionaries, for those who seek health and clarity, for all of the above, this album will talk to you. Please support Stic and wise men and women like him, and cop this album ASAP.

Fruitarian Musculation and Philosophy

I’m moving towards adding a fruitarian fitness and body-building page to this blog. Until I launch such a page, I thought I’d again weigh in on my dietary philosophy with regard to basic well-being. For me, all I eat is fresh raw whole fruits (including non-sweet fruits) and vegetables (leafy greens). It is my conviction that fresh fruits and vegetables are the ideal foods for humans, and that they also make the most ethical sense to eat. That’s all I eat. What I eat is that which I see in front of me at farmer’s markets and produce stands and which suits my palate and hunger. No dried fruits or nuts – they don’t interest me. Nothing exploited or ripped from animals – they are cruel to animals and human physiology alike.

Fresh fruits and vegetables, and by far mostly fruits in proportion to the greens (why I claim “fruitarian” now) – that’s my whole game and song. Historically, I grew up on rice and occasional fish and chicken and milk and cereal and such in a Nigerian household in North Jersey. I went vegan in 1999 (at age 15) and started with soy-based milk and meat replacers, moving in time towards more and more fresh fruits and veggies and whole grains and less stuff that was reminiscent in any way of the old animal-based regime. I went raw-vegan in 2007 in a regime both fresh fruit/vegetable heavy and nut heavy, including exotic stuff like hemp-seed, cacao, trips to pricey raw restaurants for nori-rolls and nut patties, and so on. Since the start of 2009, I’ve been all about just fresh fruits and veggies that are in season and accessible from farmers markets and produce stands where I live.

I don’t eat organic much, both because of the expense and because where I can get produce – family-owned produce joints in my corner of North Jersey – there are few “organic”-labeled varieties. At the chain supermarkets, everything is 30-50% more expensive. Organic varieties (which I can only find at the big franchises) are way past even those aggressive markups. I’m not gonna bother for now.

But all in all, it’s a simple food regime. I eat fresh – stuff that’s not in boxes and packaging, stuff you have to pick and bag yourself – including bananas, watermelon, oranges, mangos, apples, tomatoes, spinach, okra, cucumbers, bell peppers, pomegranate, guava, zucchini, etc. It’s simple, yet quite satisfying.

I don’t count calories. I don’t supplement for micronutrients I’m supposed to fear deficiencies of (i.e. pressed oils or protein powders or B12 – haven’t knowingly had any vitamin or fortified source of that in my body for years and have never been anemic in my life, and haven’t been ill in any way in years). I eat when I’m hungry. I drink water (the only drink) when I’m thirsty. I sleep when I’m tired. I wash with black soap and moisturize with unprocessed raw shea butter. I floss and brush with a soft toothbrush and non-fluoridated toothpaste, I squat when I shit, and for now I don’t shave or comb my hair – just wash and go proudly. Fresh fruits, leafy greens, sunshine, fresh air, exercise, good humans, good rest, good work and a simple, straightforward, natural swagger sustain me.

So, having laid down my general philosophy, I simply hope to share the idea and experience of good fitness and physical culture through simplicity, abundance, hard work and sincerest interest in the growth of others. I don’t have anything to sell – no books, powders, recipes. I would just hope that the plant-based diet becomes more normalized in this world and less denigrated by the ignorant and those with whole industries and cultures of violence to defend.

Getting strong is about weight-bearing, cardiovascular and stretching exercises, with actual muscular hypertrophy and strengthening most dependent on the first item. Getting strong is not about killing and eating animals, ingesting soy powders, etc. Weight-bearing exercise includes simple body-weight exercises like push-ups, squats, burpees, etc. It can be as straightforward or elaborate as one likes or can afford.

I am personally interested in strength and power (as opposed to hypertrophy/bulk alone). Hence my current workout regime alternates full-body speed/power days with full-body strength/muscular endurance days. I.e. in a five day campaign, Mondays, Wednesdays and Fridays are about speed and power. Tuesdays and Thursdays are about strength and endurance. My cardiovascular workouts [aside from ballistic kettlebell work] are based on bicycling and walking and occur throughout the week (partly included in practicing active transportation/ body-reliant commuting) and especially weekends (I run less only because I don’t have the best right knee in the world). In the past my regime included regular martial arts practice, though of late I could no longer afford/ find time to do this, and I expect to resume some time in 2011.

My tools include kettlebells, a pull-up bar, chairs (for dips), a mat, a chin-up bar, my bicycle, my body, and the world. Speed and power exercises, which are among my favorite, come courtesy of the kettlebells and the wide variety of power-lifting one can do with them – cleans, [time-interval] jerks, snatches, high pulls, Turkish get-ups, swings, and so on. One can invent exercises with kettlebells and of course use them for all the general weight-training techniques known to humanity – [pistol] squats, lunges, shoulder and chest presses, curls, [renegade] rows, etc. Calisthenic and body-weight workouts combine with non-ballistic weight-training on strength days.

