Jack And Jill Went Up The Hill To....

 Remember that old Rhyme? Well. times have changed and those two have been climbing that hill too long to fetch some aqua from that damn well. I bet they got in pretty decent shape from climbing that thing everyday but what if they decided to sprint up that hill? They'd be totally different in terms of physique wouldn't they? 

Sprint Training is a timeless and true art form of burning off fat faster than any other method period. Hill Sprints are the king of beasts when it comes to fat loss and quick muscle building. Run up one for 10-12 seconds, slowly walk down to the starting point and repeat, you'll be getting a hell of a workout. There's even research that says Hill Sprints are better than running on flat ground; I wonder why? Well, for one you won't be able to run at the speed you normally do on flat ground and two, you're looking at better joint application. You're also fighting more on a hill because the incline is resisting you; this in turn gives off better chances of developing the muscles.

Acceleration is different too so even at the starting point, you're only accelerating at the speed that a hill will give you. There's no doubt that even at top speed, you won't stay there for more than a few seconds and to even maintain it takes up more force than if you were to do it on flat ground. Some of the best athletes were Hill Sprinters and their conditioning was in the elite of the elite. Did you know that when Walter Payton ran those hills during the off-season, some athletes would join him and these guys weren't too bad either but even then, they had trouble keeping up with Sweetness and would quit before he even had a chance to feel fatigued. He even once said he would run hills trying to kill himself. Now for most people, you don't need to go to extreme lengths to get the most out of Hill Sprints.

How many should you do? That depends on where you're at. If you're just starting out and you can't even sprint yet? Be like Jack & Jill; climb the hill a couple times twice a week at best and increase the number of climbs by one every few weeks or so. When you feel ready, start jogging up and see how it feels, 2-3 times a week. When you're ready to start sprinting, start with 4 at first and you don't need to go further than a 10 second burst. 2-3 times a week do 4 sprints time for a little while, than bump up to 5 and so on. You don't need to do more than 10 sprints per workout and you don't need to sprint any further than 15 seconds worth. A sprint should be your top speed otherwise you're basically jogging up the hill. Even jogging up can get you in good shape but a sprint will separate the men from the boys. 

Start as Jack Jill going up to fetch a pale of water and work your way up to a mountain lion catching prey. Be prepared to see major changes in your body from Sprint Training. It'll be like looking at a totally different person.  

Unleash The Power Of Your Core

 Core Training these days is being thrown around like it has to mean something; for example, the six pack abs look or working towards training for a sport or god forbid Crossfit. Real Core Training is more than just some explosive exercise or working your ab muscles so hard into the ground that if you're not sore you didn't do it right, it's more about strengthening both internally and externally. It has more to do with training the body to prevent injuries as much as possible. Many exercises taught today are merely just muscle building and have no regard for being safe and realistic. 

From a realistic point of view, real life situations aren't going to call for how many sit-ups you can do or how many times you can toss a ball against a wall or even how long you can hold a plank. Things creep up on you and it's important to be prepared. If you have to move your body in awkward situations and your core muscles aren't in shape for them, you're not going to last long. Conditioning is more than just how long you can go, it's about going while staying strong in the process. 

Conditioning the mid section goes a long way than to just put on some muscle. Core Strength helps you move things in awkward positions without hurting yourself, it gives you power to take a hit and it even helps with flexibility and mobility. The Core is not just ab muscles; it's the obliques, the lower back, the pelvic area and others. My favorite forms of training the core is using the Ab Wheel or the Power Wheel to really tackle those areas in a short amount of time. Sit-ups don't really do it for me anymore and plus, they're boring as hell in my eyes. Isometrics while focusing on the Core is a hell of a lot better than sit-ups, you can do sit-ups until the cows come home and not truly get anywhere. Farmer's Walk or shouldering & walking with weight is a hell of a Core Builder because you need to be in control otherwise you're flopping all over the place. Animal movements force you to work the Core in order to stabilize you in those weird positions. 

Having million dollar abs may look awesome but if you turn slightly or can't move in the most basic format, you just wasted all that time and now you're hurt. There's a difference between being sore and being in agonizing pain; I've had both. When I do focus on Core Conditioning, I have a greater chance of being strong when the unexpected comes. That's the reality at times and it's important we make training the core a priority. I don't give a damn about a magazine cover or what people think what's better for your abs, I train to make myself as strong as possible so I don't get hurt very often and be able to do things that are fun to do. 

