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Chest Day Rest Day

“Lie down on this bench and push that bar upwards.” That’s a chest day for y’all, and those are actually great instructions for most chest workouts.  

 (Be a bodybuilder, not a weightlifter video)

While necessary for a strong physique, people often overuse chest days, leading to a disproportionate body. If your chest is stronger than your back, Disney fanatics will worship you as The Hunchback of Notre Dame (too mean?).


Chest workouts are easy with their lack of conditioning prerequisites, since it’s not hard to push something while you’re lying or sitting down. Whether done with free weights or by a machine, flat, incline, and decline bench presses require that resting support. The same goes with pectoral fly exercises. A lot of people perform standing cable fly variations, but that’s shitty if it’s the one I have to refer to as “the standing chest exercise.” 


People seem to measure each other’s strength by how much a person benches. That’s completely false. Even though I’m Jewish, I hope for next Christmas that Santa will shut those people up. Most fat people can bench more than me, because they’re fat and heavy. Simply put, fat people bench a lot, because they’re fat and heavy. Their bodyweight/bench ratio sucks, though.


Bench pressing is a narrow lift, hitting mostly chest, while indirectly working shoulders and triceps. Full body lifts, such as deadlifts, squats, and STANDING rows, demand more physicality by also requiring your back, quadriceps, hamstrings, shoulders, arms, traps, and core.


This is all because Chest Day is a Rest Day. I’m living proof of that. Overloading chest workouts is a fantastic idea for lazy people like BigBerg.  A couch potato can bench press while being a couch potato. Rest on a couch or a bench…it’s still resting!  


GreenbergRippedPicBut when done right, chest days can enhance your physical abilities. So allow me the honor of sharing just a few of my dos and don’ts for chest workouts, followed by two different chest-working routines.


Chest Days Should Not Be Your Focus


There’s a time and place for chest days. Registering for chest workouts should be done for the same reasons why college students register for blow off classes: they’re easy credits to earn and help ease the steam as you exercise your mind in the difficult classes.


Chest day is a blow off day and should be utilized to recover from the more difficult days, while earning some extra, easier workout credits at the same time. My favorite time to work chest is the day before longs runs, such as my 17-miler last Sunday (7:36 minute per mile average, baby). This allowed me to still workout the day before running, while also resting most of my body. You can do the same thing with arm workouts, but you know that already.


To toughen up chest workouts, take advantage of fatiguing that upper body by circuiting the hell out of your chest lifts, coupled with pushup variations. I prefer 8-15 rep-ranges for my chest workouts. If that’s a no-go due to your hard-on for heavy lifting, make rep pyramids, such as 15, 10, 6, 6, 10, 15.  


The 90-Degree Form IS More Bullshit Than Actual Bull Shit


Today, you’re going to end that “bring the bar 90-degres down” crap. Why the hell would you do anything halfway? Half-ass form will lead to half-ass results, and you will not be satisfied. It’s like driving to Potbelly to purchase a chicken sandwich for lunch, stopping midway, saying, “fuck it,” and then driving home without that lunch. 


So take those presses down to your chest every single time, unless there’s some injury or medical reason (that’s my disclaimer). This may require dropping the weight, but do it right and you’ll be seeing those gains in no time. Plus, you’ll look better!


Bouncing The Weight On Your Chest Is Bad News Bears


Bars and dumbbells are not bouncy balls, so a lifter shouldn’t bounce it on his chest to gain momentum per each press. The hardest part of benching is pressing the weight from your chest to halfway up, and that unnecessary momentum disallows maximizing your strength. Rather, you want the kind of momentum that gets your ass in the gym nearly every day, not the cheating kind that bakes shit reps faster than an Easy Bake Oven. BOOM.  


Proper form increases difficulty and forces you to use lighter weight, but the results are better. So instead, touch the bar to your chest and pause for a second. By preventing yourself from bouncing the weight, your chest muscles will finally have the chance to press without assistance. Give your chest the opportunity it deserves, and it won’t let you down.


Pressing Like A Speed Demon Is Pointless


Applicable to any lift for any muscle, slow reps produce more pleasing results. I’m not going to cite stuff or bullshit you, because I don’t have data. But what I do have is knowledge from trial and error. Fast reps go in the error section, while slow reps go in the success section. Slow reps burn more, there’s more contraction, and muscles will build at substantially higher rate.


