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pelvic “bowl.”
THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT The pros and cons of Barbell Training: testing the tried and true training tool for strength training March 16, 2009 How Friends Can Inspire Each Other To Succeed HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS What Strength Coaches & Researchers Say You Should Be Able to Deadlift: Including Official And Unofficial Deadlift Strength Standards For Weightlifters, Athletes, And Regular People. Plus, Average Test Results, The Latest World Records, And More! (Plus, Some Free Resources to Help You Deadlift More!) If you’re wondering, “how much should I be able to deadlift?” HOW MANY PULL UPS SHOULD I BE ABLE TO DO? I really love doing pull ups best exercise and of course you can incorporate your entire body with lots of different exercises on the bar. I have been doing pull ups for about 5 months I really don’t concentrate on doing high rep sets a lot even though I can do them but since I like to do a lot of pull ups I spread them out in smaller sets of 5 – 8 reps depending on how I feel. 4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE I just love it when someone tells me I can’t believe you have time for all of that. I could never do that. I’m just always so busy. Translation: Don’t you have a life? As if I have nothing better to do with myself and have all this free time I can use to exercise OLD GUYS CAN DO PULL-UPS, TOO! I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Hi John, Over the last 3 years I have been learning about and using clubs more. I have extensive experience with Kettlebells, Barbells and many other training tools, but the unique leverage from club training and the potential for shoulder mobilization has inspired more frequentuse.
THE TOP 10 EXERCISES YOU SHOULD NEVER DO The spinal rock series as taught in Be Breathed is actually quite different from traditional situps. They may look similar, but there are nuances in the breathing, structure, and movement that make the spinal rock a health-first option to replace situps. 40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY John, You are on point here, weight loss does not happen overnight, the same way weight gain does take time. I think there is a positive correlation between the amount of hours you workout and the amount of weight you lose irrespective of the kind of exercise you undertake. 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT The pros and cons of Barbell Training: testing the tried and true training tool for strength training March 16, 2009 How Friends Can Inspire Each Other To Succeed HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS What Strength Coaches & Researchers Say You Should Be Able to Deadlift: Including Official And Unofficial Deadlift Strength Standards For Weightlifters, Athletes, And Regular People. Plus, Average Test Results, The Latest World Records, And More! (Plus, Some Free Resources to Help You Deadlift More!) If you’re wondering, “how much should I be able to deadlift?” HOW MANY PULL UPS SHOULD I BE ABLE TO DO? I really love doing pull ups best exercise and of course you can incorporate your entire body with lots of different exercises on the bar. I have been doing pull ups for about 5 months I really don’t concentrate on doing high rep sets a lot even though I can do them but since I like to do a lot of pull ups I spread them out in smaller sets of 5 – 8 reps depending on how I feel. 4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE I just love it when someone tells me I can’t believe you have time for all of that. I could never do that. I’m just always so busy. Translation: Don’t you have a life? As if I have nothing better to do with myself and have all this free time I can use to exercise OLD GUYS CAN DO PULL-UPS, TOO! I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Hi John, Over the last 3 years I have been learning about and using clubs more. I have extensive experience with Kettlebells, Barbells and many other training tools, but the unique leverage from club training and the potential for shoulder mobilization has inspired more frequentuse.
40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY John, You are on point here, weight loss does not happen overnight, the same way weight gain does take time. I think there is a positive correlation between the amount of hours you workout and the amount of weight you lose irrespective of the kind of exercise you undertake. DEEP SQUATS: HOW TO SQUAT DEEP IN 30 DAYS OR LESS Alternating low lateral lunges – From a low side lunge position, shift from one side lunge to the other.. Cossack squat switches – From a deep squat position, drop one knee internally and touch the inside of your knee and your inside ankle to the ground – keeping the inside of your foot flat against the ground, heel down.. Note: Cossack Squats are covered briefly in this tutorial on Shin 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
