Fresh Kaufee

A Day in the Life from Fresh Kaufee on Vimeo.

Blog Interview - A ”LIFT” In Life

You all always hear me always talk about my running experiences and what it means to me in my life.  I've expressed many times that I understand that everyone doesn't like to run and that's okay.  The running experiences and successes God allows me to achieve through running give me strength and encouragement to apply those same skills to other aspects of my life.

I had the privilege to interview Brian who has just started training in the sport of all-natural weight lifting.  Brian was sharing with me about his weight training which I thought would be a great opportunity to hear a different perspective from someone else who is involved in athletics and reaping the benefits throughout his life.

A: For starters, what is “all-natural” weight lifting? Does it mean you can take supplements just no ‘roids?

B: Good question! The sport of Natural bodybuilding is exactly the same as ‘regular’ bodybuilding except competitors cannot take banned substances including steroids, testosterone, growth hormones and/or illegal fat burners.


Natural competitors must constantly monitor and modify their diets, weight training and cardio to get into shape and this can be considerably harder without the extra ‘help’.


A: How did you get started?


B: Well, actually I’m still getting started. I’m building a foundation of muscle size, density and endurance that will allow me to compete in 2-3 years. My legs need some serious work (Thanks, Genetics!).


I’ve always worked out but when I first moved to Pittsburgh, I needed a hobby to further occupy my time outside of work since I knew no one here! Through trial and error, I’ve found that when I have extra time, I get bored and then I get into trouble!


I met a group of natural bodybuilders at my local gym that got me to understand proper form and how to push to the limits. Fortunately, I also met my (now) fiancé who was involved in the Figure aspect of the sport and she taught me how to manage my diet and cardio. When I met her, I weighted 250+ pounds (>25% body fat) and now I’m around 227 pounds (~15% body fat) with much more muscle density.


A: Since its all-natural how do you manage your diet? Is it difficult? Can this be done with a typical grocery budget or more costly?


B: All competitors will tell you that diet is 50-60% of the challenge in this sport. If you work out but consistently eat pizzas, cookies and other bad foods, you are wasting your time and efforts!


Actually, grocery shopping is easier and cheaper but incredibly BORING. Since we eat the same basic items (chicken, brown rice, salads, sweet potatoes, eggs, and oatmeal) every week, we don’t even have a chance to go down the potato chip or candy aisle!


A: Is this a hobby or something you do full-time?


B: This is a hobby. I work full time with >30% travel but I always find time for a workout, even while on the road!


A: Take us through a typical day and/or week of training?


B: Consistency is the key -- I follow this plan every weekday except when I’m on vacation (when I’ll have a few glasses of Pinot Nior!)


6:00am – Wake up, Breakfast (Egg white omelet and oatmeal)


8:00am - Get into work


9:00am – Meal #2 – Chicken breast + Green beans


12:00pm – Meal #3 – Tilapia + Yams


3:00pm – Meal #4 – Protein Shake


5:30pm – Workout (30 min cardio + 1 hr weight training)


7:30pm – Meal #5 – Filet Mignon + Salad w/ Dressing


9:00pm – Snack (Fruit or Cheesestick) + Protein Shake


Rinse and Repeat…


A: How and where do you compete?


B: Again, I’m still building my basic muscle foundation for competing in 2-3 years. My fiancé competed last year in the Figure division (less muscle, more feminine look) and did quite well for her first show!


A: By incorporating this passion of yours into your life what kind of change has it had on your overall life as well those closest to you if any?


B: Due to the bodybuilding lifestyle and my own personal changes, my life is now governed by three principles:


1) Discipline of Diet, Workouts, Cardio and in life (Work, family, etc)


2) Perseverance despite obstacles in the gym (injury) and in life! I no longer allow setbacks at work or at home bother me to the point of giving up.


3) Honesty – It’s so much easier to tell the truth than make up a lie. And cheating on your diet ALWAYS shows up in the mirror.


A: Talk to us about some of the personality traits (i.e. discipline, focus, self control, the “I can” spirit, etc) required to be successful in this sport.