So when you’re pressing, count no less than 3-seconds down and then 3-seconds up. And for each pectoral fly, when you bring the weights in, hold it there for no less than 3-seconds. Soreness will be a bitch, but after a full recovery you’ll be stronger the next round of chest.  Don’t count this way every time, as you should mix it up every few weeks, but this count serves as a good base.




Moral of the story: Chest Days make for good Rest Days. They’re useful, but not useful enough to become a priority. Don’t let your chest workouts mess you up. Do it right, nail your back, legs, and shoulders, focus on those full body lifts, and you’ll walk strong with a better posture than any chest day junkie.


Below are two sample chest workouts, one a solo chest day and the other paired with back. Expect some sort of leg workout rave next week. Until then, thanks for reading and go hit the gym. And man, I really don’t want to study for these fuckin’ law school finals.


Use your flaws in a positive way to exceed your potential – LeanBerg.



Chest and Back

  • 6 Round Circuit
    • Dumbbell Flat Bench Press while doing a Leg Lift with each Press 20, 15, 12, 10, 8, 6 reps
    • Standing Bar Rows with Overhand Grip 20, 15, 12, 10, 8, 6 reps
    • Lat Pulldown Machine 10-15 reps
  • 4 Round Circuit
    • Bar Incline Bench Press 15, 12, 10, 8 reps
    • Standing Dumbbell Rows with Underhand Grip 10-15 reps
    • Dumbbell Flies on Flat Bench 20, 15, 12, 10 reps
  • 4 Round Superset
    • Reverse Fly Machine 12-15 reps
    • Standing Cable Flies with Underhand Grip 12-20 reps
  • 3 Sets
    • Chinups till Failure (do as many as you can, then rest a minute)
  • Run 3 Miles (LOVE CARDIO BABY)


Chest Day Rest Day

  • 6 Round Superset
    • Dumbbell Incline Bench Press 12-20 reps rounds 1-3, then 6-10 reps rounds 4-6
    • Dumbbell Flies on Decline Bench 15-20 reps rounds 1-3, then 8-12 reps rounds 4-6
  • 4 Round Circuit:
    • Bar Flat Bench Press 10-15 reps
    • Abs – Weighted Lying Down Legs Lifts with HANDS TO SIDES, not under your ass (hold dumbbell between ankles) 20-30 reps
    • Pec Fly Machine 15, 10, 10, 15 reps
    • Abs – Frog Situps 30-50 reps
    • Diamond Pushups till Failure
  • As Fast As You Can (hit total number of reps as fast as possible, only resting when you absolutely must, and make sure to touch your chest to the floor each time)
    • Decline Pushups with Feet on Ball 100 reps





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SEX and the GYM

So I have a pretty good feeling that this is going to be my most popular blog thus far. This week, I’m going to channel my inner Sue Johanson (a renowned sex therapist… for those of you who didn’t know) and write about everybody’s favorite subject…

From much experience and expertise in the subject (wink) I’m going to educate you prudes about some great workouts and diets to improve and spice up your sex life, whether you’re lacking in that area or you’d just like to incorporate some new techniques.

Listen up, because I’ve received some pretty positive feedback.

…Unless you’ve been faking it.


But back to the topic at hand…SEX

Sex should be fun for both parties involved.

Gentlemen… if you’re out of shape in this area, please, for your own sake and the sake of your partner(s), please pick up the slack.

Work out and eat right to improve your stamina. I’m about to drop some serious knowledge, so listen up, boys and girls.

The most desirable attribute women seek in their partner is “confidence”. As a gym rat, you already know that improving your physique will help you feel better about yourself, in turn allowing you to exude a sense of self-assuredness that women find wildly attractive.

A generally big guy might turn a few heads, but there’s so much more to having a sexy physique than just the “show” muscles. A sculpted upper back, for example, is an awfully sexy feature (I’ve been told this, so it must be true.)

My token “Better Sex Workout Plan” mainly focuses on the glutes and hamstrings, body parts that help keep your balance and provide a foundation for the rest of your physique. This plan runs on a 3-day circuit that has been compiled from Men’s Health and Fitness forums. Its been proven to work. Each workout should be done per week with a day of rest in between. It should take about 50-60 minutes to complete.