THE COMPLETE CLUBBELL REVIEW Note: You can Click Here to view a photo of the difference between the CST and TACFIT clubbell grips. And you can Click Here to view a photo of the wear on some of my CST clubbell grips (after approximately 7 years of regular use).. Clubbell Benefits to the User. You probably noticed a common theme in the review videos: versatility. I frequently mentioned that the clubbell has a very broad REPLACE 10 LBS OF FAT WITH 10 LBS OF LEAN MUSCLE IN 4 A Complete Bodyweight Workout Program to Help You Burn Fat, Build Muscle, and Get Stronger In Less Than One Month (Zero Equipment Required). If you want to build a foundation of total body strength by strengthening your legs, core, and upper body musculature, burn some fat to lean out, reveal your abs, and enhance the muscle definition, AND if you want a do-it-yourself, braindead-simple HOW MANY PULL UPS SHOULD I BE ABLE TO DO? I really love doing pull ups best exercise and of course you can incorporate your entire body with lots of different exercises on the bar. I have been doing pull ups for about 5 months I really don’t concentrate on doing high rep sets a lot even though I can do them but since I like to do a lot of pull ups I spread them out in smaller sets of 5 – 8 reps depending on how I feel. 4-WEEK SAMPLE BODYWEIGHT ONLY TRAINING PROGRAM FOR YOUR Update: If you are willing to work hard to burn fat, build muscle, and improve your fitness, AND you want a bodyweight training program that requires no equipment and can be customized to your individual needs, AND you want to be told exactly what to do every single day, then check out the TACFIT Commando and Primal Stress programs. These three bodyweight training sessions can be inserted GENERAL CONDITIONING EXPLAINED The phrase General Conditioning has problems in and of itself because we don’t know what we’re talking about. There isn’t a world-wide definition of what general conditioning entails. HOW TO ACTUALLY GET THE BODY OF AN SPARTAN WARRIOR 7 Simple Steps to Get the Body of an Ancient Spartan Warrior. Ever since the movie 300 came out, I’ve run across a lot of resources on how to become a Spartan warrior. Since then, there have been many popular 300 workout routines, Spartan warrior training tips – Spartan this, Spartan that. ADJUSTABLE KETTLEBELLS VS STANDARD KETTLEBELLS UPDATE: Check out my new complete kettlebell review, where I showcase some of the best kettlebells from all of the top brands: 14 Kettlebells Compared: The Complete Kettlebell Review. Adjustable Kettlebells Are Bad! Adjustable kettlebells seem like a clever idea, but I doubt that anyone on earth would actually enjoy using such an awful invention after my experience with them. 40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. HOW MANY PULL UPS SHOULD I BE ABLE TO DO? Teens – boys 13-18 years of age should be able to perform between 3-8 pull-ups (i.e. 50th percentile, and the older you are, the more reps you have to do to keep up with the average), and girls 13-18 years of age should be able to perform 1 pull-up or a 5-9 second flexed arm hang. Adults – Data for adults is harder to come by, butmy
HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT 5) Kettlebell (or dumbbell) Swings – The swing is a great exercise for a number of reasons, glute development being just one of them. Another reason is that the swing is really easy to learn. It can be taught in less than a minute, and usually refined after a OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). HOMEMADE ENERGY BARS RECIPE Directions: Toast all seeds, nuts. Bake in separate pans @ 300° until they brown & release their aroma – (don’t let them get too dark and burn) Chip the almonds and walnuts by placing in a zip-lock bag and rolling a rolling-pin to break up. Set aside. Evenly chop all dried fruits & berries. WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE Relentlessly checking your phone, email, social media, or any other technology addiction. Taking a lunch break, coffee break, smoke break, etc. Shooting the breeze, checking on this or that even though you don’t really need to. Busy work. By the end of the day, these moments often add up to hours. ELEIKO KETTLEBELL REVIEW These are all of the kettlebells that were evaluated for this review. My wife calls them my “children” because they’ve been multiplying. If you’re in the market for a new kettlebell and you’re not sure which one would be best for your unique needs, goals, and budget, this review will help narrow down your options, andhopefully, help
40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. HOW MANY PULL UPS SHOULD I BE ABLE TO DO? Teens – boys 13-18 years of age should be able to perform between 3-8 pull-ups (i.e. 50th percentile, and the older you are, the more reps you have to do to keep up with the average), and girls 13-18 years of age should be able to perform 1 pull-up or a 5-9 second flexed arm hang. Adults – Data for adults is harder to come by, butmy
HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT 5) Kettlebell (or dumbbell) Swings – The swing is a great exercise for a number of reasons, glute development being just one of them. Another reason is that the swing is really easy to learn. It can be taught in less than a minute, and usually refined after a OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). HOMEMADE ENERGY BARS RECIPE Directions: Toast all seeds, nuts. Bake in separate pans @ 300° until they brown & release their aroma – (don’t let them get too dark and burn) Chip the almonds and walnuts by placing in a zip-lock bag and rolling a rolling-pin to break up. Set aside. Evenly chop all dried fruits & berries. WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE Relentlessly checking your phone, email, social media, or any other technology addiction. Taking a lunch break, coffee break, smoke break, etc. Shooting the breeze, checking on this or that even though you don’t really need to. Busy work. By the end of the day, these moments often add up to hours. ELEIKO KETTLEBELL REVIEW These are all of the kettlebells that were evaluated for this review. My wife calls them my “children” because they’ve been multiplying. If you’re in the market for a new kettlebell and you’re not sure which one would be best for your unique needs, goals, and budget, this review will help narrow down your options, andhopefully, help
PHYSICAL LIVING