B: I’ve always been relatively successful but only due to natural talent (brains, athleticism, etc) without much discipline. I’ve come to understand that to realize my full potential I needed to refocus on the core principles of Discipline, Perseverance and Honesty.


A: For those interested in getting into this sport, where do they start?


B: Start by enrolling in a local gym less than 5-10 miles from your home (or you won’t go!). Next, do some research on training programs (e.g. bodybuilding.com) and talk to your doctor about an appropriate program to fit your physical needs. Finally, examine your nutrition and do some research on appropriate nutrition programs based on your ‘ideal weight’.


Fundamental Rule: Write EVERYTHING down (e.g. workouts, food intake) and examine them every week for ‘leaks’ (e.g. excess calories, not enough workout intensity).


Good luck!




Brian, thanks for your time and sharing.  We wish you nothing but success on the journey to reaching your goal.

New Product Release - Team I CAN Cap

New Team I CAN Cap - Very light and perfect for the summer.

Tips for Having Custom T-Shirts Printed



One of our custom tee jobs.  2-color print on 50% polyester/50% cotton tee.

 I decided to share a little helpful info to all of you that are in the market for needing custom tees printed.  Somehow you've been selected by the church, family reunion, youth track team, etc. "committee" to get t-shirts ordered.  So you're saying to yourself..."I've never ordered tees before, what do I need to know and where do I start?"


As a t-shirt designer/printer, I recognize you're entering a realm that can be confusing for the customer and there's a good chance as you start calling around for quotes you're going to get a wide range of new terminology thrown at you with a wide range of pricing....BUT it does not have to be confusing....


WHICH IS WHERE I ENTER THE PICTURE....


My tips will help ease this process for you and allow to fret over some other aspect of your event.....

1. PRICING - In my experience THE most important client concern.  To understand pricing, know what affects your pricing.
1. Count - How many t-shirts do you want?  Its all based on economies of scale, the more tees you buy the cheaper the price per tee.
2. Color(s) - How many colors are in your design that you want printed?  In the above image there are 2 colors being printed to make up the design which are black and white.  The fewer colors in your design the cheaper the tee.  You guessed it, 1-color is the cheapest!
3. Print Locations - How many locations are being printed on the shirt?  For example, is there a front and back print?  Front print, and a print on the sleeve?  Each location we print increases the cost.  Yes, the cheapest way to go is a 1-location print.
4. Garment - What are we printing on?  Black t-shirt?  White t-shirt?  Long or short sleeve?...Size?
1. Dark colored tees are more expensive than white tees.  Why?  Because I have to pay for dye.
2. Typically size 2XL, 3XL, 4XL, etc....are more expensive than sizes S-XL.  Why?  I'm not trying to discriminate against the larger people, its just that it takes more cotton and I incur that cost as well.
2. ARTWORK - The 2nd biggest concern.  I could do a whole blog on artwork but I'll try to keep this short and sweet.  We ask for your artwork in a vector so we can scale your artwork, maintain resolution, and separate colors for printing purposes.  Any graphic designer you hire to create a design or logo for you should deliver a vector file to you as part of the final delivery.  If they tell you they are unable to do it, find another graphic designer.
1. With that said, when the art is not in a vector format we have to convert it to a printable format.  I charge an hourly rate for this process.  To avoid this cost, make sure you have vector artwork that is in vector format and ready for printing.
2. If you do not have a design, we carry a lot of stock artwork ad also have dozens of fonts available for prints that just require text.  In these cases you do not need to submit vector artwork.
3. TIMELINE - How soon do you need your tees?  Our typical turnaround is 10 business days on custom jobs from the time artwork is finalized.  It helps us when we know your timeline and can plan accordingly.  If you do not have artwork allow for extra time.
4. QUALITY - We at I Can Clothing pride ourselves on the quality of the product we deliver.  I'm sorry but we don't specialize in cheap tees.  In some cases we may not be the cheapest in town, but we can say you get what you pay for.
1. We don't like faded tees so we always recommend a 50/50 blended tee of cotton and polyester when printing on a dark colored tee.  This blend holds color much better than 100% cotton.
2. On light colored shirts such as white or gray, we use 100% cotton.  You can't fade what's already faded......
3. These are our professional recommendations but for custom jobs we will use a specific tee if the customer has a preference.

