The Lineman’s Guide to Cutting Weight: Fitness After Football

by Myles McKee-Osibodu

If you’ve played football at any level, you understand the expectations and pressure put on athletes to be able to gain or drop weight quickly. While these pressures can be felt at every position, there’s no position groups that feel these demands more intensely than the offensive and defensive line, where size matters almost as much as talent. I’ve spent the last few years of my life as an NCAA Division I student-athlete, but it wasn’t until football was over that I was finally able to achieve my fitness goals.

First Things First

So I don’t think it’s a secret that a lot of football players (especially the dudes in the trenches) are just wired a little differently than your Average Joe. You’ve gotta be a little bit insane to voluntarily sign up to commit 40 to 50 hours a week (not including school or work) to a jam packed schedule of workouts, 4:45AM wake-up calls, film sessions, training room work, practices, meetings, yada yada yada, all for the reward of bashing your head into another 300 lb grown-ass man over and over again… but for whatever crazy reason, we did that… And that madness instilled a mindset in us that is different than most. A mindset that allows you to face any challenge and attack it without hesitation. The mindset that allowed you to achieve your goals in football is the same mindset that its going to take to achieve your goals after football. Commitment, self-disciple, and a whole lotta that WORK. Easy as that. And just like in football, you’ve gotta have a game plan.

Game Plan

Through hard work and dedication, I’ve been fortunate enough to drop 70+ lbs (in under 7 months) twice in the last 4 years and the things I can point to that contributed the most to my journey were:

  • Intermittent fasting
  • Working out with purpose
  • Keeping your eyes on the prize

Intermittent Fasting

You’re a former lineman. You love to eat. I get it. But believe me when I tell you that even though it sounds pretty intimidating, intermittent fasting is going to be your best friend in this whole process. In fact, if you do it right, you can still eat a lot of your favorite not-so-healthy foods somewhat regularly.

Contrary to popular belief, the entire idea behind intermittent fasting is NOT to starve yourself. With intermittent fasting, you’re still supposed to take in the same amount of calories you would normally, but instead of taking in those calories through the traditional breakfast, lunch and dinner, you instead give yourself a 4-8 hour window (depending on what you can handle) each day where you scarf down an entire day’s worth of calories. After a few weeks, your body will eventually get used to your new eating pattern and you’ll start to not even get hungry outside of the window that you’ve set for yourself. Not only does intermittent fasting offer weight-loss benefits, but there are also cognitive and cell restoration benefits that come along with fasting regimens as your body enters into a state of ketosis.

As great as the benefits of intermittent fasting can be, it is definitely something that you shouldn’t jump into without doing your research first and making sure it’s the right weight loss method for you. Below are a few links to videos and podcasts to help you begin your research and better understand exactly how intermittent fasting works.

Working Out with Purpose

So obviously, throughout this process, your workout regimen is going to need to be pretty gnarly if you want to see real results fast. It’s crucial that you’re able to hold yourself accountable to not only get in the gym everyday, but also to work your ass off while you’re there! You don’t have your coaches to yell at you anymore, no more teammates to hype you up when you’re not feeling it, no real consequences for skipping a workout. IT’S 100% ON YOU NOW!

So now that you’re in the gym, you’ve gotta figure out how to transition from the year-round swoll-sesh that is lineman workouts into a workout that’ll get you slim and trim. I get asked all the time what my workout routine is and the answer varies but the one thing that is always a constant is CARDIO! I know… as a big guy, cardio is your worst nightmare and rightfully so! Even when you drop the weight, cardio still sucks but like I said before, you’ve gotta embrace the challenge! If it was easy to drop 85 lbs, everybody would do it!

While I 100% encourage you to attack the gym, it’s important to make sure you’re smart about your cardio and that you don’t try to do too much too fast! You can definitely put yourself in some sketchy situations if you’re going all out too early in the process. Nobody wants to be the guy that passes out at the gym because he was hitting the elliptical too hard so make sure you know your limitations, but cardio definitely needs to be the focal point of your workouts. Everything else is supplementary. You’ve been big as hell your whole damn life, you don’t need to lift anymore! Go ahead and hop on that treadmill big fella!

#NipSlip

As many big guys do, I’ve always had some pretty serious knee issues and I know jogging isn’t too easy on the ol’ joints, especially when you’re pushing 300 pounds. I’ve found that the stationary bike is a great alternative to the treadmill and a much more comfortable place to knock-out a HIIT (High Intensity Interval Training) session. I bike at least one hour (22-25 miles) on the stationary bike 5 to 6 times a week, alternating between 30-second and 90-second working sets with 30-second resting sets in between. It’s the worst thing in the world for the first few weeks but it’s a freakin’ game changer once you start getting comfortable with higher-intensity cardio! Find some good thermogenic pre-workout, search for a good playlist, and get crackin’ on that thing!

