The Aya Brea Workout

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The Aya Brea Workout

Nutrition Recommendations:

Macros and You!
The Fighter Diet!
The Simplest (Simplest!) Rule to a Healthy Diet

Before Workout:

Warm Up!

After Workout:

Cool down!

Equipment Needed:

Pull Up Bar

Strength: 

Level 1(beginner):
3×5-10 Chair-assisted pullups
3×5-10 Kneeling pushups
3×5-10 Bodyweight squats
3×5-10 second Planks

Level 2(Intermediate):
5×5-10 Pullups
5×5-10 Pushups
5×5-10 Bodyweight squats
5×5-10 second Planks

Level 3(Advanced):
5×5-10 Pullups
5×5-10 Pushups
5×5-10 Inverted Bodyweight Rows
5×5-10 Pike Pushups
5×5-10 Bodyweight squats
5×5-10 Step-ups
5×5-10 second Planks

Level 4(Savior of Humanity):
5×10-15 Pullups
5×10-15 Pushups
5×10-15 Inverted Bodyweight Rows
5×5-10 Handstand Pushups
5×5-10 Tuck Jumps
5×5-10 Jumping Step-ups
5×5-10 second Dragon Flags

Strength Notes:

We’re building a good all-around fitness regimen here, with minimal equipment.  Aya gets in weird situations, she needs to be in good enough shape to handle whatever comes at her.  We’re looking to be versatile, with good muscular endurance and the ability to scramble around in an urban environment.

Cardio

Cardio Workout A:

Level 1(Beginner):
30 minute walk/jog (jog when you are able, walk when you cannot)
Level 2(Intermediate):
30 minute jog (keep an easy pace when first starting out)
Level 3(Advanced):
30 minute run (going for speed/distance now.  See how far you can get in half an hour)
Level 4(Savior of Humanity):
45 minute run (same as level 3, but for another 15 minutes of fun!)

Challenge Mode: Do the prescribed cardio workout, but skip instead of run!

Cardio Workout B:

Tabata Sprints (20 seconds sprinting, 10 seconds walking/jogging, repeat 8 times)

Challenge Mode: Do ‘em on a hill!

Cardio Notes:

Aya’s cardio is very similar to Faith’s.  Lots of cardio, with a need for speed, to help prepare us for chasing or evading parasite hosts.  Aya does a lot of movement through urban environments, just like Faith, and speed is definitely an asset versus some of the beasties she faces.

Schedule

Day 1: Strength
Day 2: Cardio A
Day 3: Rest
Day 4: Cardio B
Day 5: Strength
Day 6: Cardio A
Day 7: Rest

Schedule Notes:

As usual, feel free to take an extra rest day if you need to (I’d recommend day 6), especially when you’re starting out.  Beyond that, just listen to your body, and don’t be afraid to push a little harder when you feel you’re able.  Challenging ourselves is how we grow!

That’s it for our time with Aya!  I’ll see you again tomorrow with a video post!  Until then, remember to live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace

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Character Spotlight: Aya Brea

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Aya_Brea_-_Parasite_Eve_The_Third_Birthday
Name: Aya Brea

Game(s): The Parasite Eve series

Archetype: Rogue

Class: Saboteur

Skills/Attributes:

  • Superhuman mitochondrial abilities.
  • Accurate marksman.
  • Cold and efficient demeanor.
  • Hidden levels of compassion.
  • Strong sense of good.

Overview:

WARNING, SPOILERS AHEAD.

Aya is the main protagonist from the Parasite Eve series (and her body is the main protagonist in Birthday).  Aya is fast, nimble, and skilled in combat.  She can also use parasite energy granted by her mitochondrial evolution to unleash some serious whoop-ass when she needs to.  Her build and combat  style place her in the Rogue archetype, but her penchant for unleashing serious physical and mental attacks with parasite energy made me bump her right to the edge of the fighter spectrum, so Saboteur seems like a pretty good fit!

Aya is determined, strong, and resourceful.  Her demeanor may seem a bit cold and businesslike, but that’s an understandable side effect of seeing as much death and destruction as she has.  At her core, she’s still a compassionate, hopeful individual who is driven by a strong sense of good.  Let’s go under her skin and see what makes the savior of humanity tick!

Mitochondrial Combat

In addition to being proficient with various firearms, Aya also uses powerful Parasite Energy attacks and abilities, using them to heal herself, launch psychokinetic attacks, and even physically transform herself.  While her combat abilities may be a bit difficult to emulate in real life, we can at least imitate her combat style.

