• 2 pounds uncooked ground beef 80/20 or ground turkey
  • 3 cans low sodium cream of mushroom soup
  • 3 cups low sodium beef gravy
  • 1 bag low cholesterol wide egg noodles
  • 2 cups sliced mushrooms

Cook the ground beef or turkey until brown Brown and fully cooked.  Drain meat in a strainer and set aside.

Follow instructions for the egg noodles and drain, DO NOT rinse with water.

Combine the beef gravy, cream of mushroom soup and slices mushrooms in a pot and heat thoroughly.

Combine all the ingredients and serve.


During strenuous exercise your body uses up alot of resources; minerals (electrolytes), carbs, sugars and protein.

Let’s start with minerals. The most common vitamins and minerals found to be of concern in athletes’ diets are calcium and vitamin D, the B vitamins, iron, zinc, magnesium, as well as some antioxidants such as vitamins C and E, β-carotene, and selenium.

Minerals are important for your body to stay healthy. Your body uses minerals for many different jobs, including keeping your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones.

Best food sources for minerals:

  • Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
  • Chloride: salt
  • Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
  • Potassium: meat, milk, fruits, vegetables, grains, legumes
  • Sodium: salt, soy sauce, vegetables
  • Trace:
  • Chromium: meat, poultry, fish, nuts, cheese
  • Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
  • Fluoride: fish, teas
  • Iodine: Iodized salt, seafood
  • Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread
  • Manganese: nuts, legumes, whole grains, tea
  • Selenium: Organ meat, seafood, walnuts
  • Zinc: meat, shellfish, legumes, whole grains

From the list above you should notice some foods contain multiple minerals.

A fresh salad with spinach, romaine lettuce, some seeds like sunflower seeds or chai seeds with broccoli, peppers and other assorted vegetables would be perfect for replacing minerals used. Adding a protein like tuna, chicken or red meat to your salad would make a perfect addition to a post workout meal.

What are carbohydrates?

Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Some of the best sources of healthy carbs are:

  • Sweet potatoes
  • Legumes (beans)
  • Squash (acorn, butternut, etc)
  • Oats (oatmeal)
  • Whole grains
  • Bananas
  • Apples

A good addition to the salad for your post workout meal would be oatmeal with slices bananas and apples.


Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.

Best sources of easily digestable proteins

  • Eggs
  • Nuts
  • Cottage cheese
  • Lentils
  • Fish
  • Peanut butter
  • Lean cuts of beef
  • Skinless chicken

So to add to the salad and oatmeal for your post workout meal you could simply add some hard boiled eggs, a nice grilled piece of fish, beef or chicken.

Some quick and easy meals ideal for post workout are listed below.

Here are a few examples of quick and easy meals to eat after your workout:

  1. Grilled chicken with roasted vegetables.
  2. Egg omelet with avocado spread on toast.
  3. Salmon with sweet potato.
  4. Tuna salad sandwich on whole grain bread.
  5. Tuna and crackers.

Oatmeal, whey protein, banana and almonds.

  1. Cottage cheese and fruits.
  2. Pita and hummus.
  3. Rice crackers and peanut butter.
  4. Whole grain toast and almond butter.

Cereal and skim milk.

  1. Greek yogurt, berries and granola. and a banana.
  2. Quinoa bowl with berries and pecans.
  3. Multi-grain bread and raw peanuts.

Pre-workout alternatives

There are a lot of supplement pre-workouts on the market to choose from. However those with hypertension or other medical conditions or just don’t like the way pre-workout makes them feel there are alternatives to give you an edge prior to strenuous activity.

BEET ROOT POWDER-It is shown to increase performance and improve muscle function. Nitric oxide (NO) works by stimulating body functions affecting oxygen utilization. It opens up your blood vessels (vasodilation) increasing blood flow and feeding more oxygen to working muscles.

BONE BROTH-Drinking bone broth is one of the ways to bring collagen back into our bodies. The slow-cooking process extracts collagen from the animal bones and joints into the broth, and makes it easy to absorb when consumed. The collagen in the broth can help supplement what has been lost, supporting healthy bones stronger joints. Studies show that dietary collagen can even reduce joint pain in athletes

GINGER-Taking 2 grams of fresh ginger, about 1 1/2 teaspoons, per day may help you have less delayed onset muscle soreness. You can also use crystallized ginger if you prefer. If you’re going into an intense training period, take 2 grams of ginger per day for at least a week.

TART CHERRY JUICE-Athletes consumed tart cherries before and after an endurance event. Researchers found that the cherries supported a healthy immune and inflammatory response as well as other performance indicators. Athletes not only performed better, but they also recovered faster, too.