The short version of my review: I think this is a superb introductory course for preparing you mentally and physically for the realities of violence, and I know several lifelong martial artists and at least one pro MMA fighter (Carlos Condit) who agree. So, let’s start with the good news: Most people rarely, if ever, encounter violence during 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT 5) Kettlebell (or dumbbell) Swings – The swing is a great exercise for a number of reasons, glute development being just one of them. Another reason is that the swing is really easy to learn. It can be taught in less than a minute, and usually refined after a FITNESS POINT SYSTEM Therefore, if you’re not complying with your established process-oriented tasks, then using a point system is a great way to create a feedback loop to measure, record, and track your daily actions. This will confirm whether or not you’re daily actions are actually lining up with your short-term and long-term goals. REPLACE 10 LBS OF FAT WITH 10 LBS OF LEAN MUSCLE IN 4 A Complete Bodyweight Workout Program to Help You Burn Fat, Build Muscle, and Get Stronger In Less Than One Month (Zero Equipment Required). If you want to build a foundation of total body strength by strengthening your legs, core, and upper body musculature, burn some fat to lean out, reveal your abs, and enhance the muscle definition, AND if you want a do-it-yourself, braindead-simple MY BEEF WITH PRIMAL FITNESS My Beef With Primal Fitness. I’m sure you’ve heard of primal fitness lately. Fitness guru’s all over the blog-o-sphere have been talking about it, and it’s picking up quite a bit of attention. All over the web, you’ll find pictures and videos of people training in nature, climbing trees, doing interval sprints, and lifting stones and 4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). ADJUSTABLE KETTLEBELLS VS STANDARD KETTLEBELLS UPDATE: Check out my new complete kettlebell review, where I showcase some of the best kettlebells from all of the top brands: 14 Kettlebells Compared: The Complete Kettlebell Review. Adjustable Kettlebells Are Bad! Adjustable kettlebells seem like a clever idea, but I doubt that anyone on earth would actually enjoy using such an awful invention after my experience with them. 40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. HOW MANY PULL UPS SHOULD I BE ABLE TO DO? Teens – boys 13-18 years of age should be able to perform between 3-8 pull-ups (i.e. 50th percentile, and the older you are, the more reps you have to do to keep up with the average), and girls 13-18 years of age should be able to perform 1 pull-up or a 5-9 second flexed arm hang. Adults – Data for adults is harder to come by, butmy
HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT 5) Kettlebell (or dumbbell) Swings – The swing is a great exercise for a number of reasons, glute development being just one of them. Another reason is that the swing is really easy to learn. It can be taught in less than a minute, and usually refined after a HOMEMADE ENERGY BARS RECIPE Directions: Toast all seeds, nuts. Bake in separate pans @ 300° until they brown & release their aroma – (don’t let them get too dark and burn) Chip the almonds and walnuts by placing in a zip-lock bag and rolling a rolling-pin to break up. Set aside. Evenly chop all dried fruits & berries. OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE Relentlessly checking your phone, email, social media, or any other technology addiction. Taking a lunch break, coffee break, smoke break, etc. Shooting the breeze, checking on this or that even though you don’t really need to. Busy work. By the end of the day, these moments often add up to hours. ELEIKO KETTLEBELL REVIEW These are all of the kettlebells that were evaluated for this review. My wife calls them my “children” because they’ve been multiplying. If you’re in the market for a new kettlebell and you’re not sure which one would be best for your unique needs, goals, and budget, this review will help narrow down your options, andhopefully, help
40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. HOW MANY PULL UPS SHOULD I BE ABLE TO DO? Teens – boys 13-18 years of age should be able to perform between 3-8 pull-ups (i.e. 50th percentile, and the older you are, the more reps you have to do to keep up with the average), and girls 13-18 years of age should be able to perform 1 pull-up or a 5-9 second flexed arm hang. Adults – Data for adults is harder to come by, butmy
HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT 5) Kettlebell (or dumbbell) Swings – The swing is a great exercise for a number of reasons, glute development being just one of them. Another reason is that the swing is really easy to learn. It can be taught in less than a minute, and usually refined after a HOMEMADE ENERGY BARS RECIPE Directions: Toast all seeds, nuts. Bake in separate pans @ 300° until they brown & release their aroma – (don’t let them get too dark and burn) Chip the almonds and walnuts by placing in a zip-lock bag and rolling a rolling-pin to break up. Set aside. Evenly chop all dried fruits & berries. OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE Relentlessly checking your phone, email, social media, or any other technology addiction. Taking a lunch break, coffee break, smoke break, etc. Shooting the breeze, checking on this or that even though you don’t really need to. Busy work. By the end of the day, these moments often add up to hours. ELEIKO KETTLEBELL REVIEW These are all of the kettlebells that were evaluated for this review. My wife calls them my “children” because they’ve been multiplying. If you’re in the market for a new kettlebell and you’re not sure which one would be best for your unique needs, goals, and budget, this review will help narrow down your options, andhopefully, help
PHYSICAL LIVING
