Monday, July 28, 2014


4. Lean Body Gold Bar Banana Split with Protein Ice Cream

So you've just demolished your workout and even hit a personal best on one of those stubborn lifts you've been stuck on. Now, you only have one thing on your mind: refuel! Instead of racing to the grocery store to stock up on Ben & Jerry's, reach for your case of Labrada ISO LeanPro and a Gold Bar. With them, you can create a muscle-building banana split that's so good even Mr. Olympia would shed tears of joy.
  1. Place Lean Body Gold Bar in the freezer or refrigerator.
  2. In a bowl, mix Greek yogurt, protein powder, and vanilla extract. Whip until completely smooth.
  3. Place the bowl in the refrigerator for 1.5-2 hours or until desired firmness is reached.
  4. Slice a banana in half vertically and place in a bowl.
  5. Place Lean Body Gold bar in blender and pulse until it breaks into chunks.
  6. Remove the ice cream from the freezer. Using an ice cream scoop, dig out the ice cream and place on top of the cut banana.
  7. Sprinkle with the broken chunks of the candy bar and, if desired, fresh fruit.
  8. Enjoy!
Nutrition Facts
Amount per serving
Calories - 493
Total Fat - 12g
Total Carbs - 49g
Protein - 47g
If you want to increase the protein content, add 1 full scoop of protein. To add more carbs, use one full Lean Body Gold bar.

Sunday, July 27, 2014

Friday, July 25, 2014


Or in my case, 'out-of-my-jock' HA, HA! The sprucing and painting and cleaning and CRUNCHIFICATION is coming along nicely at the new TriBeCa location. Click the grip for more. There's great deals to be had!!! When you call, ask for Sam and tell him Mike Dreyden sentchya! ~MD

 Mon - Thurs: 5:00am - 11:00pm
Fri: 5:00am - 10:00pm
Sat - Sun: 7:00am - 9:00pm

Thursday, July 24, 2014


It seems Washington Heights is the place for bikes and the guys who have'em! It makes me really happy to see so many different types. This dude right here is pretty sporty if you ask me. The saddle bags is what caught my eye the other day when I spotted him chillin on the block near the subway. Right on bruh!

Monday, July 21, 2014


3. Mustard Baked Salmon with Grilled Asparagus

Not only is salmon packed with protein, it's also full of healthy fats and nutrients. By all accounts, salmon is one of the best protein sources to add to your diet, but it can be difficult to cook and enjoy. It often takes trial and error to get your salmon recipe just right. I can save you time and heartache by sharing one of the easiest, tastiest recipes for salmon I know. You'll likely already have all of the ingredients in your refrigerator. Enjoy!
  1. Set oven to 405 degrees F.
  2. In a bowl, mix mustard, olive oil, garlic, and lemon juice.
  3. Pour the marinade over the salmon to completely cover it. For better flavor, place the marinating salmon in the fridge for at least one hour.
  4. Place the salmon on a baking sheet and top with slices of lemon (if desired). Bake for 10-12 minutes.
  5. Cut the bottom stems off the asparagus spears.
  6. Set a nonstick skillet on medium high heat and lightly spray with coconut or olive oil (if desired).
  7. Toss the asparagus and garlic in the skillet and sear for about 5 minutes, rolling the asparagus so that all sides are seared.
  8. Plate asparagus with salmon and eat up!
Nutrition Facts
Amount per serving
Calories - 282
Total Fat - 16g
Total Carbs - 7g
Protein - 32g

Sunday, July 20, 2014

Saturday, July 19, 2014


While on my way to the supermarket yesterday, at opposite ends of 171st Street between Broadway and Ft. Washington Avenue were two studs just crusin their respective corners. Smiley, a Yamaha crotch rocket chillin on the corner of 171 & Ft. Wash was all "Sup Bro" when I passed by. I felt my butt hole twitch a little and thought how hot it would be to feel his motor rev up while riding him on the West Side Highway...

Then up the block on the corner of 171 & B'way was this big black sexy Harley fucker with big bright eyes and shiny silver accessories. He was like "Whats good kid"? I could feel the precum leak out... I was going commando. Wet spot and dripping down my leg. VROOM, VROOM!

Friday, July 18, 2014


It truly is a slow and agonizing death here in the Big Apple. Every day we hear about another piece of what makes our city so spectacular is gone or about to go and yet, there doesn't seem to be anything we can do about it in the advance of progress, the need for affordable housing and of course, the greedy.

One of our most famous and artistic places in ALL of New York City is slated for demolition in two weeks. 5Pointz Aerosol Arts Center, the graffiti arts mecca didn't survive a campaign to gain landmark status nor raise the necessary funds need to purchase the property. New York City graffiti, considered a blight in the 70s and 80s has become and recognized as an original art form and some of its artists are world wide legends.
I am sad to see this place go. I have see some of the most amazing work ever here and all over the city of course, on subways, buildings and on the streets. New York City graffiti is the inspiration for my logo and feel of the Mike Dreyden brand. 

Take a moment and visit the 5Pointz website. You might find inspiration or something new to think about


Thursday, July 17, 2014


February 2, 1925 ♡ July 17, 2014


You're a class act lady!