Example of a 2-color (black/white) back print 100% text.

I hope this helps, if you're in need of tees and especially if you're in the DFW Metroplex I'd be glad to meet with you and help determine how we at I Can Clothing Co. can meet and exceed your need apparel needs.  You can email us at sales@icanclothing.com.

The Power of a Mantra

I said the power of mantra, not the power of mothra!  Sorry, whenever I think about that word, thoughts of that nasty moth creep in my head. 

Anyway, this is for new and old runners and even non-runners.  What's a mantra and how can it help me?  See definition here. A mantra can be a word and or a phrase that you use for personal motivation.

You've probably heard that a race is 80% mental and 20% physical, therefore making a mental investment in your training can be quite beneficial.  Examples of a mantra could be "Kick!", "Glory be to God.", "Life is short.".....  I have about 3-4 mantras that I use while I'm racing as well as in daily life.  Each one has its own personal meaning to me and serves its own purpose.  Here are a few ideas on developing a mantra...

• Make sure it means something to YOU.  Don't use someone else's mantra just because that's the mantra that works for them.
• Develop your mantra(s) over time.  As related to running, I developed my mantras while in practice.  Just like breaking in a new pair of shoes or trying a different meal, you don't try it for the 1st time on race day.  Use that long run or track workout to break them in.
• I guess you can have as many as you want.  I have a bad memory so I had to stick with just a few.. lol...BUT I will say because I just have a few, they pack a lot of power.
• Each mantra serves a different purpose.  I have a mantra for when I'm hurting, for when negative thoughts creep in, self doubt, and for when I'm anxious.
• To share or not to share.  I'd say its up to you, they're very personal and I'd say it just depends on the situation.  Use discretion.  I don't think I'd tell my biggest competition my mantras...just sayin'!
• Use your mantras wisely.  Don't pull it out unless you're gonna use it.  There has to be direct and immediate action.
• Repeat.  Repeat.  Repeat.  Mantras are typically repeated multiple times.  Use your own judgement as to how many times, repeat as needed.

As I've mentioned before, running is my example because that's what I do, but this applies to all aspects of life and obviously can be applied to your sport.  Enjoy. 

Fresh Fish

Tips for a Good Pre-Race Plan

As I prepared to race at the USATF Southwestern track meet on Saturday, it dawned on me that some of the newer runners out there may not be familiar with having a pre-race plan.  I've outlined my pre-race steps and hopefully they can help some of the new comers.

1. Day before make sure you get a half way decent meal and a good night's sleep.  Pretty much self explanatory here, but as you can imagine its probably not a good idea to get trashed the night before a race.
2. If you can, pack your running stuff the night before or at least allow enough time to grab your gear.  My bag consists of:
1. Towel
2. Water/Gatorade
3. A couple of tees, I have a pre- and post tee so I don't have to wear sweaty clothes all day.  Layers are good.
4. Racing singlet
5. Racing flats and/or spikes
6. Muscle cream (Ben Gay...) and Vaseline (for those areas that can cause friction.....nuff said)
7. Electronics - ipod, camera, etc.....
3. Eat a simple meal approx. 2 hours before race or maybe even earlier.  Really depends on you and what kind of stomach you have, I get butterflies pre-race so the earlier I eat the better.  Typically my races are in the morning so I have always have a piece of toast and a glass of water.  Use the bathroom before you leave too!  Its a gamble with those Porto potties!!!
4. Do you know where you're going?  Make sure you have your driving directions and race registration info.  Don't forget to bring cash or a check book if you didn't pre-register.
5. Once I arrive, I immediately wrap-up any final registration required.
6. Warm up!  Typically I'll do a light jog 15-30 minutes and stretch.  The trick to this is that you want to time it so that you're nice and loose with a little sweat going just in time for your race.
7. Pray and have fun!!!