First off, I’d definitely recommend you find you local shooting range and sign up for classes.  As I state with any character involving firearms, learning the ins and outs of firearms and proper shooting technique can be as rewarding as any other martial art study.  Plus, learning the intricacies of one of the more common weapons of our era can help you in self defense situations, even if you never find yourself carrying a weapon yourself.

For hand-to-hand combat, I would definitely recommend something military oriented.  Krav maga immediately springs to mind, as well as various military branch combative styles.  Krav maga is beginning to spread around the world due to its reputation as a practical, no-frills style combat method, so you may be able to find a school in your area.  Military combative styles are a bit more difficult to gain instruction in if you’re not in the military yourself, but at least the manuals from the various branches of the armed forces are just a Google search away.  You may also be able to get instruction from a friend who’s been in the military.

Above all else, be careful you don’t fall for any “Elite Commando” style schools that float around out there.  Check out “Beware the McDojo” guide, and keep your eyes and open for any funny business when you go looking for a school.

Parasitic Evolution

Aya’s Parasite Energy powers extend from having advanced mitochondrial reactions to the cornea she had transplanted into her eye from her sister.  As stated above, we may have some difficulty emulating these abilities to the letter of the law, but we can come pretty close in some respects.  First of all, you should be following the suggestions in the Becoming Superhuman guide.  If you do, you’ll experience higher brain function, increased healing, unparalleled energy levels, and a whole host of other benefits.

In addition to this, I’d check out the Gannondorf Character Spotlight, specifically The Sorceror’s Strength section, for a starting point in developing your own superhuman abilities.

Aya’s Guilt

Aya is kind of a unique character in the fact that she carries a not-insignificant amount of guilt around with her.  She tries to hide and ignore these feelings, but they still clearly burden her from time to time.  The truly ridiculous thing about it, is that she has basically single-handedly saved all of humanity, multiple times, and she still carries guilt around about her own actions (as well as things outside her control).

Sometimes we can be like Aya, in that respect.  Have you ever carried guilt around with you over past actions or situations you’ve been involved in?  If you have, you know that guilt is a pretty heavy weight to carry around with you.  It’s a strain on your emotions, your stress levels, and your general overall well-being.

Here’s the thing:  Guilt does no good.

Seriously, the only productive thing that guilt can drive you to do is make apologies, and try to make amends.  Once these things have been accomplished (if they’re even necessary), guilt is just a weight you’re carrying around for no reason.

Sometimes the thing you may be feeling guilty for isn’t even your fault!  You could be feeling guilty for something completely out of your control!  Aya feels guilt and trepidation that she is becoming a monster herself, when in reality she had absolutely no control over getting her sister’s corneal transplant (the thing that granted her her Parasite powers in the first place).  If you’re carrying around guilt for something outside of your own control, it is beyond productive, and is doing NOTHING but worsen your life.

Examine your own personal guilt.  Examine it, do what you can to amend it, and then drop it.  Holding onto it does no good.

 

That’s it for our character spotlight, I hope you enjoyed it!  Up next is The Aya Workout!  As always, remember to live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace

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The Simplest (Simplest!) Rule to a Healthy Diet

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Hey guys and gals, I’m going to blow your mind today.

You know all those “One simple rule” or “one simple trick” ads that you see ALL OVER THE PLACE and you’re like, wtf, how can that be true?

Well, it can’t.

I mean, actually it can, but if you ever click those banner ads they’re going to take you to some BS “acai berry cleanser” or other such nonsense that will do NOTHING FOR YOU but waste your money and possibly get your identity stolen.

THERE IS A SIMPLE RULE TO STICK WITH FOR A HEALTHY DIET, THOUGH!!

Are you ready?  Seriously, ARE YOU READY?!?!

Eat vegetables and protein.

ONE SIMPLE TRICK TO EATING HEALTHY

 

Seriously.

Like, I can’t even tell you how straight-up honest this is.  I know we go crazy talking about Macros and Fighter Diets and Big Guy Diets and stuff, but here’s the thing: That’s all really complicated.  Seriously, it is!!  If you want to cut ridiculous bodyfat and get super trim, then you absolutely need to pay attention to your macros and dietary considerations.  Same deal if you want to gain significant muscle mass (although that’s really just eating a buttload of food in the relatively correct proportions).

If you want to effect real lifestyle change in your life, which is essential for getting on a healthy dietary track, it need to be simple, ESPECIALLY when you’re starting out.

In fact, rather than call it a healthy diet, because for some people, that implies a temporary change, we will instead call it a healthy life.