TRIBECA GETS SEXIER! Monday morning I interviewed for a front desk position at the new Crunch location in TriBeCa. What was different about this interview was it was a group interview. Something I've never experienced before. It was pretty interesting to see how others present themselves in a group setting. I personally don't like it, but the upside I think is you get to see and meet more people at once and see how they interact with each other. So, did I get the gig? YUPPERS!!! I start in a week or so. There's some paperwork to do and a background check. 

The exciting thing about this job is being on the ground floor of a brand new location getting up and running. Meeting the newest members and building relationships with them and the management team. My goal here is to be front desk manager! For a long time I put off not going out for managerial positions because I thought I didn't have what it takes. Well, NO MORE OF THAT! With almost twenty years experience in managerial and assistant manager positions, I'm goin for it!

This also a great opportunity for me to get my ass back in shape. I haven't worked out in a long long time and it really has effected me emotionally. I don't fit into some of my favorite shorts and jeans. I look dumpy in some tshirts I use to pop out of and, well, my six pack is a mini keg. By this time next year... LOOK OUT!

But, before I start working downtown, I will probably be placed at one other location to get up to speed on new policies and procedures and more. So, click the Crunch logo to visit the location where you can find me. If you live or work in the area, come on down and check it out. The gym is open and you can certainly come in to work out. In a couple of months its going to be a whole other gym.


Monday, July 14, 2014


2. Spinach-Tomato-Feta Cheese Stuffed Chicken Breast with Brown Rice

If you're looking for a way to spice up your routine chicken breast recipe, then give this recipe a try! I must warn you, though: You may never eat a regular chicken breast again! It's also highly likely that you'll spend the rest of your days trying to make each attempt of this recipe better than the last!
  1. Set oven to 375 degrees F.
  2. Slice the chicken breast down the middle to make it look like a butterfly; be careful not to slice all the way through the chicken breast.
  3. Season the chicken breast with your choice of seasonings.
  4. Open the chicken breast and, on one side, layer spinach, tomato slices, and feta cheese.
  5. Fold the chicken breast like a sandwich and use toothpicks to hold the chicken breast closed.
  6. Bake for 18-20 minutes or until the chicken breast is completely cooked.
  7. Cook brown rice and add garlic and diced onion for extra flavor.
  8. Plate chicken and brown rice.
Nutrition Facts
Amount per serving
Calories - 363
Total Fat - 6g
Total Carbs - 32g
Protein - 43g

Sunday, July 13, 2014

Saturday, July 12, 2014


When I got off the train on my way home from work tonight, I found this little guy resting along side a tree fence when I passed by. He looked a little tired. I mean, Washington Heights is pretty hilly terrain after all. I guess he just done tuckered out. 

Hey Citibike. If you're missin one of your boys, 00940 was last seen on West 169th Street, between Broadway and Ft. Washington Avenue. ~MD

Friday, July 11, 2014


This sexy fucker is parked right out in front of my building. I just had to snap his pics! Get into those sleek lines. That profile. Ya know what he's sayin? "I want you on top of me!"  ~MD

Monday, July 7, 2014


1. Lean Beef Spinach Meatball Pasta

Delicious, quick, affordable, and healthy: those are the qualities I look for when I'm planning my diet. That's why I like incorporating meatballs into my weekly meal prep. Not only can I make them using different meats, but I can pack in a lot of delicious protein at a small cost with little hassle. Add your carb source and veggies, and you've got a certified muscle-building meal without breaking the bank.



  1. Set oven to 405 degrees F.
  2. For added flavor, saute the red onions in a skillet using spray olive or coconut oil.
  3. Mix together ground beef, chopped raw spinach, red onion, garlic, and spices. Mix thoroughly using your hands until the spinach is completely mixed into the meat.
  4. Form two or three meatballs of roughly the same size using your hands. For accuracy, you can use a food scale to weigh and measure each portion.
  5. Place meatballs on a baking sheet and bake in the oven for 10-12 minutes.
  6. Cook pasta and stir in tomatoes, spinach, and cheese as desired.
  7. Mix in cooked meatballs and enjoy!

Nutrition Facts
Amount per serving
Calories - 468
Total Fat - 6g
Total Carbs - 50g
Protein - 51g

Sunday, July 6, 2014




Remember when I said I was going to start a new post to chronicle my return to the gym and take photos of my progress along the way? Well, today's the day! The first in the series. I was thinking about what to call it but I remembered my Label "In The Gym" where those posts were about my work out routines, some new ones I discovered and other stuff. Well, I'm sticking with that Label. 

Here's what I look like now. I have fallen off the fitness wagon for over a year and a half now. It's been tough. I often do not have time for the gym or even to work out at home. Plus I've been moving around the city so much, it's been hard to plant roots and get comfortable. All that's changing now. 

Starting today I will post the first of weekly pics myself to log my progress. And, I will follow this weekly routine all the way through the new year. Let me know what you think. Come January first, I expect to have my six pack back and ready for P90X or INSANITY style workouts next!