The idea is to train the body as a unit, not working a bunch of isolated muscles. When you work your Core, work it to the degree where multiple muscle groups work together to get the best out of it. Exercises from the Power Wheel give you real Core Strength & Conditioning in such a short amount of time it's not even funny. Get strong and remember, you have the power in you to unleash levels of strength you didn't know existed. 

One Flu Over The Cuckoo's Nest

Being sick sucks and that's a damn fact man. Over this past week, me and the wife ended up a little under the weather and tried to take it easy as much as possible. I did end up getting my wife's cold which could've been worse but I'm recovering pretty quickly since it's been less than a few days. She's healing up to the best of her abilities and she seems to be practically over it since she was being cute and a little mischievous yesterday.  Think this is the first time I've been sick for a little over a year or more but who's counting?

When it comes to illness or getting over something, I try to make it as natural as possible to heal up: Intermittent Fasting, Hydrate, Take Some Vitamins, Training And Rest. Training might sound a little odd and maybe even cuckoo you might say but it does have some benefit to be a little active to get some of the crap out of your system. I don't mean to go running sprints or going to the gym and moving some plates around but something light and about maybe no more than 40% of what you normally do but that also depends on the condition you're in, everybody is different. I like to work on some joint loosening, deep breathing as much as possible and do Isometrics with less intensity. 

Being sick is never fun and some get sick easier than others which is why we need to strengthen our immune system more often than just our muscles and the connective tissues. We can't completely prevent ourselves from getting sick but we sure as hell can find ways to heal/recover at a quicker rate with the right tools and info that gives as many individuals an advantage as much a possible. It's a known fact with me that I don't trust the medical industry all that much and go to a route that has alternatives than to just take a pill or pop something in order to feel better temporarily. That doesn't mean the medical industry is all terrible, yes it has flaws but it also has many success rates for many things. To me, it's important to stay healthy as much as I can, unless I'm in severe dire straits or need to see a specialist (which is already rare).

Take care of yourself the best way you can and let your body heal when it needs to. Even superheroes get sick sometimes so do what works best for you. I can give you ideas on certain supplements you can take but overall; rest up, hydrate when needed and give your body time to recover (it may not be that easy for many but do your best).

Elderberry

Immunity Page At Lost Empire

Mushroom Alchemy Tincture

Meditation Jedi Style

"The force is what gives the jedi his powers, it's an energy field created by all living things. It surrounds, penetrates us and binds the galaxy together."- Obiwan Kenobi.

Ever since I was little, Star Wars has been one of my all time favorites but when I got older and getting into the ideas behind the "force" and all that, I started to understand the true purpose of it and what it means to have that spiritual feeling. Now I'm not into religion or anything like that for reasons I really don't think people care enough to hear or read but I do like the idea of certain meditation practices, breathing techniques, visualization and thinking differently. Meditation has many meanings but the true and sole purpose of it is to have the ability to be empty in the mind and form a connection between yourself and the universe in the present moment.

Some people think in order to meditate, you have to sit or stand in a specific position, make your hands a circle and just empty everything in your brain; that's not as easy to do nor is it the only way. Some form of meditation is by moving or doing things that just have your mind go completely blank and all you're doing is just being. Lifting weights can be meditative, moving like a wild animal can be meditative (just look at guys like Rickson Gracie) or whatever. It's the ability to be in such control of your body and mind that it becomes one with everything around you. I'm not very good at sitting when I meditate, I mainly lay down in a comfortable position and just focus on my breath. Lately, I've been listening to Ambient Sounds and videos with amazing visuals of nature and even Jedi videos.

I would sometimes listen to this meditation I found on youtube that sounds like a Star Wars soundtrack with music and sounds of nature mixed together that is just awesome to listen to and just breathe into. It's about an hour long, other videos have 10-30 minute skits of the same or similar music. I downloaded it into an MP3 on my phone and now I just listen to the sounds. I've also downloaded into an MP3 a Jedi Meditation Guide where a guy talks you through the process and uses quotes and references from Star Wars, it's about 10 minutes long and although he sounds like a robot at times or his broken english is painfully obvious, I just listen to what he says, breathe and just let everything sink in. Done it a couple times now and each time, I feel great, relaxed and more present.