CORDYCEPS-is a tiny mushroom that sprouts from the heads of caterpillars but don’t let that fact freak you out, it’s one of the best supplements for increasing lung capacity. It does this by dilating the bronchial passageways and enhancing cellular energy levels with increased ATP production – the primary source of energy.

Cordyceps also helps relieve muscle soreness, fights fatigue, and prevents muscle weakness.

MACA-Maca is a wonderful adaptogen to use when you need steady and balanced energy that helps you increase endurance and muscular stamina throughout the day. Its anabolic (muscle building) properties help increase muscle mass and strength. Maca also supports quick muscle recovery, balanced hormones, and a higher tolerance for stress.

GREEN TEA-Supports metabolic and cardiovascular health, helps the body maintain and increase muscle mass, and boosts energy.

With taking any supplements whether they are natural herbs or manufactured you should consult a physician before taking any of them as you may be on medication or have a condition that could interfere with the above-mentioned natural products. The above listed natural alternatives are all ones that I have used myself and found them to be very effective. However everybody’s physiology is different and could have varying effects you might need a higher dosage or lower dosage of one of the supplements. The natural supplements I listed above or ones with the least possibility of any type of adverse side effects or unwanted effects. It is best to take most of these with a small meal as most of them are fat soluble and would take them approximately 30 to 45 minutes prior to exercise. Also always remember to stay hydrated before, during and after heavy exercise.

Training With Back Pain

In this article we will discuss training with back pain and after back surgery.

I am a patient of 2 major surgeries in my back. My first surgery was Oct 1998 .

I had a fusion and disc replacement at L4 , L5 , and S1. To include 4 titanium cages

My second surgery was Mar 2018. This surgery involved my T9 , T10 , T11 portion of my back.

The surgery included a fusion a Laminectomy. Since this surgery I have been reading a lot about back injury and training.

Some of the articles I will be referring to are :


As the doctor stated in the video. The best thing you can do is to get up and move.

Laying in bed and being stationary can lead to a whole a lot of other issues like , pneumonia and blood clots.

When doing movements to build the lower back there should be a little discomfort not lasting for more than a few mins. However if the movement activates a greater pain lasting longer then 15 mins you are going to want to seek some medical attention.

Some movements you may want to look at staying away from or switching out for a different movement.

According to

  1. Stay away from – Toe Touches
  2. Switch to – Partial Crunches
  3. Stay away from – Sit-Ups
  4.  Switch to – Hamstring Stretches
  5.  Stay away from – Leg Lifts
  6.  Switch to – Wall Sits

Some of my personal favorite movements to do deal with bridging and arching..

one being The Camel’s Hump I believe the name was changed to Cat-Cow Stretch

another one is planking. I was never very good at these but it did help a lot when I performed

them correctly.

Some things I enjoy eating to help combat pain in my back is.

Meat lean meat. I do not eat a lot of fish but I do eat a lot of free ranged organically chicken & beef

Although highly recommended to eat a lot of green vegetables I do not. I do however drink a

bottle of V8 juice a day and I eat a ton of fruits and nuts.

It is not hard to find a eating plan with a little bit of research you can formulate a pretty healthy

enjoyable eating plan. Some articles I have read are :


Written by: Raymond Cote

Raymond is not an expert and can not offer any medical advice. All of what Raymond has written has either come from personal experience or from videos and articles which some have been credited in the Article. It is Country Crush’s  intent to bring you informative , helpful , factual ways to stay healthy.


Some Youtube Videos I also found helpful


How you recover from training is just as important as how you train. helping your body to recover from strenuous weight training or other types of training will greatly enhance the benefits whether it be strength or size or endurance.

As covered in my previous article about post-workout nutrition what you eat after training in before training greatly affects your energy levels and your ability to heal quickly.

Sleep is a major part of the healing process most of the body’s repair process happens during sleep there are three stages of sleep there is light sleep, REM sleep, and deep sleep.during REM sleep and deep sleep the body does most of the repair processes in the body. Ranging from balancing hormones including dopamine and serotonin in the brain to producing testosterone and repairing muscle tissue and organ tissue.

Getting adequate amount of sleep is very important in the process, feelings of lethargy, weakness and lack of energy or all symptoms of lack of sleep.

it is recommended by the Harvard school of medicine that the average person get between 8 to 10 hours of sleep although that number varies by the person’s individual physiology.

now realistically it is hard for a lot of people to get that amount of sleep due to family, training schedules, work and other mitigating factors. But it is still important to try get as much sleep as possible.