The short version of my review: I think this is a superb introductory course for preparing you mentally and physically for the realities of violence, and I know several lifelong martial artists and at least one pro MMA fighter (Carlos Condit) who agree. So, let’s start with the good news: Most people rarely, if ever, encounter violence during 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). FITNESS POINT SYSTEM Therefore, if you’re not complying with your established process-oriented tasks, then using a point system is a great way to create a feedback loop to measure, record, and track your daily actions. This will confirm whether or not you’re daily actions are actually lining up with your short-term and long-term goals. THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT 5) Kettlebell (or dumbbell) Swings – The swing is a great exercise for a number of reasons, glute development being just one of them. Another reason is that the swing is really easy to learn. It can be taught in less than a minute, and usually refined after a HOMEMADE ENERGY BARS RECIPE Directions: Toast all seeds, nuts. Bake in separate pans @ 300° until they brown & release their aroma – (don’t let them get too dark and burn) Chip the almonds and walnuts by placing in a zip-lock bag and rolling a rolling-pin to break up. Set aside. Evenly chop all dried fruits & berries. 4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your MY BEEF WITH PRIMAL FITNESS My Beef With Primal Fitness. I’m sure you’ve heard of primal fitness lately. Fitness guru’s all over the blog-o-sphere have been talking about it, and it’s picking up quite a bit of attention. All over the web, you’ll find pictures and videos of people training in nature, climbing trees, doing interval sprints, and lifting stones and WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). ADJUSTABLE KETTLEBELLS VS STANDARD KETTLEBELLS UPDATE: Check out my new complete kettlebell review, where I showcase some of the best kettlebells from all of the top brands: 14 Kettlebells Compared: The Complete Kettlebell Review. Adjustable Kettlebells Are Bad! Adjustable kettlebells seem like a clever idea, but I doubt that anyone on earth would actually enjoy using such an awful invention after my experience with them. 40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. THE PROS AND CONS OF BARBELL TRAINING Put bluntly, the only way to elicit a training adaptation with a barbell is to lift moderate to heavy weights that place a lot of stress on the body. This stress, while adequate from a musclebuilding standpoint, is damaging to overall health, and will limit the amountof
7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). MY BEEF WITH PRIMAL FITNESS My Beef With Primal Fitness. I’m sure you’ve heard of primal fitness lately. Fitness guru’s all over the blog-o-sphere have been talking about it, and it’s picking up quite a bit of attention. All over the web, you’ll find pictures and videos of people training in nature, climbing trees, doing interval sprints, and lifting stones and 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE Relentlessly checking your phone, email, social media, or any other technology addiction. Taking a lunch break, coffee break, smoke break, etc. Shooting the breeze, checking on this or that even though you don’t really need to. Busy work. By the end of the day, these moments often add up to hours. WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). HOW MUCH SHOULD I BE ABLE TO SQUAT? (SQUAT STANDARDS John’s Recommendations. Sohow much should I be able to squat, John? Well, I think that most people who are not strength athletes (e.g. powerlifters), should strive for reaching or exceeding the Advanced Category in the standards above. For men, that is a barbell back squat with roughly 150% of your body weight on the bar. 40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. THE PROS AND CONS OF BARBELL TRAINING Put bluntly, the only way to elicit a training adaptation with a barbell is to lift moderate to heavy weights that place a lot of stress on the body. This stress, while adequate from a musclebuilding standpoint, is damaging to overall health, and will limit the amountof
7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). MY BEEF WITH PRIMAL FITNESS My Beef With Primal Fitness. I’m sure you’ve heard of primal fitness lately. Fitness guru’s all over the blog-o-sphere have been talking about it, and it’s picking up quite a bit of attention. All over the web, you’ll find pictures and videos of people training in nature, climbing trees, doing interval sprints, and lifting stones and 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE Relentlessly checking your phone, email, social media, or any other technology addiction. Taking a lunch break, coffee break, smoke break, etc. Shooting the breeze, checking on this or that even though you don’t really need to. Busy work. By the end of the day, these moments often add up to hours. WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). HOW MUCH SHOULD I BE ABLE TO SQUAT? (SQUAT STANDARDS John’s Recommendations. Sohow much should I be able to squat, John? Well, I think that most people who are not strength athletes (e.g. powerlifters), should strive for reaching or exceeding the Advanced Category in the standards above. For men, that is a barbell back squat with roughly 150% of your body weight on the bar.PHYSICAL LIVING
The short version of my review: I think this is a superb introductory course for preparing you mentally and physically for the realities of violence, and I know several lifelong martial artists and at least one pro MMA fighter (Carlos Condit) who agree. So, let’s start with the good news: Most people rarely, if ever, encounter violence during THE PROS AND CONS OF BARBELL TRAINING Put bluntly, the only way to elicit a training adaptation with a barbell is to lift moderate to heavy weights that place a lot of stress on the body. This stress, while adequate from a musclebuilding standpoint, is damaging to overall health, and will limit the amountof