Let’s get started.

Day 1:

  • Bench Press: 4 sets of 6-8 reps. Start light and work your way up to your max. Try to max out at 1-3 reps. You will notice an increase in strength over time.
  • Inclined Dumbbell Press: 3 sets of 10-12 reps. Set a bench to a 25-35 degree angle and lie back with dumbbells over your chest. Increase weight by 5-10 lbs each set.
  • Dumbbell Overhead Press: 3 sets of 8-10 reps. From a standing position, squeeze your core and press weights from over your shoulders to over your head. Increase weight per set.
  • Skull Crushers: 3 sets of 10-12 reps. Lie on a bench using a weighted bar or EZ-curl bar. Increase weight each set or use your max weight for all sets.
  • Ab Wheel Rollout (my personal favorite): 4 sets of 10-12 reps. ENGAGE YOUR CORE!
  • Conditioning: Run or sprint on treadmill with incline. Walk back down and rest for a minute or two between sets. Run for 40-50 yards and rest. Repeat 6-8 times.

Day 2:

  • Deadlift: 3 sets of 5-7 reps
  • One-arm Dumbbell Row: 3 sets of 10 reps. Increase weight with each set.
  • Face Pull (another personal favorite): 2 sets of 15 reps. Attach a rope handle to the top pulley on a cable machine. Pull the rope toward your face and squeeze your upper back. Hold for one second and release.
  • Lat Pull-down: 4 sets of 8-10 reps. Increase weight with each set.
  • Barbell Curl: 3 sets of 12 reps. Increase weight with each set.
  • Conditioning: Burpees. 5 sets for 20-40 seconds. (If you don’t know what these are, look them up. This is basic stuff…)

Day 3:

  • Squats: 4 sets of 8 reps.
  • Hip Thrust: 3 sets of 10 reps. Sit on the floor with a bench in front of you or a ball.Put your legs on the bench/ball and thrust your hips up (to a reverse-plank position) and hold for a few seconds. Squeeze your glutes until your body forms a straight line. FEEL THE BURN!
  • Dumbbell Step-up: 2 sets of 15 reps. Hold a dumbbell in each hand and place one foot on a bench so your thigh is parallel to floor. Step up but leave one leg hanging off. Switch.
  • Cable Pull-Through (love this): 3 sets of 8 reps. Attach a rope handle to the low pulley or cable machine and straddle it. Face away and bend forward. Pull the handle through your legs and thrust your hips forward (you can also use a kettle bell weight).
  • Hanging Leg Raise: 4 sets of 10-12 reps (or until you literally can’t do anymore.)
  • Conditioning: Jump rope for 20-30 seconds. Rest for 1 minute. Repeat for 8-10 minutes.


Moving on, I’ll go over some foods proven to help you perform better in the sack.

EAT YOUR GREENS. Spinach and other dark green veggies are imperative to your sexual performance. Spinach is a great source of magnesium, which helps dilate blood vessels. (Get it? More efficient blood-flow to where it counts = greater arousal for both men and women.) Try also broccoli, Brussels sprouts, kale, cabbage, and Bok Choy.

Unsweetened tea is a great antioxidant and promotes blood flow to areas all over the body for increased sexual power as well as brainpower. Antioxidants are proven to enhance memory, mood, and focus. So ladies, serve your man a glass of your finest tea before hanky time to ensure he’ll be ready to go!

Fruits such as peaches, grapefruit, and oranges are packed with vitamin C. According to research at the University of Texas Medical Branch, “vitamin C improves sperm count and sperm motilit


y.” (If you’re looking to have “really effective” sex, try incorporating some of these items into your diet. Most of us will probably shy away for obvious reasons…)

Several studies have found that the antioxidants in red wine may trigger the production of nitric oxide in the blood. The presence of nitric oxide allows relaxation of arterial walls, and you guessed it… increased blood flow to the genitals! I recommend limiting yourself to a glass or two; you don’t want to go and reverse the effects, if you catch my drift.