There are books out there that uses various practices like Daoism, Buddhism and others in the words of Star Wars that is actually really cool. Some are catchy and/or tacky a bit but they also share great messages. Some of the references you might need to have some knowledge of the franchise in order to understand but the messages are pretty direct and make good points on meditation, how to be a good person, what to look for when it comes to "energy vampires" or applying certain Jedi Practices in the real world. No, you don't learn to make objects float in the air or use the jedi mind trick to manipulate someone or even shoot lightning out of your fingers like Count Dooku or Emperor Palpatine; but you do learn how to be mindful, practice doing good deeds whenever possible, relax the mind the body often and making good choices. 

Meditate like a Jedi or in some cases like the Gray Jedi (A jedi who finds balance in both the light and dark side but doesn't succumb to the evils the dark side creates). 

The Jedi Mind

The Dharma Of Star Wars

The Jedi Path

Be More Yoda

The Way And The Power Of The Force

Active While Rehabbing Little Injuries

 It can be easy to want to take a day off of training; especially if you're really sore or have minor injuries. It can also be easy to just drop things and just "take it easy" for a day or two. I look at it as, if I took it easy or even too easy, something won't feel right. I've had my fair share of minor things and broke through skin or worked a little too hard but I have always believed that being active helps with recovery.

A couple days ago, I pushed a little too hard doing a deck of cards workout and ended up pulling muscles around the right side of my lower back and hip areas. Luckily it wasn't severe enough to not even get off the floor or just being in pure agony on a scale of 11 out of 10 but I did feel it and knew something wasn't right. I just went with my instincts and rehabbing those areas for now doing little things. It's not the same as taking it easy and doing nothing, I'm not programmed that way. So far, just doing things like 1 minute bear crawls, isometrics and joint loosening have been a huge help. 

Sometime before that, I did a live video on Tik Tok doing a workout that I made up and only did it the one time. The whole workout took about 30 minutes including rest periods. Here's what I did......

-10 Round Superset Of 

10 Strikes Of The 25 lb Sledgehammer

1 Thor Catches Loki W/ 73 lb Hammer (Walking the hands up and down with a heavy sledgehammer)

-5 sets of 10 each arm of High Pulls W/ 70 lb Kettlebell

-Finisher was swinging the 15 lb Indian Clubs as many times as possible

It was a pretty hard workout and really got my cardio up along with strength training, plus I was doing it in less than freezing weather. I got some bad discomfort in my low back the next day and had to rehab for a few days which consisted of mainly joint loosening, some bridging and animal moves at a slower pace. Things happen and you have to expect the unexpected at times. Some people just shrug it off and think nothing of it but others might have some discomfort or a little minor injury that will heal quick and treat it as so dramatically epic you'd think they should win an Oscar for how they performed the feeling.

We never know what will creep up on us and we sometimes get so enthralled on how to treat an injury that we don't know if it'll lead to something very severe later or it'll just be gone in a flash. The important thing is to avoid injuries as much as possible but not be so damn cautious that it causes fear. Now if you have severe injuries and there's no way around them, that's a whole other story. Train with the intention that you are conditioning the body to be resilient but also be mindful of taking care of yourself if something were to happen.

As we get older, being resilient is far more important than looking like a million bucks. With the right tools and nutrition, you can look like a fitness model at 40 or 50 but if you get hurt too frequently and your body tends to get injured quicker, looking good is not going to save your ass. Train to be resilient and strengthen the body to the degree where breaking down is less likely to happen. Train with intent but be safe in the process as well.

The Indestructible Body By Logan Christopher 

Overcoming Isometrics By Matt Schifferle

The Wildest Workout In The Wilderness

 It's awesome to want to challenge yourself outside of what you normally can do. It's an opportunity to learn what you're capable of and making the most of what is possible yet also rewarding. Every now and then (sometimes more often) when I really have some energy to use up in my workouts, I take my animal dice game workout and double the amount of reps/steps per animal. This really hits your conditioning hard and it doesn't take long before you feel like you want to die. 

Although I like using reps/steps, you can make it however you want; yards, meters, feet or even inches for that matter. Use your imagination and see what makes this workout so fun to do. I always feel great after a workout like this. The longest I have gone with this was about 45 minutes with little to no breaks but there are workouts that make 10 minutes feel like an eternity. Imagine doing up to 40 reps on some moves and up to 80 on others, that's nuts man. Here's how it goes: You roll once for an animal and than another for the amount of steps or distance you have to do. Say you land on Bear Crawls and you roll a 17 (The dice goes up to 20), that means you have to take 34 steps of the Bear Crawl. 

