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pelvic “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 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. HOMEMADE ENERGY BARS RECIPE Hi John: Thanks for posting the recipe – I can’t wait to make it for my Dad to help with his energy levels. I’m confused by parts of the directions however: Step 5 says mix fruits, seed and nuts together then step 10 says to puts the sesame seeds in bottom of 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 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. 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. 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 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. 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 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. HOMEMADE ENERGY BARS RECIPE Hi John: Thanks for posting the recipe – I can’t wait to make it for my Dad to help with his energy levels. I’m confused by parts of the directions however: Step 5 says mix fruits, seed and nuts together then step 10 says to puts the sesame seeds in bottom of 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 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. 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. 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 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.
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. 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.”
HOMEMADE ENERGY BARS RECIPE Hi John: Thanks for posting the recipe – I can’t wait to make it for my Dad to help with his energy levels. I’m confused by parts of the directions however: Step 5 says mix fruits, seed and nuts together then step 10 says to puts the sesame seeds in bottom of 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. MY BEEF WITH PRIMAL FITNESS John, I enjoyed reading this. I agree there is a danger of over-romantisising the idea of ‘primal’ fitness or evolutionary fitness, as Art Devany would call it. 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. 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 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 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 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.Skip to content
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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)
(more…)
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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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