Protein, as I mention in nearly every post, is of the utmost importance. It boosts your metabolism and helps build muscle. I recommend lean meats, fish, and beans. BUT OF COURSE POWDER IS ACCEPTED

Oatmeal and whole grains boost testosterone production in the bloodstream. Testosterone is a steroid hormone that plays a significant role in sex drive and orgasm strength in both men and women. Some whole grains contain L-arginine, “which is an amino acid that enhances the effect of nitric oxide on the relaxation of blood vessel walls.”

Dark chocolate contains a compound called phenyl ethylamine that releases the same endorphins triggered by sex, According to research published in the Journal of the American Dietetic Association, consuming foods containing this compound may ultimately increase the feelings of attraction between two people.

Lastly I’ll mention strawberries. Research suggests, “The color red is psychologically associated with sex and love. Strawberries also include B vitamins that help prevent birth defects and vitamin C, which is a potential libido booster.” TIP: Try dipping them in dark chocolate… what’s sexier than that?542044_3208478767290_252219459_n

Have fun with these tips, stay safe, and of course… make me proud.

Until next time,

Peace. Love. Protein @CP


Sources: Men’s Health, Men’s Fitness, AndrewBrauny.

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Posted by on December 4, 2012 in The Brauny Take


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Thanksgiving Fat to a December 6-pack.

In light of Thanksgiving, I am going to explain how you can shed that overstuffed belly in order to look your best for December vacation, that’s if you choose to go on a much needed beach vaca (It’s what I’ll be doing… These abs need some sun).

In order to shed that turkey weight, you fatty, you’re going to want to get back into the gym as soon as possible. Start nice and slow and get back into the grind of things. I know its tough because it’s the winter and therefore little motivation to workout and look good. I get it… It’s a drag to venture to the gym in the cold. I hate it as well, but I do it because I want to keep in shape and look good for when beach season eventually comes around. I use that as my motivation. Take a pre-workout with a shit ton of caffeine if you have to. I don’t care how you motivate yourself, just do it!

You need to workout for 35-50 minutes in order to lose weight, according to the American College of Sports Medicine (ACSM) research. Any exercise that gets your heart pounding will burn calories and aid in accomplishing your goal. Choose between walking, running, dancing, or cycling and commit to it. Keep track of your time and goals and stick to your schedule!

Next, you want to incorporate strength training into your workout routine. Choose something basic that targets different muscle groups each day. I like to work isolated muscle groups each day. It gives me more time to focus on each muscle group individually and enhances my goal results. Consistent strength training increases muscle mass, which in turn increases your metabolism… that, my friends, is a “scientific fact!”

You definitely want to GET RID of all the holiday junk food you have stashed in your house and substitute it for more nutritious food choices. Focus on low-fat, low-sodium foods. The majority of your diet should be fruits, vegetables, lean proteins and complex carbohydrates. AVOID high-fat, high-sugar, pre-packaged or processed items. Cutting down to smaller portions of your current diet is another easy way to make a change. It’s suggested that you should eat 5-7 smaller meals a day, rather then 3-4 big meals. This pattern is proven to increase your metabolism. Just be careful what you put in that mouth of yours. Follow my diet plan and you’ll be beach-ready in no time!

The last step is to cut out ALL of that high-calorie beverage shit. HUGE weight gainers are all of those celebratory beverages and holiday cocktails that are all usually extremely high in calories and sugar (eggnog, dessert wines, etc.) These drinks add up calorically and show up almost immediately as fat around your mid section, so there’s no hiding it. I will notice if you’ve been cheating, so don’t even try.

You have my permission to cheat a bit from time to time, but don’t insult me by abusing the privilege.

Additionally, these high-calorie, high-sugar drinks add little to no nutritional value to your diet. Replace all of this crap with WATER. Staying properly hydrated helps to decrease bloating and provides aid for your weight loss goals.

BUT… if you MUST drink, try some of these low-calorie, low-sugar options.

White/Red Wine: about 70 calories per serving with less than 1 gram of carbs and no fat.

Pabst Extra Light Low Alcohol:  67 calories per 12-oz serving (“Best low-calorie beer”)

Miller Genuine Draft 64: Just 64 calories per 12-oz serving (“One of the lowest calorie beers available”)

Bourbon: 64 calories per 1-oz serving. Recognize that you are adding a ton of calories if you add a mixer. Instead, use diet soda, tonic water, or another low-calorie mixer (that is, if you’re a wimp and can’t drink it straight).