I've had these animals memorized on that dice for many years now but I never do the same workout twice which is the beauty of this, you never know what will come up and that helps you to expect the unexpected and be prepared for anything. Nature can be pretty to look at and be in awe of, but it's also unpredictable and can creep on you at any moment; that's where workouts like this can really tackle your senses, your awareness, your strengths, your weaknesses and the ability to be on alert at all times because in the jungle, you have to know how to survive.

It's a hell of a ride and puts your conditioning to the test. Just a few minutes of this will take out anyone and you'll be huffing and puffing within less than 5 rounds. When you start to breathe really heavily, take a walk around to catch your breath. Some rounds get me winded fast and I need to take at least a couple minutes to catch my breath, other times it takes more than a few to get me winded and I'll just keep going. When I need a breather, I walk and practice my deep breathing until everything subsides and go again. For the longest time, once I felt done, I left it but now when I've had enough, I want to finish it off with Bear Crawls to really feel done. Since I've done that, I've had greater satisfaction that I kicked my ass in this workout. 

There is no limit to how many rounds you do so do what is possible that day. Some workouts, 10 rounds is all you can do, others you might go up to 20 or 30 so never look at it as "oh I need to do this many rounds to get in shape" or "That felt too short, did I do enough", this workout is so random at times that you never even know if you're doing more upper body or lower body. Let it happen and see what you can do and play around with because that's the point of this crazy workout is to have fun. 

For books/kindle on animal exercises check these out.....

Animal Workouts

Animal Moves: How To Move Like An Animal To Get You Leaner, Fitter, Stronger And Healthier For Life

Hyperactivity And Animal Movements

Many kids can be very hyperactive and some have ADHD  and need some sort of stimulant or activity to get that excess energy out. I've seen many little ones over the years just run around with so much fire and imagination it's almost unbelievable how some adults can keep up. Now when I say stimulant, I'm not saying put them on Ritalin or some kind of drug to keep them focused, I don't believe in drugs and I was on Ritalin during the first decade of my life.

Hyperactivity is due to the abnormal or extreme case of moving that can be restless and overstimulation of the brain that causes the nerves to keep moving the body. We were meant to move and when you have a case of a child or even in an adult where focus can be difficult for certain tasks either during school or at a job, movement is better than a drug but also we have been told in school, sitting still is a requirement and we have to pay attention to the task at hand at all times. Sitting still isn't just difficult for some, it can be downright murderous to the mind and when you're hyperactive, trying to suppress the nerves is just nuts. 

I loved playing outside when I was a kid, playing ball, tag, building stuff and even rough housing a little but that gave me the stimulation my body needed cause when you're full of energy and don't know how to bring it down and have those endorphins kick in, it can cause someone to have insomnia or restless leg syndrome. When it comes to putting kids on drugs like Adderall or Ritalin or things of that nature, yes it can help someone stay focused and form an ability to control the nerves in your body but it also can have an effect on the nervous system to shut down and possibly cause depression and not have the ability to use the energy needed that brings in those "happy" hormones and you're left with this near "zombie" like state where you're too focused and undermining the energy a kid needs or even an adult for that matter.

If you ever get a chance, watch the films Bigger, Faster, Stronger & Prescription Thugs to understand the drugs that people use to get ahead in their endeavors that include Adderall that kids in high school trade off on. I've believed for nearly 17 years that movement and exercise is one of the best medicines if not right at the top of the list for best medicines to help with depression, insomnia, hyperactivity, motor skills and strengthening the nervous system. It's a natural form of therapy. I know some people have stronger and much different circumstances than others and it's not always in Black & White but to me, going straight to drugs especially in little kids is just a giveaway of saying "you're destined to be addicted." 

I have played around with mimicking animals when I was little but when I got older and discovered systems based on moving like a wild animal, it became clear at least in my experience that this type of training helps a lot more than what the drug pushers give credit for. In my experience, it's an amazing relaxer and gives off endorphins naturally. It teaches you how to handle the body in awkward positions, it stimulates the brain to help control the nerves and muscles needed to move without falling on your face and pulverizes that excess energy to help you focus better and feel good as you continue on your day. It's my go to therapy to help me sleep since I've been known to be a night owl. A few rounds of my animal dice game, some deep breathing and within minutes I'm practically out like a light. 