TENS/EMS units are extremely helpful with the recovery process. TENS stands for transcutaneous electro nerve stimulation. It increases blood flow which in turn increases the intake of oxygen and nutrients into the blood which goes into the muscle and other body tissue to help the healing process it is also good for pain relief as it vibrates the nerves and calms them almost as if to massage them. you can get a good quality unit on Amazon for about 30 to $40.a word of caution with these units if you do have any type of heart condition or if you have any electrical devices in your body such as a pacemaker please consult your physician before using one of these as it does transmit a small electrical charge into the body.

EMS stands for electro muscle stimulation. This differs from TENS unit as it causes a muscle contraction vs. Nerve stimulation. If you were to place the pads on your bicep or quadrisect you would cause your muscle to contract as if it were doing physical exercise. These are good for time is when you can’t train or when you possibly have an injury but still want to work the muscle without having a weight load on the muscle. Using a EMS unit is also good for endurance training.

infrared light therapy is a great way to accelerate the healing process as well. infrared light therapy kits have become more accessible and less expensive as they are becoming more readily available to the public they are available on Amazon as well and other medical supply websites. Infrared light therapy has been used by physical therapist for years and is FDA-approved as well as the TENS unit.

What infrared light therapy does is stimulates the mitochondria in your muscle cells and your body tissue creating energy what this energy does is to accelerate the healing process more energy in the cells the faster your body heals and the faster you grow muscle or get stronger. after checking with healthcare providers there are no physical limitations on using and infrared light unit. It is also good in the use of arthritis on joints as well as the TENS unit.

mineral supplementation is also something that is very helpful in muscle recovery. Such minerals as magnesium, potassium and zinc help the healing process. the average person does not usually need to supplement with these minerals unless they have an underlying health condition however for those who are into straining with training the body consumes and uses these minerals at a faster rate increasing the need for supplementation. Again before starting any supplementation I do recommend speaking with your healthcare provider beforehand.

self deep tissue massage is another good way to stimulate circulation and remove any knots or tightness in the muscles this can easily be done with any round object such as a billiard ball or croquet ball. By applying firm pressure to the muscles making sure to avoid the joints themselves, you can roll the ball around working out knots and stress out of the muscles relieving any type of pressure or tightness without spending a lot of money on a massage therapist. I have been using this type of therapy for a number of years and found it very helpful.

Chinese cupping therapy which I am certified to do is also very helpful in the increase of blood circulation and increasing the range of motion when muscles are sore. Most massage therapy clinics do offer some form of cupping there are several forms of cupping available. Dry cupping is the most common as it is the easiest to perform. Fire cupping is one of the older forms of cupping therapy and is just as effective as dry cupping.

the use of mineral muscle rubs such as magnesium muscle rub are also very effective in treating sore muscles in the recovery process. Many rubs such as hot or cold rubs are good at relieving soreness but does not actually treat the soreness all that does is temporarily relieve the soreness whereas mineral rubs treat the soreness.

Daily stretching as well as stretching before and after physical strenuous activity it’s also very important to increase the blood flow and allow the muscles to warm up and cool down at after training as to not cause any strains or sprains or pulls in the muscles. Many injuries can be avoided with proper stretching prior to exercise. there are many websites dedicated to showing proper stretching for each muscle group on the internet and are free.

I hope you find this information helpful and if you have any further questions feel free to contact me.


After a hard, strenuous workout, wether cardiovascular (aerobic) or weightlifting (anaerobic), the body needs to be refueled. During intense exercise the body uses up carbohydrates, fats and proteins to keep the body going.

After training, usually within a hour of completion of training, you should refuel the body with the proper nutrition to help the healing process and make maximum gains from your workout.

Protein- Protein is essential in muscle repair, protein and amino acids are necessary for muscle growth.

Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. … Enzymes carry out almost all of the thousands of chemical reactions that take place in cells.

Easily digestible proteins:

white fish

milk and dairy



chicken or turkey

Carbohydrates- Carbs fuel the body with energy to train, and also daily tasks.  After a workout you need to replace the carbs that were depleted during training.