REPLACE 10 LBS OF FAT WITH 10 LBS OF LEAN MUSCLE IN 4 A Complete Bodyweight Workout Program to Help You Burn Fat, Build Muscle, and Get Stronger In Less Than One Month (Zero Equipment Required). If you want to build a foundation of total body strength by strengthening your legs, core, and upper body musculature, burn some fat to lean out, reveal your abs, and enhance the muscle definition, AND if you want a do-it-yourself, braindead-simple GENERAL CONDITIONING EXPLAINED The phrase General Conditioning has problems in and of itself because we don’t know what we’re talking about. There isn’t a world-wide definition of what general conditioning entails. DEEP SQUATS: HOW TO SQUAT DEEP IN 30 DAYS OR LESS Alternating low lateral lunges – From a low side lunge position, shift from one side lunge to the other.. Cossack squat switches – From a deep squat position, drop one knee internally and touch the inside of your knee and your inside ankle to the ground – keeping the inside of your foot flat against the ground, heel down.. Note: Cossack Squats are covered briefly in this tutorial on Shin HOW MUCH SHOULD I BE ABLE TO SQUAT? (SQUAT STANDARDS John’s Recommendations. Sohow much should I be able to squat, John? Well, I think that most people who are not strength athletes (e.g. powerlifters), should strive for reaching or exceeding the Advanced Category in the standards above. For men, that is a barbell back squat with roughly 150% of your body weight on the bar. HOW MANY PULL UPS SHOULD I BE ABLE TO DO? Teens – boys 13-18 years of age should be able to perform between 3-8 pull-ups (i.e. 50th percentile, and the older you are, the more reps you have to do to keep up with the average), and girls 13-18 years of age should be able to perform 1 pull-up or a 5-9 second flexed arm hang. Adults – Data for adults is harder to come by, butmy
14 KETTLEBELLS COMPARED: THE COMPLETE KETTLEBELL REVIEW 2nd choice: Perform Better First Place Elite Competition kettlebells – If you catch them during one of their frequent sales, you can get a good kettlebell at some of the best prices I’ve ever seen. 3rd choice: Christian’s Fitness Factory – had the lowest prices during this review period, decent quality. INTERVIEW WITH MARK WILDMAN ABOUT FITNESS, MOVEMENT Mark Wildman. Mark Wildman is a one-of-a-kind fitness coach who does his own thing and gets his clients exceptional results using an unconventional, science-based approach to training. 10 KETTLEBELL DANGERS...DEBUNKED! Objection #10: Kettlebells are just plain dangerous – period. Well, not everyone agrees with that assertion. Like Scott Iardella, for example, who is a certified strength and conditioning specialist, a certified RKC-II kettlebell coach, and also has a master degree inphysical therapy.
40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). HOW MANY PULL UPS SHOULD I BE ABLE TO DO? Teens – boys 13-18 years of age should be able to perform between 3-8 pull-ups (i.e. 50th percentile, and the older you are, the more reps you have to do to keep up with the average), and girls 13-18 years of age should be able to perform 1 pull-up or a 5-9 second flexed arm hang. Adults – Data for adults is harder to come by, butmy
7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT 5) Kettlebell (or dumbbell) Swings – The swing is a great exercise for a number of reasons, glute development being just one of them. Another reason is that the swing is really easy to learn. It can be taught in less than a minute, and usually refined after a 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE Relentlessly checking your phone, email, social media, or any other technology addiction. Taking a lunch break, coffee break, smoke break, etc. Shooting the breeze, checking on this or that even though you don’t really need to. Busy work. By the end of the day, these moments often add up to hours. ELEIKO KETTLEBELL REVIEW These are all of the kettlebells that were evaluated for this review. My wife calls them my “children” because they’ve been multiplying. If you’re in the market for a new kettlebell and you’re not sure which one would be best for your unique needs, goals, and budget, this review will help narrow down your options, andhopefully, help
WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). 40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). HOW MANY PULL UPS SHOULD I BE ABLE TO DO? Teens – boys 13-18 years of age should be able to perform between 3-8 pull-ups (i.e. 50th percentile, and the older you are, the more reps you have to do to keep up with the average), and girls 13-18 years of age should be able to perform 1 pull-up or a 5-9 second flexed arm hang. Adults – Data for adults is harder to come by, butmy
7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT 5) Kettlebell (or dumbbell) Swings – The swing is a great exercise for a number of reasons, glute development being just one of them. Another reason is that the swing is really easy to learn. It can be taught in less than a minute, and usually refined after a 6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE Relentlessly checking your phone, email, social media, or any other technology addiction. Taking a lunch break, coffee break, smoke break, etc. Shooting the breeze, checking on this or that even though you don’t really need to. Busy work. By the end of the day, these moments often add up to hours. ELEIKO KETTLEBELL REVIEW These are all of the kettlebells that were evaluated for this review. My wife calls them my “children” because they’ve been multiplying. If you’re in the market for a new kettlebell and you’re not sure which one would be best for your unique needs, goals, and budget, this review will help narrow down your options, andhopefully, help
WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here).PHYSICAL LIVING
The short version of my review: I think this is a superb introductory course for preparing you mentally and physically for the realities of violence, and I know several lifelong martial artists and at least one pro MMA fighter (Carlos Condit) who agree. So, let’s start with the good news: Most people rarely, if ever, encounter violence during 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). HOW TO ACHIEVE YOUR FIRST PULL UP How to Achieve Your First Pullup with John SiffermanRemember the three progressions: 1) Flexed arm hang for 30 seconds – keeping your chin over the bar, your shoulder blades packed down, and your elbows in towards your ribcage (not flared out), hold this static position for time. 2) Negative Repetitions – using a chair to get your chin over DEEP SQUATS: HOW TO SQUAT DEEP IN 30 DAYS OR LESS Alternating low lateral lunges – From a low side lunge position, shift from one side lunge to the other.. Cossack squat switches – From a deep squat position, drop one knee internally and touch the inside of your knee and your inside ankle to the ground – keeping the inside of your foot flat against the ground, heel down.. Note: Cossack Squats are covered briefly in this tutorial on Shin THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT 5) Kettlebell (or dumbbell) Swings – The swing is a great exercise for a number of reasons, glute development being just one of them. Another reason is that the swing is really easy to learn. It can be taught in less than a minute, and usually refined after a MY BEEF WITH PRIMAL FITNESS My Beef With Primal Fitness. I’m sure you’ve heard of primal fitness lately. Fitness guru’s all over the blog-o-sphere have been talking about it, and it’s picking up quite a bit of attention. All over the web, you’ll find pictures and videos of people training in nature, climbing trees, doing interval sprints, and lifting stones and HOW MANY PULL UPS SHOULD I BE ABLE TO DO? Teens – boys 13-18 years of age should be able to perform between 3-8 pull-ups (i.e. 50th percentile, and the older you are, the more reps you have to do to keep up with the average), and girls 13-18 years of age should be able to perform 1 pull-up or a 5-9 second flexed arm hang. Adults – Data for adults is harder to come by, butmy
HOMEMADE ENERGY BARS RECIPE Directions: Toast all seeds, nuts. Bake in separate pans @ 300° until they brown & release their aroma – (don’t let them get too dark and burn) Chip the almonds and walnuts by placing in a zip-lock bag and rolling a rolling-pin to break up. Set aside. Evenly chop all dried fruits & berries. HOW TO ACTUALLY GET THE BODY OF AN SPARTAN WARRIOR 7 Simple Steps to Get the Body of an Ancient Spartan Warrior. Ever since the movie 300 came out, I’ve run across a lot of resources on how to become a Spartan warrior. Since then, there have been many popular 300 workout routines, Spartan warrior training tips – Spartan this, Spartan that.PHYSICAL LIVING
The short version of my review: I think this is a superb introductory course for preparing you mentally and physically for the realities of violence, and I know several lifelong martial artists and at least one pro MMA fighter (Carlos Condit) who agree. So, let’s start with the good news: Most people rarely, if ever, encounter violence during HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). WHAT I LEARNED AFTER 1 YEAR OF COLD SHOWERS For starters, they make you feel awesome. They wake you up, energize you, and increase your alertness and ability to concentrate. They also strengthen your cardiovascular and immune systems, among others. Cold showers enhance recovery, reduce inflammation, increase testosterone, and improve skin and hair health, too. 4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). KNUCKLE PUSHUPS VS TRADITIONAL PUSHUPS: WHICH IS BETTER If performed regularly, knuckle pushups will toughen up not only the skin on your fingers/knuckles, but also strengthen the musculature, connective tissues, and even the bones of the forearms, wrists, hands, and fingers. Knuckle pushups are a great alternative if traditional pushups aggravate your wrists. Knuckle pushups and traditional pushups 10 KETTLEBELL DANGERS...DEBUNKED! Objection #10: Kettlebells are just plain dangerous – period. Well, not everyone agrees with that assertion. Like Scott Iardella, for example, who is a certified strength and conditioning specialist, a certified RKC-II kettlebell coach, and also has a master degree inphysical therapy.
PHYSICAL LIVING
The short version of my review: I think this is a superb introductory course for preparing you mentally and physically for the realities of violence, and I know several lifelong martial artists and at least one pro MMA fighter (Carlos Condit) who agree. So, let’s start with the good news: Most people rarely, if ever, encounter violence during HOW MUCH SHOULD I BE ABLE TO DEADLIFT? (STANDARDS Good – 185 lbs or 1.5x bodyweight. Great – 225 or 2x bodyweight. Now, if we look to the military, most Navy SEAL candidates can deadlift between 1.5 and 2.33 times their body weight ( Source). And they’re encouraged to be able to deadlift at least 1.75 times their bodyweight (or 1.5 times bodyweight for five reps). 7 EXERCISES TO FIX ANTERIOR PELVIC TILT Exercises to Fix Anterior Pelvic Tilt. Standing posterior pelvic tilt – From a standing position with feet shoulder width apart, exhale and tuck your tailbone – flatting out your lower back – as you reach your tailbone as far forward as you can. Squeeze your glutes and contract your core as you imagine pouring water out the back of yourpelvic “bowl.”