I'm one of those people who hates drugs or even over the counter stuff (unless it's a supplement I'm interested in) so much that I won't even take cough drops or pain pills. I hated it when I was forced to take things when I was little and when I was in the hospital for my injuries, I felt guilty taking the stuff in the IV. When I had those muscle issues after the car accident last year, the only thing I took for them was Tylenol and after a few days, I tossed them because I felt like I was relying on them too much. I worked on joint loosening & flexibility training and that did more for me than the Tylenol ever did and I felt good about myself. 

Animal Movement or even regular exercise can be a great form of therapy for hyperactivity and it provides stimulation needed to help focus on the things you can do. If I was able to train this way when I was a kid, who knows where my focus could've gone. It doesn't take very long and has benefits that both kids and adults can appreciate. Get stronger both mentally and physically as naturally as possible. Be safe and be aware. 

Had Enough Yet?

 Sometimes we ask ourselves "Am I doing enough in my workouts?", "Am I getting enough reps in?" or "Will this be enough to make me stronger?" The truth is, we all don't always feel satisfied when we train. It can be a constant battle of being able to do enough. Some just push on and not realizing that not only have they done enough, they go too far beyond it and end up hurting themselves. There are those as well that just don't know any better and are so brain dead that they don't even understand why they're killing themselves in the name of exercise.

We are more capable than we believe to be and some of us are still learning this and figuring out what makes us stronger and doing amazingly awesome things. Now, we also come to a point in time where we just tell ourselves "Ok, this is enough for now" and we move on or do a little better the next time around. Feeling satisfied for some means they've done it, they've made it through and they're happy with it. For others, being unsatisfied means they're unhappy and feel like a failure or they may have done all they could but it just didn't feel right. It happens sometimes, more often than we care to admit.

When I started out with the Hindu Push-ups, Hindu Squats and the Bridge, I just wanted to see what I was capable of and just being able to rep out the best I could. I became frustrated when I was trying to satisfy the standards that the people demonstrating them saying you have to do this many push-ups, that many squats and hold this much time in the bridge. When I stopped trying to hold other people's standards on a pedestal, I felt free, in control to see what my standards were because my standards are what matters. Because of this, in various workouts, I've done more than 200 Hindu Push-ups, 500+ Squats and held a bridge for three minutes without thinking anything about it. Once I felt satisfied with my standards, I moved on.

When you hold your own standards, you're free to challenge yourself to your levels on your terms. When someone else sets standards for you, who're you really holding up to? Sure in some cases, when someone else sets a standard and you accomplish it (or even survive), it can feel great especially if the person who set them is a mentor or someone you highly admire and you believe in what they're trying to help you accomplish but the truest form of satisfactory is when you set your own standards and you make the choice of doing enough. 

This is more on developing your own fitness programs and such and setting goals or standards of training for yourself, this does not mean that if you're training for law enforcement, military, firefighter training or hell if you're in the damn CIA, you're training for specific purposes and there are standards and tests that need to be up to a certain qualification otherwise you need to up to the task or you won't make it. If you're training at a gym or at home or wherever, you can set your own goals and it's on you whether you fail or not or feel the satisfaction because you made that choice. 

These days when I train, I sometimes fail at attempting certain things or just had enough because my body or mind just isn't there that day or getting through it and had enough that day. Some days, I feel great just getting a thing in or two, I make the choice of what I want to do and if I fail, it happens, if I feel I've had enough, that's my choice. Because of this, I don't feel as sore, I recover naturally and I strive to be a little better each time. Holding onto someone else's standards that don't meet with yours is a recipe for disaster and you have an opportunity to make your own standards and learn what it takes to make things better for your body and mind. There are plenty of things I can't do that people have set a standard for but there are just as much that they can't do what I have done, that's the true nature of doing enough for you, you can do great things, make it enough for you to grow and feel that you made something satisfactory. 

Going Wild Makes The World Go Round

Some people have a love/hate relationship with their workouts. It's never easy going through a routine and getting the most out of. Sometimes, we just want to let loose and not be able to think. Letting our training become meditative in my eyes is the ultimate goal; sure we can go for time, how many reps or sets and go for quality as best as possible but yet when it becomes more of a meditation than anything, it leads to the big picture.

Animals are incredible to watch and the way they move, the skill sets, the ability to catch prey or escape a predator is just fascinating. From National Geographic to the Planet Earth Series, watching and mimicking wild animals is just so meditative. When I play around with my Animal Dice Game workout, I don't have to think much and can transform into a different animal at any given time. I have done this workout so many times, the order of the exercises is planted into my brain forever. Like the young superhero Beast Boy from the Teen Titans, being able to mimic just about any animal is literally like second nature to me. It's a language, a creative outlet to hone my instincts and my learning to expect the unexpected. 

