The Unsinkable brian cork™

Brian Patrick Cork is living the Authentic Life

fit and FAST


I’m getting a great deal of positive feedback on my emerging blog series around “change”. but, that has led a lot of talking about what change means and at what intervals in our collective lives.

so, today I’m breaking from the series specifically to discuss fitness.

half the fun of aging (seriously) is finding ways to stay bad-ass.

let’s warm-up with a reading of an earlier post, don’t miss your Chance to blow it.

I’ve run most of my life with a measure of success, tried Triathlons professionally, played Lacrosse, and still coach youth Lacrosse and Soccer.

as many of you know, life took an interesting twist for me about two years ago when my truck was t-boned by a dude with texting and golf on his mind (I’m lucky God took my Truck). that changed many aspects of my life view (including texting: texting and driving to death) and fitness training.

brian cork can kick your assa few months after the accident while we were in Destin on holiday, I tried to run on the beach. the only definable result I got was blood in my mouth and enough pain to bring me close to black-out. so, I had to learn to adapt. and, I’m still adapting.

evidently I’ll have to think this way until I’m one-hundred-and-twenty (120) years old and figuring out how to run a  marathon just to show anyone that cares who’s BOSS.

BOSS is currently defined as: very good, excellent; “cool“; “awesome“.


and, I want to return to the Ironman when I’m sixty-five. so, I need to be ready. that requires maintaining a base or core fitness year-round.

we can spend a lot of time training. however that rarely works-out (literally) for most people. resolve flags with lost muscle tone and confidence. being fit is hard, and it should be. “if you wanna be hard work hard”. but, also train smart.

for me a key element to my training has been cardio-fitness. but, foundational to that has been interval work. and, that includes sprinting or speed work. today, most of that is done at North Park on the turf fields where I can lose myself in mindless circuits. as a point-of-reference be mindful of the term “game-fit”. think of all the intervals Soccer and Lacrosse players run over the course of a match or game. practice is great for drills. but, those games are where fitness is forged.

but, don’t just take my word for it. let’s use two other people as significant examples.

after age thirty (30), every additional birthday candle that you blow out increases your risk for muscle loss. so, this means you’re burning fewer calories. a pound of muscle naturally burns more calories than a pound of fat.

denise austinDenise Austin, whom is now fifty-five offers keen insight. her favorite calorie-blaster: Intervals.

“I love it, and it’s really helped me keep off weight after hitting 50. Lengthen or boost the intensity of your cardio workouts. You’ll burn more calories per sweat session. The best part is intervals are easy and all fitness levels can do them.  Change the pace of your run every two to four minutes, increasing your speed for a few minutes and then dropping back to a more moderate pace for a few minutes, and repeat that series for 30 minutes. For the speed bursts, do a faster run or break into a sprint. Just pump it out as best you can.”

mind you, Austin also does interval weight training. but, perhaps we’ll cover that some other time.

bad-ass musician Pink is another fitness buff and example. apparently she gained over fifty-five pounds while pregnant. but, she shed all the excess weight and brought her fitness level to an all-time high in the effort. so, now Pink is officially a bad-ass Mom. she really is a BOSS (once again: very good, excellent; “cool“; “awesome“).

trust me… you have to do high-intensity cardiovascular and train with weights to look like any of these pictures. and, while most aren’t designed for it, a six-pack is directly linked to a lower percentage of overall body fat. to be clear, you have to work really hard, and eat a high protein diet. you have to do something in terms of working-out at least five times a week.

but, here’s the key… during a video interview with last year (which she did while shooting photos for her cover spread for the October issue of the mag), the rocker credited sprinting with giving her the best and fit

“I can do cardio, circuits, circuit-training all day long and that’s wonderful, but when my trainer makes me do sprints  … it’s like nothing else,” Pink explained. Since losing 55 pounds after Willow’s birth, i’m now in the best shape of my life.”

while my dad was a genuine hero, and leader by example, he did take his own life due to some form of depression, and the fact that he simply missed my Mom. read, the face of my father and , October 6th. but, he also drank a lot. however, something that was never lost on me was he always seemed happier when he was running. and, he ran most of his life, just not consistently. when he ran, he seemed to leave demons behind. I think that may be one of my own inspirations for fitness. I can feel those spidery fingers clawing inside my head if my fitness flags. so, I run from hell, in a manner of speaking.

and, I don’t drink, much. which leads us, finally to the follow as we draw to a close.

four – two – one nutrition plan

to fuel my efforts I also maintain a fairly specific training and nutrition plan. since this post is getting obnoxiously long (which is not unusual), but my intention is to demonstrate how short bursts of intensity can change your life, I’ll keep a description of my nutrition plan simple. four days a week I  eat very strictly. the food must be defined as healthy sort that out for yourself. but, outside of some potato chips, I don’t eat junk food. two days a week I eat pretty good. and, once a week, I eat what ever fancy strikes me. our bodies typically can’t process bad food in a manner that affects us long-term under this practice. by the next twenty four to forty eight hours you are shedding or voiding that crap (literally), and your body adjusts with a focus on the good fuel.

seven-to-seven rule

another practice that helps me stay on track is to only eat between 7am and 7pm Monday through Saturday.

start changing now. hurry. do it!

peace be to my Brothers and Sisters.

brian patrick cork


One Comment to

“fit and FAST”

  1. Avatar March 2nd, 2013 at 3:36 am Nauru wakacje Says:

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