Example of how to do a HIIT workout on a stationary bike: https://www.youtube.com/watch?v=Rh8VswzWDow

Shoutout Brio Fitness ????????????

The first month or so of  daily cardio is gonna be killer on your lungs and your legs. Your heart is going to be beating through your chest. You’ll probably be the sweatiest guy in the gym and I promise it won’t be a pretty sight. But as you gradually start to shred more and more, you’re gonna realize how worth it it was and be stoked that you did it!

Keep Your Eyes on the Prize

Just like chasing any other goal in life, its super important to be able to see the big picture and remember what you’re working towards. The biggest challenge you’ll face in this whole process will be the mental battle you’re going to be fighting with yourself to keep pushing your limits. It’s key that you don’t let yourself get discouraged or lose sight of your goals if you aren’t seeing the results that you want right away! Keeping the right mentality can make ALL THE DIFFERENCE!

You’re not gonna lose 10 lbs in a week and you might not even lose 5 lbs in a week, but you’ve always got to remember to keep a level head, put your head down, and keep on grinding! You’ll only get out what you put into your workouts and dieting, so if you give a shitty effort, you’re bound to get shitty results. At the end of the day, nobody else can want it for you. If you want it bad enough, you’ll make it happen! No excuses.

I hope this helps you in your journey! Good luck, be smart, and get after it!

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Meme Marketing

How Companies Are Using Memes and Sarcasm to Market to Millennials

By: Schuyler Swanson

In today’s world, technology is king, and the rapid ways in which it has transformed society and life as we know it can be seen everywhere. From self-driving cars to online shopping to electronic toothbrushes, just about every aspect of our lives seems to have been made easier thanks to technology. However, it’s not all sunshine and roses. Changes brought on by this new technological age have in some ways made things easier for marketers and in other ways made things much more difficult. While reaching consumers has perhaps never been easier in the history of mankind, getting people’s attention on the other hand, is proving to be much harder. The ease of getting information to the consumer has led to consumer’s getting bombarded with so much information they don’t know what to do with it, let alone are able to hardly process it all. According to a 2017 article on Forbes by Jon Simpson, Americans see an average of anywhere between 4,000 to 10,000 ads a day. After reading that number, think to yourself, what was the last 10 ads you saw? Most people probably won’t be able to remember, and that is why attention is so valuable for marketers today. Another problem marketers have been experiencing in this new age is marketing to millennials. A generation who grew up with technology and online advertisements, marketers have had to evolve to adapt to this new generation. There is a great infographic on the USC Dornsife website that breaks down a lot of the ways in which millennials differ from previous generations. A couple of stats that stand out are that when compared to Generation X and the Baby Boomers, millennials make up the smallest percentage of radio listeners, spend the least amount of time watching television, and make up the smallest percentage of magazine and newspaper readers. On the flip side, almost 90 percent of millennials spend time on social media and 82 percent of them interact with brands or retailers on social media. Additionally, nearly 50 percent of millennials follow their favorite brands or retailers on social media and another 38 percent discover brands or retailers on social media. If these numbers are any indicator, the key to reaching millennials may very well be through social media, but it can be a tricky path to take. Appealing to and garnering the attention of millennials on social media platforms while not coming off as robotic, out of touch, or ‘trying too hard’ takes careful balance and a solid understanding of millennial culture, millennial humor, and how millennials think. There have been a few big brands recently, most notably fast food restaurants such as Wendy’s and Burger King, who have been able to pull this off on Twitter using memes, trending jokes, and lots of sarcasm with tremendous amounts of success. Below I have a few of my recent favorite tweets from brands that were able to put up some pretty big numbers.

One of the advantages of brands using social media is the ability and ease it gives them to interact with consumers, customers, or fans almost instantly. This allows them to hear more customer complaints, answer more questions, and as we see here, have fun joking with fans. What’s amazing here is a two word response from SunnyD racked up over 78,000 retweets and 346,000 likes, bringing a lot of traffic and looks to the brand for little to no cost while making people laugh at the same time.

Social media can be a crazy place, and sometimes some of the things we see on there literally make absolutely no sense at all. That’s the humor in it though, it doesn’t have to make sense. Sometimes the more random the better, and Burger King fully embraced that with this tweet.