If none of the aforementioned options appeal to you (listen up ladies and girly-men), you can also choose from the wide variety of beverages offered by SkinnyGirl:

White wine: 100 calories per 1 serving

Margarita: 38 calories per 1.5 fl oz

Sangria: 132 calories per 1 serving

Vodka: 75 calories per 1.5 fl oz

White Cranberry Cosmo: 34 calories per 1 serving

White Peach Margarita: 37 calories per 1 serving

Anyway, enjoy the holidays and remember to cut down your portions and stay away from those sugary drinks!

Have fun!

Peace. Love. Protein @CP


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Posted by on November 27, 2012 in The Brauny Take


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Brauny Take: Gym Etiquette

So this week I’m going to talk a little bit about gym attire and etiquette.

Now, I know some of you don’t want to admit it, but you do care about how you look and act at the gym. I know I do. I like to look good and show as much skin as possible.

Juuust Kidding!

Anyways, you want to cover the right amount of skin. You want your shorts to be just above your knee. You want your shirts a good length and covering your nipples (guys). I’m sick of seeing these cut off tanks that look like they were done by a 3 year old. Cut them nicely and even so your nipples aren’t popping out.

(Ladies ……Your excused)

High socks are ok, as long as you’re fine with looking like an idiot.

I always wear hats, sweatbands or bandanas because I hate it when sweat gets in my eyes. Not a great feeling. You can make them very fashionable. Pick up a cheap hat from Urban Outfitters, Lids or even Lulu and make it your own. That’s what I do.

I also hate wearing regular cotton tanks. I might sound like a girl, but they are so f*#!’ing heavy and sticky when I sweat. I need a good material shirt to workout in. Something that’s light and easy to move around in, something that’s dry-fit. I’m a big fan of Lulu Lemon. However, I do own stock in them so it’s not all bad when I spend countless dollars on their ridiculously priced apparel. I also never forget to wear my CP tank! (shameless shout out)

Sneakers are probably the most important piece to the entire wardrobe. It’s your foundation. It provides you with comfort and support. You want your sneakers to be snug and comfortable with plenty of ankle support. I have a few pairs of sneakers for different things.

I have my spin sneakers that have clips.

I have my cross fit/workout shoes that have less support in the soles but more padding around the ankle.

And I have my running shoes, which have a Nike+ chip inside them to track my calories, steps and miles. They are extremely comfortable and are great for running outside.

You can’t go wrong with any cross trainer. It’s all about personal preference and which one feels most comfortable to you.

Now, besides looking the part, you also need to play the part.

Etiquette is VERY important at the gym. You need to be courteous and polite to others. Share the equipment and machines. If you take longer then 45 seconds in-between sets, let others work in with you. It’s the right thing to do.

If you don’t, then you’re an a$$.

Also, wipe down the seat when you’re done. Nobody wants to sit in your sweat. It’s nasty!

Don’t forget to remove the weights when you’re done, its common courtesy. Don’t make other people take off YOUR weights. Its just plain rude!

Something that really bothers me in the gym is when people fill up their entire water bottle at the fountain and it takes them forever! If you see people are waiting behind you, let them drink first and then you can fill up your f*^king bottle. “Don’t be a hog, share the knob” (that phrase is trade marked by Brauny LLC).

Just remember to be courteous and polite to people. Be friendly and fun. Some great relationships are made in the gym. You never know.

Just remember EVERY single rule, and you’ll probably be fine.

I make NO guarantees. J

Well, I’m done….Until next time.

Peace, Love, Protein! @CP


Coupon Code: Braunytake1106


Posted by on November 6, 2012 in The Brauny Take


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Brauny Take: My Supplements

 This week, I’m going to talk about supplements and vitamins.

 Which ones I take?

 Which are good to take?

 Which ones are full of s&#t?

 All will be answered in this take.

So let’s start with me. And let’s talk about which supplements and vitamins I take on a daily basis. I used to take whey more than I do now but supplements will always be apart of my workout routine. I hate when I get used to supplements so I like to take a break here and there for a few weeks and let my body rest.