Friday, July 4, 2014


Has anyone watched the first few episodes of season one of Continuum? No? Well, via Wikipedia, Continuum is a Canadian science fiction series created by Simon Barry. The series centers on the conflict between a group of "rebels" from the year 2077 who time-travel to Vancouver, BC, in 2012, and a police officer who accidentally accompanies them. In spite of being many years early, the rebel group decides to continue its violent campaign to stop corporations of the future from replacing governments, while the police officer endeavours to stop them without revealing to anyone that she and the rebels are from the future.

City Protective Services (CPS) law enforcement officer Kiera Cameron played by Rachel Nichols lives a quiet, normal life with her husband and son in 2077-era Vancouver. Under the corporatocratic and oligarchic dystopia of the North American Union and its "Corporate Congress," life goes on in apparent freedom under a technologically-advanced high-surveillance police state.

When a group of self-proclaimed freedom fighters known as "Liber8" escape execution by fleeing to the year 2012, Kiera is involuntarily transported with them into the past. Joining with Detective Carlos Fonnegra (Victor Webster) and the Vancouver Police Department, and enlisting the help of teen computer genius Alec Sadler (Erik Knudsen), Kiera works to track down and thwart Edouard Kagame (Tony Amendola) and his followers in the present day while concealing her identity as a time-traveler from the future.

Kagame and the members of Liber8 plot to alter the past to avert the rise of what they see as a dictatorial and Orwellian corporate regime to be stopped at all costs. Meanwhile, Kiera knows that Alec Sadler will become the future corporate mogul and head of SadTech, one of the mega-corporations that dominate the world in 2077. Fighting to return home to her family, Kiera finds that her presence in 2012, and that of the members of Liber8, may be no accident at all.

If I am not mistaken, in the pilot episode there is a scene where people arrested and standing before a corporate judge being sentenced for the crime of debt, as in one woman who is struggling has fallen behind and after maybe two extensions or something like that, is sentenced to a determined number of years of mandatory labor for the corporation. The disturbing part of that is that while she is pleading for her life, she is held down while a corrections officer shoots a device in the base of her skull where by making her a complete zombie. The scene cuts to her in a sort of factory working on a kind of assembly line of tasks. As the camera pulls back, we see hundreds and hundreds of others doing the same tasks, all mindless zombies. 

And there is so much more that happens in this 'fictional' universe. Privacy no longer exists as we know it. Everything about you is documented and utilized by Corporations for their benefit. And, of course the richer you are, the more access to basic survival needs are yours for the having. Poverty is a real crime and basic human rights no longer exist. 

Ok, now, imagine if you will that this is the world we are living in. Corporations have an undue influence in government. In the name of safety, all of our activities are being monitored. Our basic freedoms are slowly, one by one, being eroded in the name of safety. Sound familiar? No? Have you been paying attention to what is happening around us? The recent SCOTUS decision for one. Congress's inability to function as it should all because we have a President of color. And, of course the influence the Koch brothers and Wall Street have on Capital Hill. 

Maybe Nostradamus and a few others are actually from the future. Maybe they tried to come back to warn us all but because of some freak accident, they got separated and some went further back in time and started writing and teaching and warning us so that we would not go down this path. Maybe that passage in the Bible about the end of days is a message from one of them. Maybe one of them wrote the passage about Men laying with Men (except for the death part) and was a warning of the AIDS/HIV crisis. Maybe one of them wrote the passage about the mark of the beast as a warning about technology and the way we're using it today. Maybe someone, somewhere had the foresight to say, hey, we're going to destroy ourselves if we don't take care of each other the way we should.

You might think I'm a little nuts right now, but think about it. I really am no conspiracy theorist and I don't believe everything I ready, especially today. But what I do believe is there are FAR too many comparisons and coincidences happening right now that we have already been warned about and the truth is, I'm a little nervous here. What world will my kids (if I have any) and niece and their children's children inherit. I am afraid for them more. Which reminds me of a time when were were kids. My mom was teaching us about "the chip". This was the 1970s. It could happen one day when the only way to get on the bus or train or get food, you will need a chip to pay for it. You will be controlled by the chip. We as a family will not get a chip. I said to my mom, that I would get one. When she asked me why I said because if you can't get food because you don't have a chip, I would get food for you. She cried. I'd still do it today.

I ask you, what would you do to protect our freedom? What would you do to defend the REAL principles by which this country was TRULY founded upon? Black, White, Brown, Yellow, Red, what would you do? The way I see it, it won't matter what color your skin is or what gender you are. If things continue the way they are, all of us will fall and those able to conform will survive. The "rebels" in this story, to me, are no rebels at all. They are heroes. I would gladly rebel if it meant we did not become slaves!

Whoa! What a purge for me right now. I've been holing on to this stuff since I saw that first episode. It really disturbed me. Simon Barry might be spot on with his interpretation of the state of the world and what the future holds for all of us if we don't take stands today, especially reversing the recent SCOTUS ruling and vote out the idiots in office now and replace them with intelligent forward thinking leadership. If not, well then, maybe we should get to work terraform Mars so we can all move and start over there.


Wednesday, July 2, 2014


There are some things that are just made for pure orgasm. This fucker can rape my ass six ways from Sunday... all day every day! ~MD