Another example of this is yet another SunnyD tweet seen above. Something else that is becoming more and more common in this sphere is big brands having regular conversations with other big brands. Not only is it comical to see Pop-Tarts and MoonPie having a random conversation with SunnyD, but it makes the brands appear more friendly, down to Earth, and human to the public.

      Perhaps no one has perfected using social media as a way to better reach millennials as Wendy’s has. They have steadily build up a reputation for roasting people, whether it be an ordinary customer or Mr. Peanut. Some of their tweets may appear to be pushing the boundaries of what we would normally consider is acceptable for a big brand to say in public but we are in a new age. Pushing the boundaries and breaking out of that stereotypical corporate mold helps brands stand out and appear rebellious, something that is very attractive to the younger aged millennials.

In conclusion, social media is likely to continue to play an important part in how brands market towards millennials. It is cheap, efficient, and a lot of the times you don’t even have to actually be promoting or advertising a specific product of yours to grab the attention of consumers. It is not always easy though, as one mishap can lead to a PR nightmare, so while it can be lighthearted and fun, marketing on social media still always needs to be taken as seriously as marketing on any other medium would. Additionally, social media, like technology in general, is always rapidly changing and evolving, so in order to keep the consumers attention on this platform, brands have to be in a constant state of change and development to keep up with the platform and target audiences.

Sources

https://www.forbes.com/sites/forbesagencycouncil/2017/08/25/finding-brand-success-in-the-digital-world/#40b964e9626e

Grow up and Read About Some Dragons

Cole Junso

As we get older, we forget who it is that we wanted to be; is that true? I think part of it is. I remember aspiring to be a famous author, professional basketball player, or well-known artist. A younger version of myself couldn’t find a reason why I wouldn’t be able to be all three. Now, I want to make sure that I have enough money to pay rent. My goals and aspirations have shifted over the years. However, some things about myself haven’t changed since then. I still have a wild imagination and want to make sure I have an impact on this world. Reading fiction has had a large impact on my life and these stories have always been my favorites to delve into, for a variety of reasons. Fantasy stories can play an important role in building critical thinking skills, empathy, and even help in finding positive role models.

Fiction can create scenarios we never even thought possible. This helps broaden a person’s imagination, which many times develops into creativity and helps apply critical thinking. This happens because not every story gives the reader a sense of closure. Sometimes, the reader is left only to their imagination about what could have happened after the last words on the final page. When reading we often think we know how a situation is going to play out and what the outcome might be. Maybe that comes from our experiences, things we have read in the past, or maybe we just have an expectation about how a story is supposed to move forward. I prefer a story in which I am not given that closure, then I am forced to use my imagination and come up with alternative outcomes. You’re given the perspective of multiple characters, and every single one has a different personality, motivation, and ending to their story. This helps build a sort of empathy for the characters in the story, which will hopefully translate to real world situations.  

Developing a sense of empathy for characters that may not exist in the real world seems like an odd concept, but characters in fictional stories almost always reflect real people. So, in a way, understanding fictional characters can give the reader insight on how people function in the real world, and how they may tend to hide their true feelings and emotions. Understanding that fact is important when working with other people and figuring out how to deal with different social situations. Fiction often presents the idea that not every person’s life is exactly what it seems to be on the outside. My experience reading fantasy novels has helped me improve upon how I treat people and taught me to handle situations with more sensitivity and, ultimately, more empathy. In fact, some of the most influential characters in fiction novels are the ones that have an immense amount of empathy. These types of personas that we read about could play a more important role in our day to day lives than we realize.   

Sometimes these fictional characters can give us, even as adults, people to look up to, someone to help mold our ideas of who it is that we want to be. An important step into what makes a human being successful, is the drive to always be better than you currently are. If I am constantly improving myself as a person, then ideally, I am improving my impact on the people around me. The characters that we find in fictional stories can be so influential that, as a reader, you find yourself caring for them. At times, it can feel like their decisions matter and you genuinely care about the choices they make. Luckily, a lot of stories end happily, and you see those characters in a positive light; good defeating evil seems to be a common theme. These role models, from tales that could never be true, carry their influence into the real world. The reader might strive to make more of an impact, just as their favorite hero did.

Reading is truly important. It has helped people calm down from tense situations and rest a little easier. It greatly enhances vocabulary and expands knowledge for all. For some people it has provided an escape from the real world and given them positive role models to follow. There are a multitude of obvious reasons to read books, and fiction stories should not be left out. Fantasy novels have improved my imagination and creativity, while helping me apply those skills to critical situations. I know and understand people a little more after diving into fiction. It has given me insight on how to best interact with others in various situations. Reading has given me positive people to look up to, admire and strive to simulate. Find a way to be better than you are already; pick up a book about old kings, magic, elves or dragons and remember the imagination that made being a kid so much fun.