I’m a big fan of pre-workouts. I’ve literally tried them all. You name it; odds are I’ve probably tried it (courtesy of Campus Protein). But as of now, on a daily basis, I wake up and take a multivitamin (Opti-Men by Optimum), which is one of my favorites. I like to switch between that and Centrum.That is my morning routine but when it comes to mid day, sometimes I have a  hydro-whey protein shake to satisfy my hunger as a snack or I have a protein bar if I don’t have time. I ONLY use Hydro-whey by Optimum. It is simply the best protein, and I tried them all. I started with a blend like myofusion but I wanted the leanest protein out there so I swtiched to Gold Standard. Then when Campus Protein offered Hydrowhey, it became my permanent protein. The chocolate tastes like heaven, especially when mixed with fruit! Personal favorite!

Recommendation: Throw some fruit, like berries or a banana, in the blender with some ice water and a few scoops of whey protein and I guarantee that you will love it! It’s a great meal replacement if you don’t have much time to eat or you need a quick pick-me-up.

Before I workout, I almost ALWAYS take a pre-workout. It’s just the only way to really get me going and give me that workout pump that we all love so much. Right now I’m taking Jacked 3D micro by USPlabs. It’s actually one of my favorites. It comes in a very small container, but don’t let that fool you. It’s extremely powerful and gives you a ton of energy. Consume 30 minutes before working out and I promise you will feel the bolt of energy. It has NO creatine. I’m not a huge fan of creatine because it really hurts my stomach so that is why Micro is best for me.

I then consume another hydro-whey protein shake. Always within one hour after my workout. Then before bed I usually pop 1-2 ZMA capsules. Through government research, taking ZMA before you go to bed promotes a better night sleep and increases natural testosterone. It’s a great way to recover and build your muscles.

So that’s usually my daily intake of supplements. I’ve cut down a lot recently because I wanted to give my body a little rest. Everybody is different but this is the Brauny take, this is what I take to keep my body in the best shape.

Most supplements are personal, I think. You could argue that each pre workout, for instance, are the same. Except for a few ingredients here and there, most pre workouts do the same but are different in regards of strength. Some may just have more caffeine and creatine than others, but when push comes to shove, they basically all have the same outcome. All you have to do is try several pre workouts and find which are the best for you. Thats why I love when CP delivers with all their free samples! I’d listen to Campus Protein for advice on supplements because they are extremely knowledgeable on the subject, myself included.

Well, that’s all for this week and see you next time!

Much love @CP



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Posted by on October 23, 2012 in The Brauny Take


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The Brauny Take: Vol. 1

Whats up CP peeps! I was recently asked to be a weekly blogger for Campus Protein and was pitched the idea to have my own series called “The Brauny Take”. Here is what we came up with: 

“The Brauny Take” will be a weekly blog every Tuesday where I will rant on about everything health and fitness related; from personal experiences to great tips and suggestions to help get you on your way to a healthier lifestyle. May even throw some fashion tips in there, but who knows…

If you’d like to contact me with your own inspirational stories or personal experiences that you’d like me to share, Tweet me @AndrewBrauny or Facebook message me. I’d love to hear from you whether its how I helped or what you liked and didnt like or other ideas on improving your lifestyle!

Shall we get started?

So, for my first take I’m going to write about myself. Surprised?



It’s my blog, so deal with it.

I want to tell you a little bit about myself before I start blogging away every week.

Fair enough?

Well I’m from New York and graduated from Indiana University with the lovely team from Campus Protein. I currently live in New York City and work for a real estate firm, but am also on my way to becoming a licensed personal trainer. As of now, I’m preparing to go to grad school to get my Masters in Nutrition and Personal Health next fall. (But things could change.) Not sure where I want to go yet, but it will probably be in NYC (Not worth living any place else). I have a real passion for nutrition and being healthy and living a healthy lifestyle. Everything I do revolves around health and staying physically fit. And yes, I’m considered a “gym rat”, and I LOVE IT

Honestly, I don’t really know what triggered this health obsession. All I remember was coming back from abroad in Florence in May of 2011 and realizing how disgustingly unhealthy I was for 5 months and wanted to change. Read my first blog “8 months and counting” to get the full story, because I’m done talking about this.

