John Warnero

Everyday, ordinary people do extraordinary things..

[Times-Tribune sports @sportsTT]

D2 TRACK: Elk Lake’s Kendyl Weisgold wins Class 2A 800 in 2:21.29

[Times-Tribune sports @sportsTT]

BB: Elk Lake 69, Susquehanna 52. FINAL

[Scott Walsh @swalshTT]

Elk Lake Warriors
#piaaxc Class 1A boys champions

[Times-Tribune sports @sportsTT]

DISTRICT 2 CROSS COUNTRY: Jones, Pucilowski, Staude repeat as champs https://t.co/lGc5CfxRIw

[Tom Robinson @tomjrobinson]

Last year, Kendel Jones won Class A boys in 16:16, fastest of any of the six District 2 races. The four-time champion was 50 seconds faster this year in 15:26. Here he is, running alone late in first mile. No other runner was in sight when he reached finish line.

[Scott Walsh @swalshTT]

From golf to cross country.
At Wyoming County Fairgrounds in Meshoppen for District 2 Cross Country Championships.
1A boys race in books. Elk Lake's Kendel Jones wins his fourth District title. Warriors take team title too.
2 tms, 10 individuals to states #piaad2

[Scott Walsh @swalshTT]

Kendyl Weisgold of Elk Lake wins Class 1A girls race.

[Times-Tribune sports @sportsTT]

PIAA TRACK AND FIELD: Elk Lake’s Kendel Jones won a sixth-place medal in the boys Class 2A 3200 in 9:18.72

[Times-Tribune sports @sportsTT]

PIAA TRACK AND FIELD: Elk Lake’s Gianna Tewksbury won a fourth-place medal in the girls Class 2A discus

[John Warnero @jwarnero]

https://t.co/Rpsit1Vr1W

[Times-Tribune sports @sportsTT]

PIAA TRACK AND FIELD: Elk Lake’s Tewksbury reaches medal stand in Class 2A discus https://t.co/VnJ4l3UGW4

[Times-Tribune sports @sportsTT]

D2 CLASS 2A: Elk Lake’s Katie McGlynn wins shot put with mark of 34-7

[Times-Tribune sports @sportsTT]

D2 CLASS 2A: Elk Lake’s Gianna Tewksbury wins discus with mark of 124-1

[Times-Tribune sports @sportsTT]

D2 CLASS 2A: Elk Lake’s Kendel Jones wins 3200 in 9:27.16

[Times-Tribune sports @sportsTT]

LES RICHARDS MEET: 2024-25 Lackawanna League Girls Team Champion - Elk Lake Lady Warriors

[Times-Tribune sports @sportsTT]

LES RICHARDS: Elk Lake’s Brynn Warriner just gets to walk first in 55.68. Abington Heights’ Gianni Vachino second in 55.75

[Times-Tribune sports @sportsTT]

LES RICHARDS: Elk Lake girls win 200 freestyle relay in 1:43.71

[Scott Walsh @swalshTT]

Kendel Jones of Elk Lake wins boys Class 1A race in 16:16.9. His third straight @piaad2 title.
Warriors went 1-2-3 to help take team title with 57 points. Lakeland second with 74.
Both teams qualify for states.

[Times-Tribune sports @sportsTT]

D2 CLASS 2A GIRLS: Elk Lake’s Katie McGlynn - Shot put (34-6)

[Tim Ferriss @tferriss]

A close friend of mine recently asked me for a cheat sheet for getting into better shape. He specifically asked about supplements and abs several times. He’s looking for a rapid reboot.

The below is what I sent him, along with a copy of The 4-Hour Body.

This post is minimally edited. I’m not trying to be Tolstoy; rather, I wanted to share a quick and dirty email of tactical advice to a friend who has limited time, a bunch of kids, etc.

I’m also simplifying a lot to get my point across quickly, so read it with that in mind. Needless to say, I’m not a doctor and none of this is medical advice. Chat with your MD and do your homework on supplements before consuming anything new.

My friend is also a roughly 200-pound male, so adjust kettlebell weights accordingly. Pavel Tsatsouline has excellent further resources.

Enjoy…

###

Ahoy, Santiago!

If you follow the directions in the below links for four weeks, you should see some significant changes.

First, just a few basics:

– Weight training will help with fat loss and appearance more than cardio, as it helps to build muscle, which then changes your metabolism.

– As they say, “Abs are made in the kitchen.” We all have abs, and it’s diet that will make them visible or invisible, so diet is 90%-plus of seeing abs.

– Supplements can be helpful, but they are called “supplements” for a reason. They should supplement other more important changes to diet and exercise.

OK, here are my suggestions for the next 4–6 weeks, listed from most important to least important:

DIET

Focus on the Slow-Carb Diet. You get one “cheat day” per week to go crazy and eat whatever you want, so you’re not giving up your favorite foods for more than 6 days at a time. It really, really works.

These two articles are good starting points:

How to Lose 100 Pounds on the Slow-Carb Diet – Real Pics and Stories (https://t.co/KWKK9Eiy3r)

Everything You Need to Know About the Slow-Carb Diet™ (https://t.co/Zz3GZxNM61)

Also feel free to print this Slow-Carb diet one-pager from The 4-Hour Chef, which encapsulates nearly all the main points. (https://t.co/kn47vddV3U)

EXERCISE

Focus on kettlebell swings. Do these 2x per week and see these, in this order:

1. https://t.co/LFe547BPmL

2. The Perfect Posterior: Kettlebell Swings and Cheap Alternatives (https://t.co/7qlx0MRQnA)

Here’s an excerpt from the above blog post:

In 2005, my interest in kettlebells reinvigorated, I returned to the United States from Argentina and purchased one 53-pound kettlebell. I did nothing more than one set of 75 swings one hour after a light, protein-rich breakfast, twice a week on Mondays and Fridays. In the beginning, I couldn’t complete 75 consecutive repetitions, so I did multiple sets with 60 seconds between until I totaled 75. Total swing time for the entire week was 10–20 minutes.

I wasn’t trying to balance tequila shots on my butt cheeks. I wanted clear six-pack abs. In six weeks, I was at my lowest bodyfat percentage since 1999, and l’d reached my goal. I’ve since worked up to 50+ reps with the 106-lb. “beast,” which has directly transferred to 100-lb.+ gains in the deadlift.

The king of exercises—the two-handed kettlebell swing—is all you need for dramatic changes.

BASICS

Get a 35-lb kettlebell and a ~53-lb kettlebell to start. Do one week of the lighter then move up to the 53. After the 4–6 week experiment, you might buy one that is heavier. Good idea to use chalk on your hands.

SUPPLEMENTS

– Eat 30 grams (30g) of protein within 30 minutes of waking up. I know this isn’t a supplement, but it’s important, so I’m putting it here, since I think you might skip to this section. 🙂

– Consider 1000mg of cissus quadrangularis before lunch.

– Take 100–300mg of alpha-lipoic acid 30 min before dinner.

– Take 3,000–5,000iu of vitamin D before bed.

For now, that’s PLENTY! The 4-Hour Body (https://t.co/XQWd27YVze) will have much more to explore, if you like. Hardcover will be on its way to you.

Un abrazo!

Tim