Carbs Provide Your Body With Energy. One of the primary functions of carbohydrates is to provide your body with energy. … Glucose in the blood is taken up into your body’s cells and used to produce a fuel molecule called adenosine triphosphate (ATP) through a series of complex processes known as cellular respiration.
Good examples of carbs:



sweet or white potatoes



Anatomy of the overhead Viking press


The Viking press is one of the oldest and probably well-known strongman movements throughout the world. It’s history is deeply rooted in Viking lore And Scandinavian test of Strength. With the Viking press the entire body is used to properly complete the movement with the focus being of course on the shoulders upper pectoral muscles in the front deltoids. Some of the mistakes made with this lift or not properly getting underneath the handle or bar prior to the left making the lifter have to do aLonger range of motion. Getting the body aligned properly and underneath the handles with proper balance will allow the left or to complete this movement more affectively. If during the movement there is lateral movement or forward and backward movement of the body is not being properly aligned underneath the bar prior to the lift. Keeping your center of gravity stable planting your heels and pressing  through the heels throughout this movement is imperative. At the end of the movement of the body should be in perfect alignment back straight leg straight and locked out in arms fully locked out. Even though the body will be lean forward the body should be in a perfect line. Protective gear such as elbow sleeves, weight belts, and wrist straps should be Used to protect oneself from injury. Working at lower weights repetitions to properly complete the form is very important as the week gets heavier form tends to be less used and more brute strength is used

Our Experiences at the LA FitEXPO

So, as many of you guys know our first big exhibit was at the LA FitEXPO, and we just wanted to share some moments with you guys that you may have missed!


First and foremost we want to show the best picture of the night and that is of COUNTRY CRUSH’S First lady AUTUMN COTE pulling the legend LORI COLE


We met all sorts of amazing people who can do amazing things like our pal LEO LANDEROS


We got to meet some seriously strong people.

Like our buddy 4x Mr. Olympia JAY CUTLER


The World’s Strongest Man MR. BRIAN SHAW

Our new friend KRYSZTOF SOSZYNSKI who can punch your lights out!

And of course our good buddy Champion Powerlifter SCOT MENDELSON


We found out that our MONSTER CRUSH was too much for some mere mortals.

But luckily there were some immortals on hand to show us how its done.

CHUCK YOUNG deadlifts 300 lbs

But “BIG SEXY” JON HOFFMAN  shows us how to dominate it.


Ray even got some table time in with MIKE COCHRAN of Wrist Wrench


We want to thank everyone for coming out and supporting us and having a great time



Country’s Corner Interviews

Welcome to COUNTRY’S CORNER. This is a place where you will find the FEATURED ATHLETE of the month.
I had the privilage of interviewing the one and only Craig “ The Disciple” Soubliere!

FYI for future reference, if you are about to take this guy on  at the table you need to do three things first.


2. Eat all the Wheaties you can!

3. Train till you cant train any more!

Q & A session with Craig Soubliere

Q: How long have you been armwrestling? 
A: I started in December of 2012. So just a little over two years.

Q: Where do you see yourself in two years?  
A: Good question. As for armwrestling, my goal is to be on the elite level. I would like to win a national title, maybe even get the sport out there more by getting a big sponsor and show the world that armwrestling is the greatest sport on the planet.

(Soubliere and Dan Martin)

Q: Who got you into the sport of armwrestling?
A: I retired from bodybuilding November of 2012. I decided that I needed another sport to compete in, so I wanted to try armwrestling. Like everyone, I armwrestled as a young kid but never really got into it seriously. It’s kind of funny, because 31 years ago when I got into weight training I did it to get stronger at armwrestling. Funny how that all worked out!

Q: To date who would you say has given the disciple the toughest match of your career? 
A: My toughest match was against Stump Burton.

Q: What is the best advice you would give to a new puller? 
A: The best advice to a new puller is to stick with it. There’s alot of pain in the first couple of years but once you go through that the sport is truly amazing, and it gives you the opportunity to travel and meet some wonderful people and meet some really great athletes.

Q: What does your family think about armwrestling? 
A: My family thinks it’s pretty cool. My wife, Sara.. she supports me and is always there for me during my events. She likes it better than bodybuilding!

(Soubliere and his wife Sara)

Q: You are host of the nation’s premiere armwrestling radio show. How long have you been doing that?
A: It will be two years this June.

Q: Have any kids?
A: Nope. No kids.

Q: What armwrestler, new or old, has inspired you the most?
A: I would have to say Devon Larratt. His passion and love for the sport of armwrestling is truly awesome.

Well there you have it! A little glance at COUNTRY’S CORNER’S first Armwrestler of the month, Craig “ The Disciple” Soubliere. Tune into his radio show ARMWRESTLING NATION RADIO on mondays at 8 p.m. est!