It’s all pretty simple. It’s all pretty cheap. And most of it’s in the attitude. It’s about embracing intuition, cherishing simplicity, shunning cruelty, not fearing, and being oneself. The plant-based diet is in my experience the nicest, having done me over eleven years (some 40% of my life as of my 27th year at present) of good. The physical culture of an active lifestyle and exercise produces endless soldier-soul juice. Especially in the mornings before work, when one deploys military discipline to practice physical and mental strength before the work day and commute, so that body and essence remain in tact and strong in this debasing world.

Fresh fruits and veggies and physical culture give one the strength to withstand Babylon and fight for truth and justice for time to come. Activists and freedom-fighters need to mind and sustain their personal wellness. Stay tuned for a fitness page to be added above soon.

And please comment generously on this missive.

Okra Stew w/Carrots + Raw Vegan Muscle

The okra addict at it again for no special reason. Okra stew this time with spinach, okra and carrots. Not that all I eat is okra stews, just that it’s always when I make them that coincides with me feeling like pulling my old camera out. Had some very fine carrot/ spinach dishes (don’t know what name to give them) and zucchini pastas over the past weekend and before that.

You know how much “protein” is in that spinach, peeps? How much “calcium” is in that okra? How much “beta carotene” in them carrots? For y’all paranoid nutrient and calorie counters, the low-fat raw vegan/ fruitarian lifestyle is fantastic for the body. It’s been many, many years since I’ve been sick in any way. Never had a dietary deficiency in anything in all eleven years of veganism.

The left upper extremity of the Precision Afrikan doing some cleans and jerks with the 24kg/53lb kettlebell. The muscle fibers below the skin in this image are composed mostly of fruits and greens like spinach. No nuts and few overt fats (avos) and no artificial or concentrated supplements whatsoever other than sunshine, straight-edge living and nutritious foods! And trying to exercise the body-temple every day.

Simple, cheap, effective, sustainable, healthy. Good enough for me and good enough for all others. So to the uninitiated outsiders to veganism who are interested, stop worrying and just live this life.

Misc. – blog post written while listening to Sharon Jones and the Dap Kings’ “Window Shopping” from I Learned the Hard Way. Saw someone doing this sort of thing on another blog, thought I’d try it.

Excellent Lifetime Dance Residency

Spring break is at hand in my chamber. This semester covers the remaining prereq classes needed for OT school which’ll start in 2011. I remember that I was once supposed to live an extremely simple monk-like life, little debt and problems, wandering free. Back in high school or even early college many years ago, I was totally ready to do things the lightweight way. Yet now I find myself so busied by yet more school, after already picking up undergrad and grad degrees and debt. Too many ambitions. I just quit my exploititive job and now money thin. Thus struggle ensues.

But there is refuge from the dregs of labor and worry. One must engage in the life-dance day to day. This is my ongoing practice. Exercise. Take long walks. Eat nothing but fruit and veggies! Put nothing but beautiful clean food inside. Sleep very well and at regular hours. Be outdoors as much as possible. For me, these methods make for an enduringly joyful and amazing life. No bragging! Every single human should possess a life of pedestrian, commonplace joy. Struggle is inherent in life on Earth. But joy is held captive to the struggle for many of us. We need to learn to liberate joy and well-being from the well of stress and toil. It is there. We just need to learn to dance and pull the joy on to the discotec and out of the wallflower roll.

Walk around the town. Walk like Korusawa’s shoulder shrugging samuri. We own the place. No fake-ass nation state, no police can stop us. We must walk like vegans. Physical vegans. Jaunting smooth. Arms swinging. Blood flowing and lymph moving. Singing. Even silently.

Run around the place. Pumping heart action. Atrial naturetic peptide moving. Blood is sweet and nice when it gets mixed around in the body bathing all the cells well. Lymph cleaning the interstitial spaces and swishing around. The eyes catch sights. The lungs catch breaths. We dodge traffic. NO, we ARE traffic. We drive bicycles. We drive our bodies. Vehicular veganism. Yes! The footfalls of the runner running for speed, strength, pride, well-being. Planning to live at least 120 years on planet Earth. Big strong heart.

Push the heavy shit. This is, as Ghostface said, “dedicated to rich niggas who sell weight.” All of us are already such rich niggas (I mean Nagus!). We have the weight of our own bodies to push and pull. Push ups. Pull ups. Dips. Lunges. Squats. Crunches. Leg Lifts. Acrobatics. Streeetch! If we have access to heavy weights, we powerlift. Clean and jerk. Push press. Snatch! We do multijoint motions like deadlift. Row. Bench.

SO NICE. This is physical veganism in the spring. It’s perfect. Freedom walks to sprints to kettlebells in the park or pickup games of basketball with other youth.

Physical veganism is CORREKT. So is vehicular veganism, driving the body! It’s yours! Do it till death. You may find life extraordinary. And do it DAILY like the papers.

Oh, and throw in some daily meditation and quiet mind time to clear the third eye and sleep and wake soundly.

Just some ideas from the Afrikan raw vegan.

DANCE WITH LIFE!