My favorite times to do an animal workout is either in the morning or at night, when I do it at night, I would do as many rounds as I can until I feel like I've had enough. It gets me out of that jittery state and into a much calmer state of mind. Once the endorphins kick in and my breathing gets down to normal, it makes it easier to fall asleep and letting everything sink in. If I were to do it in the morning, it wakes up my brain and have greater focus and feeling alert. It's a moving meditation. 

Many people in sports or fitness see animal type movements as warm ups before they get into the big workouts. It's great to even warm up with them but to do them as themselves, it becomes a different workout. It channels your natural state to be with nature and using the body in a greater sense of being. In the last few years, people have gotten into things like Animal Flow, Ginastica Natural and Primal type training to learn a sense of blending systems together and mixing ideals like Gymnastics, Capoeira, Yoga and Martial Arts which is awesome and I would at times do those but there's nothing like mimicking wild animals as closely as possible without the flair and "spectacle" of movement training. It's a whole different feel and getting a true sense into the art of animal movements and closely resembling the imitations. 

Without question, wild animals are the kings and queens of bodyweight training and I hope more people take on this kind of training as part of their training regimen because it blends the imagination and develops skills that could be used later in life especially as we age. Not saying at 80 years old you should run 100 yards doing a bear crawl but you can learn how to move and strengthen the brain and strengthen your motor skills along with developing a stronger sense of coordination and focus. It's also fun as hell and it doesn't take up a ton of time. A goal in my lifetime is to be able to play with grandkids in this fashion and stay strong into the golden years. I never want to stop being wild in my training, it just makes life a little better.   

Training Through Grief

We all deal with grief in our own way; sometimes we dive into our work, we distract ourselves by being around others or go somewhere that makes us feel a little brighter, some of us even train to push through the emotional pain. It's still hard to accept that it has been 10 days since the passing of Bud Jeffries and the amount of love and influence he had on people during his life that are now dealing with this tragic loss. I still get little jolts of emotions whenever I write or think of him. 

Since he died, I have written on facebook, some stories about him when he was up here in Idaho from stories just days before my wedding to my most recent one about our trip to a Wolf Sanctuary sometime after we performed a show together. It's also a bit eerie to me that I'm now the same exact age as Bud was when I met him in 2011. His influence on me and others are mostly indescribable even though we try to tell what kind of influence or impact he had on us. 

Through this process, it has been a battle a time or two to get training in or just little workouts. The thing is, no matter how much I was feeling, I know deep down he would've wanted me to keep doing what I love to do and make the most of what's possible and be victorious in the midst of tragedy. That's what he wanted for all of us who train or perform feats or whatever in our lives to do because he would've done the same thing. The power he had and the energy he put on us can never truly be matched in the sense that when you trained either with him or through his videos and books, that energy made you feel stronger, almost invincible and you had abilities you didn't think were possible. That's the kind of person he was.

Most of my workouts recently had been short or micro throughout the day, doing little things here and there but one workout really stood out in this time where I wanted to do something that I know I can do but also have it be challenging enough to push through. In one workout, I did 500 Step Ups in under 22 minutes (21:51) which I had never done before or did that many in that amount of time. I used a countdown method and didn't rest the entire time. I wanted to quit a couple times but it felt like Bud's spirit was right beside me and telling me to keep going and that I got this. It wasn't really like a cheering me on type of thing but I sensed that he was just pushing me to be the best I can be and to not quit on what I can finish. 

Other workouts were some carrying & step ups, chest expander training, working with the TNT Cables and now just getting back into my animal workouts. I did some demo videos I posted on Social Media, swinging a sledgehammer like a mace, fingertip push-ups, hindu squats, lifting my 70 lb Kettlebell with three fingers in each arm and even doing push-ups on three fingers of both arms. I guess you can call those micro exercises or workouts and than doing a few other things. Some of these just came to me to do and others were to honor my friend and mentor because it's something I love and that's the biggest moral of this piece is that to do what you love and share it with the world like he did. 

This world is a little darker now that he's gone but in the words of Art Lafleur as the Ghost Of Babe Ruth in the movie The Sandlot, "Heroes can be remembered, but legends never die. Follow your heart kid and you'll never go wrong." Bud was our hero and his legend will live on till the end of time.