(Craig Soubliere and Dicky Spiroff)

-James Orlando

Country’s Corner With Kyle Depew

This Month’s FEATURED ATHLETE of the month is a young man who is taking the arm-wrestling world by storm. This young puller hails from Escondido, California and is a disciple of Allen Fisher. Kyle has pulled wrestlers from three separate weight classes and completely dominated them. Beaten men twice the size of him self. Oh and he is only 14 years old.

Kyle Depew, 14 Escondido, California

      Q.Hey Kyle thanks for taking the time to talk to us at Country Crush. So lets get down to the nitty gritty. How long have you been involved in the sport of armwrestling?

A. I’ve arm wrestled my whole life. I’ve always had a connection with it at a very young age even before my dad happened to really get into it.

When the legendary Allen Fisher introduced my dad to the sport of armwrestling 6 years ago I had been armwrestling kids at school for a year and when I found out he was training with a pro I asked my dad to show me some tips I could use to beat the bigger guys.  I could beat everyone except those bigger guys who played a ton of sports, I mostly played Video games, used to draw and watched TV.

I’d ask for one tip everyday and that would be what I would work on. From the word GO I would make sure to be the first one to turn my wrist. The next day to make sure my wrist is higher than theirs.  Eventually I beat the bigger guys and no one wanted to arm wrestle.

I was reintroduced into the world of armwrestling last year, my dad decided to take me to an armwrestling tournament where I met world champions and professionals and that inspired me to get back into it. Over the time of a year I really gave up everyone I once liked, playing video games etc. and completely devoted my self to improving in the sport.

      Q. How many tournaments have you pulled in and what was your best finish?

A. So far I have pulled in seven (7) tournaments and my best experience wise was the PULL HOOK PRESS my dad put on at The GRINDERGYM. I got six (6) wins at that event and received 5 medals. I pulled in the 148’s, 165’s and 180’s amateur and open.

Q. How would you describe your preferred style of pulling. (Hook, Press, Top Roll etc.) Maybe give us a little insight on what strategies go through your mind when you step up to the table and during the match.

A. That is the hardest question for me when asked. A lot of it goes into what I want to do at that second on the table. I have developed the ability to be fully confident with whatever move I want to do as I feel them on the table. A lot of my style reflects off of the hundreds of people who have critiqued my moves. I find that everyone wants to give you a little bit of them-self when they work with you. I take everything people say. Analyze their moves. How my mind processes, I analyze moves and know what I want to do to combat it. This is why I tend to be better in practice pulling. It gives my time to analyze who I am about to pull with. My technique is the biggest thing I rely on because it is how I manage to beat these people who are stronger than me. My move I have been working on and trying to set is a versatile hook, exerting force in every direction, up, down to the side, just try to tire out the other persons arm. I also like to catch in the hook. My 2nd move is a backpressure Top Roll. My moves are often compared to the moves of Allen Fisher my Armwrestling coach.

Before a match I try to clear my head of another thoughts. I focus on harnessing my strength and controlling all my emotions into these blasts of power. As I get on the table I like to focus on the grip. It’s my scariest attribute in armwrestling. I mentally concentrate on beating that person. Imagine my self beating them.

  1. So my next question is, who is your biggest armwrestling inspiration.
    Q. Who would you love to pull one day and why? 

    A. My biggest inspiration is Allen Fisher and my dad Dave Depew. Allen has been armwrestling so long and always wants to give back to the sport. I inspire to love armwrestling the way he does. My dad is by far my biggest inspiration. He does everything he can in his power to make my family and I happy. He works a ton to support me and my dreams in the sport. He is always taking me to these big tournaments and being a great dad and role model in my life. He has certainly set the bar very high for me and I thank him for that.
  2. Well I would love the chance to pull Ethan Fritsche one day. There are so many people I wish to pull in my life but the next would be Ethan because obviously he is the prodigy of Cobra Rhodes and I the disciple of Allen Fisher.

       Q. Speaking of the Great Allen Fisher, being his disciple and all, do you bring the same intensity when you come up to the table?  Do you manhandle the table and try to psych the other guy out?

A. Psyching guys out is something I naturally do but I haven’t dome much experimenting trying to. I naturally have this beast inside of me. When Im in a tournament all of these emotions bundle up into raw power… I grasp ahold of this power and let it all out on the table. I shake the table; I scream I get fired up. I would say that my intensity has been compared to Fisher’s.

Q. So when someone finds out they have to pull you next…What should they be thinking? 

A. They should be thinking how they are gonna lose gracefully or that if they won…they beat a 14 year old…if they lose they lost to a 14 year old beast.

The Manimal Kyle Depew everyone!  He’s definitely not a boy but he’s not yet a  man..He is the beast.

-Mike Waterhouse