Glacier National Park: Visiting in Fall

Written by: Ellie Hanousek

Just 3 hours away from Missoula, Montana sits one of the most pristine and beautiful national parks in the west: Glacier National Park. Planning a weekend trip to GNP in the fall season can be a challenge with the park’s fast-changing mountain weather and wildfire conditions.

Although these can be tricky problems to work around, a visit to GNP during these unpopular times provides an experience unlike any other with minimal traffic, trails to yourself, access to abundant wildlife, and beautiful fall colors. Next time you are planning a trip to Glacier, consider a September or early October visit – you will not be disappointed! If you happen to find yourself in GNP during fall season, here are a few of the must-visit destinations:

Morning Coffee @ Many Glacier Lodge

Kick off the early morning after a night of camping at Many Glacier Lake Lodge. Grab a coffee at the lakeside coffeeshop run by world travelers and sit beside a roaring fire overlooking the lake.

Grinnell Glacier Hike

One of the most rewarding hikes on the east side of the park is Grinnell Glacier. This 7.5 mile out-and-back hike stretches along side bright blue glacial lakes and rocky cliffsides marked burnt orange mountain ash trees and alpine meadows. The trail climbs to a perched valley where you will find Upper Grinnell Lake, where the smallest remaining glacier sits in the park: Gem Glacier. The backdrop of Upper Grinnell Lake is called ‘the Garden Wall’ and is part of the continental divide.

Iceberg Lake

Located in prime bear habitat, it is common to see grizzly bears on the distant hillsides of this 10-mile hike. This moderately difficult hike to the lake includes small crossings over footbridges through alpine meadows. A family of moose inhabit the area surrounding IceBurg Lake and can be seen resting in the shade. If you are brave enough, go for a swim in the glacial waters!

Drive the Going-To-The-Sun Road @ Sunset

During peak season, The Going-To-The-Sun road leading to Logan Pass on both the West and East sides of the park is often the most crowded and trafficked road in the park. However, during fall evenings, the road is completely empty – meaning you can pull over, take photos, and view wildlife on your own time! Bring your binoculars to spot birds of prey, big horn sheep, mountain goats, and bear along the way.

Huckleberry Milkshakes @ Two Sisters Café

Treat yourself after a long weekend of hiking and sightseeing with a Montana famous huckleberry milkshake from Two Sisters Café in Babb, MT. This quirky and colorful restaurant makes a perfect pit stop on the way out of the park!

The 5 Best Artists to Listen to While Studying

By: Cole Anderson

1. God is an Astronaut

Instrumental music is crucial when studying requires your full attention and vocals are only going to distract you. With nine studio albums since they formed in 2002, God is an Astronaut is a post-rock style band that blends traditional rock instrumentation with electronic features to create an upbeat and vibey sound without losing their authentic rock feel.

2. Tool

If you’re looking for something a little edgier to go along with your late night contemplations of dropping out and moving back in with your parents, Tool’s third studio album “Lateralus” is a great place to start. Classified as an alternative metal band, Tool’s music has an intensity level high enough to keep you alert without having to resort to that third Red Bull.

3. Hans Zimmer Soundtracks

If you’re ever experiencing a lack of motivation while studying, it never hurts to throw on the Interstellar or The Dark Knight Rises soundtrack for a spark of inspiration. Hans is a go-to when responsibility knocks at your door at the eleventh hour and you have to start a paper you should have started weeks ago. The forcefulness of the music combined with a dose of Adderall (doctor prescribed, of course) will make you feel as if you are on a mission from God to do the impossible and get that A you probably don’t deserve.

4. Kygo

Kygo has a lot of great music if you have been walking across campus in single digit temperatures all day and would rather be on a beach somewhere.  Kygo’s bubbly sound can help just about anyone keep a positive attitude during stressful times and see the light at the end of the tunnel during finals week. If you’re in need of a pick me up, put on Kygo’s debut album “Cloud Nine” and turn that corner of the library into your own tropical paradise.

5. Emancipator

A mellower alternative that should not go overlooked is Emancipator. With a very hedonic and almost spiritual sound, Emancipator’s instrumentals are a great way to entertain your ears while doing your schoolwork. To this date Emancipator has released five studio albums, all of which are ideal for tuning out distractions while checking things off your to-do list.

And there you have it, get familiar with some of these artists to help you get through your next big study day!