40 REAL LIFE WAYS TO LOSE 2 POUNDS PER DAY So, here are 40 different ways to lose two pounds per day by burning 7000 calories total. First up, you could run at a 6 minute mile pace for 6 hours. For you non-runners, that is considered a very fast pace for distance running. So, if you’re a bit slower than a Boston marathon qualifier, you can run at a 10 minute mile pace for 9 hours. OLD GUYS CAN DO PULL-UPS, TOO! 83 year old does 21 pull-ups (set starts at 0:30). I thought this 63 year old man was going to stop way before he actually did. But he just kept going and definitely gets an A for effort. Of course, men often experience a surge in performance whenever there are ladies observing. Rob is 72 years old and nails 20 chin-ups (set starts at 0:30). WHAT I LEARNED AFTER 1 YEAR OF COLD SHOWERS For starters, they make you feel awesome. They wake you up, energize you, and increase your alertness and ability to concentrate. They also strengthen your cardiovascular and immune systems, among others. Cold showers enhance recovery, reduce inflammation, increase testosterone, and improve skin and hair health, too. 4 EXERCISES TO FIX DUCK FEET BY IMPROVING HIP INTERNAL Here are four exercises that will help you restore the internal rotation at your hips (from easiest to hardest): 1) Standing, single-leg, straight leg internal rotation – Raise one leg, locking the knee and pulling the toes back. Maintaining the knee lock and ankle flexion, rotate internally at the hip (i.e. towards your centerline) trying to point the toes of your raised leg toward your WHY CLUBBELLS ARE SUPERIOR TO INDIAN CLUBS Yes. It’s true. Clubbells are superior to Indian clubs, and all other weight swinging tools, for that matter. When you look at the big picture – the whole shebang – you just can’t beat them because of all the reasons I mention in my comprehensive review of the clubbell (that I won’t reiterate here). KNUCKLE PUSHUPS VS TRADITIONAL PUSHUPS: WHICH IS BETTER If performed regularly, knuckle pushups will toughen up not only the skin on your fingers/knuckles, but also strengthen the musculature, connective tissues, and even the bones of the forearms, wrists, hands, and fingers. Knuckle pushups are a great alternative if traditional pushups aggravate your wrists. Knuckle pushups and traditional pushups 10 KETTLEBELL DANGERS...DEBUNKED! Objection #10: Kettlebells are just plain dangerous – period. Well, not everyone agrees with that assertion. Like Scott Iardella, for example, who is a certified strength and conditioning specialist, a certified RKC-II kettlebell coach, and also has a master degree inphysical therapy.
PHYSICAL LIVING
Health-First Fitness and Physical Culture. Note: I wrote this review for people who have thought about getting some self defense training, but don’t have a lot of time or money to invest in it, and are considering the MovNat Combatives course as a “best-bang-for-your-buck” option. THE COMPLETE CLUBBELL REVIEW Note: You can Click Here to view a photo of the difference between the CST and TACFIT clubbell grips. And you can Click Here to view a photo of the wear on some of my CST clubbell grips (after approximately 7 years of regular use).. Clubbell Benefits to the User. You probably noticed a common theme in the review videos: versatility. I frequently mentioned that the clubbell has a very broad HOW MANY PULL UPS SHOULD I BE ABLE TO DO? I really love doing pull ups best exercise and of course you can incorporate your entire body with lots of different exercises on the bar. I have been doing pull ups for about 5 months I really don’t concentrate on doing high rep sets a lot even though I can do them but since I like to do a lot of pull ups I spread them out in smaller sets of 5 – 8 reps depending on how I feel. DEEP SQUATS: HOW TO SQUAT DEEP IN 30 DAYS OR LESS Alternating low lateral lunges – From a low side lunge position, shift from one side lunge to the other.. Cossack squat switches – From a deep squat position, drop one knee internally and touch the inside of your knee and your inside ankle to the ground – keeping the inside of your foot flat against the ground, heel down.. Note: Cossack Squats are covered briefly in this tutorial on Shin THE PROS AND CONS OF BARBELL TRAINING Olympic Barbell with Bumper Plates. Note: if you’re going to train with a barbell, do yourself a favor and read this.You can thank me later. This past weekend, I pulled out my old 300 lb olympic weightlifting set because my brother wanted to start lifting weightson
10 WAYS TO MAKE PLANKS HARDER: PLANK PROGRESSIONS 10 Different Ways to Make Plank Exercises More Challenging to Keep You Engaged, Prevent Boredom, and Help You Get Stronger in Less Time. Planks are one of the best all-around core strengthening exercises. ELEIKO KETTLEBELL REVIEW 14 Different Models From 9 Of The Top Kettlebell Brands: Which of These Pro-Grade, Competition-Style Kettlebells Is Right For You? These are all of the kettlebells that were evaluated for this review. THE TOP 10 EXERCISES TO GET A STRONG AND SHAPELY BUTT Well, this article resonates with me, because I’m pretty sure I have acute butt motor amnesia. You should have mentioned Kegel exercises, which I think should be #1 or #2 on your list of Top Ten Buttexercises.
HOW MANY PUSHUPS SHOULD I BE ABLE TO DO? The pushup is the best 00004B3B measure of fitness, according to New York Times writer Tara Parker-Pope. The average number you should be able to perform depends on your age, but adding pushups into your fitness repertoire at any age is important because it measures your fitness level and provides the muscle memory to help you preventinjuries in a fall.
6 REASONS WHY YOU NEVER HAVE TIME TO EXERCISE I just love it when someone tells me I can’t believe you have time for all of that. I could never do that. I’m just always so busy. Translation: Don’t you have a life? As if I have nothing better to do with myself and have all this free time I can use to exerciseSkip to content
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* About
* Start Here
* Resources
* Newsletter
* Youtube Channel
* Ask John
* Recommended Resources* Archive
* Circular Strength Training * Beginners Guide to CST* TACFIT Commando
* Clubbells
* The Most Comprehensive Joint Mobility Training Program Is NowFREE!
* CST FAQ
* MovNat
* Reviews
* Training
* Reader Q+A
* Nutrition
* John’s Training Journal* Personal Training
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6 FITNESS SANDBAGS COMPARED: THE ULTIMATE SANDBAGS REVIEW WHICH OF THESE TRAINING SANDBAGS FROM SOME OF THE TOP BRANDS IS RIGHTFOR YOU?