Anyways, long story short, I transformed my life within a few months and never looked back. It’s the greatest feeling in the world. You should try it sometime, just saying. It feels AMAZING! I love sharing my stories with people because it motivates them to change and honestly, that’s the second best feeling in the world. It’s contagious. Healthy living and nutrition is contagious and addictive, in a good way. Everyone that I live with or share my stories with is affected by it.

If you told me about 2 years ago that I would be a nutrition and health freak then I would have probably laughed in your face and went to Taco Bell (guilty pleasure). But now I gag at the very thought of fast food (I was never big on fast food anyways, except for Taco Bell, but only as drunk food – hmm thats an idea for next weeks take!).

So now I have to wrap this up because I want to save some material for next week. But just remember to eat your veggies and make your mommy proud.

But seriously, stay motivated till next week!! 

@AndrewBrauny OUT!

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Posted by on October 9, 2012 in Guest Blogs, The Brauny Take


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Pushed Back but Never Knocked Down

My good friends and former roommates over at Campus Protein asked me if I’d help contribute to a guest blog for the company. And while I know next to nothing about blogging and would consider myself as knowledgeable about supplements as the average fraternal brothern, the company has had too large of an impact on me, my family and closest friends for me not to write a testimonial.

I have seen the company go through 3 years of growth starting from a simple, clear idea to transition into the premier online supplement platform targeted towards the college students that it is today. The key to its success: “best prices, with reliable and unbeatable shipping times.” And while this format targets the college students who flock to any $2 Tuesday for a drink, it obviously has universal appeal as a business model. The college student needs Campus Protein; when they are done with their supplements and want to re-up on their supply, CP allows them to do it same day and stay within that “college budget.”

My entire frat used Campus Protein in some capacity whether it was for the best deal on supplements, vitamins, drinks (even sell a personal favorite in Vita Coco) or strictly to buy one of their tanks. I know everywhere you looked on Spring Break, there was a CP Tank. CEO Russell Saks will not go to the gym without one and Mike Yewdell has a degree in apparel, the tanks are the real deal. Sometimes I wear the tanks because they are so fly, but most recently I used my CP tank as decoration in my new Chi town apartment.

Rockin the Tanks

Campus Protein will always be important to me, but where CP truly landed a special place in my heart was after my dad went through a battle with cancer about 2 years ago. After 8 months and a stretch of radiation and chemotherapy treatments, my dad had lost close to 50 pounds. And while after treatment he was cancer-free, my father was a shell of the person he was physically just a year before. With a new lease on life and the need to get his body back in shape, I asked upon the guys at CP to offer some advice. I needed to help by dad gain back the weight he lost so that he could get back to a healthy weight. The guys had my dad on the best tasting and most effective supplements for what he needed. They offered him mass gainer called Serious Mass. With every order our family placed, they would always take care of my dad. Whether it was free samples or free shakers, they would take the time out to make sure that my father got the best and I will never forget that.  With a new diet, exercise plan and a few supplements from CP my dad had a commitment to fitness that I hadn’t seen out of him before. He’s now back at a healthy weight and will continually give Campus Protein credit for helping him get there. It has been a long journey, but seeing my dad go through that long and painful process, I am so happy to see him healthy today.

Seeing the motivation my father had and his desire to rebuild himself, I couldn’t help but feel inspired. Some people let unexpected life incidents to change them forever. However, my fathers ability to continue through this speed bump in his life has pushed me to become a stronger person. Nothing in my life will compare to what he has gone through but trying my best to live a healthy/intelligent life is all the preparation I could ask for. To paraphrase one of my favorite quotes: “Living your life happy and healthy isn’t a trend or a luxury, its a necessity.”

You don’t have to be a college kid or gym rat to know a great deal and great product. Whether you have relied on supplements for fitness your entire life, want to get in shape for the next spring break or you just want to learn about having a healthier lifestyle, Campus Protein has the products, service, and information to get you what you need.

Repping Campus Protein has always been an honor to me. I am so proud of what these boys have been able to do and I cannot wait to see what comes next for them.

Thanks for hearing my story and hope this motivates some of you to live a healthier life!



Posted by on August 27, 2012 in Guest Blogs


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