So, to reiterate; The simplest (simplest!) rule to a healthy life is…

EAT VEGETABLES AND PROTEIN

Vegetables come first in that setup because you should eat more of them than you do anything else.  Notice I’m not saying any specific veggies and protein.  If you want those, they’re at the end.  Notice I’m ALSO not saying “eat vegetables with salad dressing and protein on a bun with some cheese on top.”  Vegetables.  Protein.  You want to add some flavor to your veggies?  Awesome, throw on a nice little vinaigrette (I personally like just straight raspberry balsamic vinegar on my salads).  Something to go with your meat?  Go wild with seasonings! (though I personally love just a little salt, pepper, and maybe a bit of garlic).

Bottom line is, eat more veggies than you do protein, and eat more protein+veggies than you do any other food group.  If you can get 80% of your diet up to vegetables and protein, you’re going to be doing better than most of the western world.  Go, you!

NOW the food ideas.

Good Veggies Good Protein Good Protein
(for the carnivorously challenged)
  • Broccoli
  • Spinach
  • Romaine or Red Leaf Lettuce
  • Peas (regular or snow)
  • Kale
  • Cabbage
  • Brussels Sprouts
  • Peppers
  • Chicken
  • Fish
  • Pork
  • Eggs
  • Beef (leaner cuts to stay low cal if you’re cutting weight, grass fed if possible for better nutrients)
  • Bugs (check out the forum thread!)
  • Whey
  • Eggs
  • Whey Powder
  • Soy (Tofu/Soy Powder/Soy Nuts)
  • Tree Nuts (almonds, walnuts, brazil nuts, etc.)
  • Legumes (beans, peanuts)
  • Avocado and Olive Oil (not proteins, but you need these to get the fat you need since you’re not eating dead animals – unless you eat tons of tree nuts)

 

AHA, SO GRAINS ARE BAD, THANK YOU DR. ATKINS.

No, just…no.  Grains are mainly a source of one thing: carbohydrates.  Whole grains also give you some protein and fiber.  These are good things.  But the fact is, grains are stupid hard to avoid in modern life.  The vegetables and protein lifestyle assumes you’re probably going to come into contact with some grains regardless of what you’re doing in your daily life, unless you are SUPER regimented.  If you’re trying to gain muscle, or get energy for long-distance cardio competitions (marathings, triathlons, etc.), you better HOPE you’re getting your grains!

However, vegetables themselves have carbohydrates in them as well.  Between these carbs, and the ones you’re likely to encounter in day-to-day life anyway (unless you prepare all your food yourself and never eat out), you’re probably GETTING enough carbs already, unless you need excess for the aforementioned fitness goals.

So, carbs are good, but if you follow this diet you’re probably getting enough that you don’t really need to supplement with grains.

WELL WHAT ABOUT THE EVIL, EVIL FATS, THEN?!

Well, if you take a look at the vegetarian-friendly menu on the right, you’ll notice I actually stuck some extra foods in there SPECIFICALLY for their fat content.  You body really, really needs fat (look at my last post on becoming superhuman).  That said, if you’re getting most of your protein from meat, you probably already get enough fat.  If you’re not, you need to supplement with other fat sources like olive oil, avocados, and nuts.

Beyond that, of course there’s more than just the food suggestions above, ESPECIALLY in the vegetable category.  I just named some of the most nutrient-packed options.

SO IS THERE ANY FOOD THAT IS EVIL, THEN?!

YES!!  Yes, yes there is.  Sugar.  Freaking sugar, man.  Sugar is something you’re going to encounter just about everywhere.  Your body needs it, to an extent.  But the reality is, the average american gets like FIFTY TIMES the recommended daily amount.  One single can of soda contains more sugar than you should be consuming in an entire day.  Seriously.  

Now, you’ll notice that fruit is absent from this whole article.  Fruit is definitely better for you than, say, candy.  Some fruits have lots of awesome nutrients in them, too (helloooo cherries!).  So, when you’ve hit your 80% of your diet with veggies/protein, consider adding in some fruit to make up that last 20%.  You’ll get the sugar you need, along with fiber, vitamins, bioflavinoids, phytonutrients, and all kinds of tasty stuff.

That’s it for today.  Sorry this post didn’t go up yesterday, stuff has been muy loco with coming back from karate camp right into the grand reopening of my dojo.  MEA CULPA.  Good stuff is coming tomorrow in the form of a new Character Spotlight, though.  So, until then, remember to live boldly, change the world, and continue to be awesome.

Dan “DaRatmastah” Wallace

EAT VEGETABLES AND PROTEIN

 

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