IF YOU’RE IN THE MARKET FOR A NEW TRAINING SANDBAG AND YOU’RE NOT SURE WHICH ONE WOULD BE BEST FOR YOUR UNIQUE NEEDS, GOALS, AND BUDGET, THIS REVIEW WILL HELP NARROW DOWN YOUR OPTIONS, AND HOPEFULLY, HELP YOU CHOOSE JUST THE RIGHT ONE. If there’s one thing I’ve learned from the last few years of reviewing the sandbags pictured above, it’s that you don’t necessarily get what you pay for. So, it pays to be informed. IN THIS SANDBAG REVIEW, YOU’LL LEARN: * Which companies sell the HIGHEST QUALITY SANDBAGS * Which companies sell the MOST BUDGET-FRIENDLY SANDBAGS * Which companies sell the HIGHEST VALUE SANDBAGS (i.e. the best forthe money)
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6 Fitness Sandbags Compared: The Ultimate Sandbags Review MOVNAT AQUATICS: HOW I GOT COMFORTABLE IN THE WATER AFTER A LIFETIME OF FEARING IT (REVIEW) _Note: I wrote this review for people who want to increase their confidence and establish a basic level of capability in water-based activities (e.g. efficient swimming, freediving, open water survival, etc.), and are considering the MovNat Aquatics course. Here’s the short version: This was a very difficult course for me, but I’m really glad I attended. I highly recommend it for new swimmers and poor/inefficient swimmers, but I think even experienced swimmers will get a lot out of it, too – probably more than I did, actually. If you cannot swim at all, this is probably not the course for you. Okay,where to begin?_
WE WEREN’T EVEN THIRTY MINUTES INTO THE MOVNAT AQUATICS WORKSHOP, AND I WAS ALREADY THINKING ABOUT QUITTING. Our group was sitting in a circle on a beautiful beach in Tulum, Mexico after completing a “warmup” for the day’s upcoming training activities, and I was wondering if I had made a big mistake. Moments earlier, my group had just participated in a simple swim down the coast, probably so our instructor could evaluate our ability to get back to shore in case we ever needed to…because of sharks or pirates or something. The surf wasn’t bad, but that didn’t matter. I was never a good swimmer, and wasn’t comfortable in open water. But I had to know: can I swim from that shipwreck down the coast to that buoy line non-stop…if I had to? I’ve covered the distance once before, but I nearly drowned doing it (true story – see below). So, into the water we went, and I started in the back of the group because I knew I’d be among the slowest. (more…)Continue Reading__
MovNat Aquatics:
How I Got Comfortable in the Water After a Lifetime of Fearing It(Review)
WHAT I LEARNED AT THE MOVNAT COMBATIVES CERTIFICATION (REVIEW) _Note: I wrote this review for people who have thought about getting some self defense training, but don’t have a lot of time or money to invest in it, and are considering the MovNat Combatives course as a “best-bang-for-your-buck” option._
The question I want to answer with this MovNat Combatives review is: will this 2-day self-defense course actually help you prepare for violence? And is it the right course for you? The short version of my review: I THINK THIS IS A SUPERB INTRODUCTORY COURSE FOR PREPARING YOU MENTALLY AND PHYSICALLY FOR THE REALITIES OF VIOLENCE, AND I KNOW SEVERAL LIFELONG MARTIAL ARTISTS AND AT LEAST ONE PRO MMA FIGHTER (CARLOS CONDIT) WHO AGREE. So, let’s start with the good news: Most people rarely, if ever, encounter violence during their lifetimes. (more…)Continue Reading__
What I Learned at the MovNat Combatives Certification (Review) MOVNAT IMMERSION: THE ULTIMATE NATURAL MOVEMENT® CHALLENGE (REVIEW) _“Those of you who are still wearing your shirts, take them off…and your shorts and shoes, too.”_ It had been nearly five hours of continuous movement through the woods – climbing and jumping from trees, balancing at heights where a fall could seriously injure you, running sprints on gnarly trails (some of us barefoot), carrying huge logs, sneaking through the woods, climbing ropes up a cliff, crawling uphill…backwards. And doing non-stop Get Ups when we were “resting.” At this point, everyone was filthy. Most were weary. Some in the group were a little banged up. A few folks had dropped out. But those who remained were “all-in”- loving every minute of it – and ready for whatever came next. So, we stripped down, not knowing what was in store for us next. After another brisk run through fields and down hills, we found ourselves on the edge of a giant mud pit. _“You’ve all earned this. Whatever I do, you do.”_ Then into the mud pit we went. (more…)Continue Reading__
MovNat Immersion: The Ultimate Natural Movement® Challenge (REVIEW) INTERVIEW WITH GREG CARVER ABOUT FITNESS FOR OLDER MEN (PART 2) Note: If you haven't read part 1 of my interview with Greg Carver, make sure you check that out first. In the first installment of this interview with Greg Carver,…Continue Reading__
Interview with Greg Carver about Fitness for Older Men (Part 2)* 1
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