A Meditation Walk To Enhance Calmness Tranquility And More

Over the weekend, I thought I'd get to practicing a moving meditation method called Dao Zou. I've written about it in the past and had good results. It's something that seemed cool to get back into to relieve stress and feel calmer throughout the day and have a better peace of mind. I do admit that I have anxiety issues that have been going on for as long as I can remember and after the last times I did Dao Zou, I felt awesome and then I drifted away from it.

So far, I have done 7 sessions of this method, it takes about 30 minutes minimum or 2000+ steps which is the required time or steps to do. I do it in the morning and at night which takes up a total of an hour a day. As of this moment, I feel very much at ease and full of smiles and happy thoughts. Is it a cure for anxiety? I don't believe so and I'm just getting back into it so I don't have a complete opinion on it just yet but I will say I would rather do this than be on medication (which I don't do anyway) and it is very simple to do.

I learned this from Matt Furey and after studying it and learning by paying attention to my breathing and thoughts, it has given me good ideas of what I can do with it. My main way of thinking into this is channeling my thoughts with my breathing by saying certain mantras or using positive imagery to spice things up. My breathing is always through the nose and out the nose and every two to three times I circle an area where I'm doing it I think the following......

Breathe In Calm Mind

Breathe Out Calm Body

Next Would Be......

Breathe In Love

Breathe Out Hate

After That...

Breathe In Happiness

Breathe Out Despair

I have a little fun since I'm a Star Wars fan and channel my inner nerd by Breathing In the word Jedi and breathing out the word Sith and imagine breathing in a blue or green lightsaber and breathing out the Darkside Of The Force to relieve the body of negative energy, fear, anger, worry and others.

It sounds off the wall and seems like some New Age mumbo jumbo and to some people, maybe it is but it is also important to keep an open mind and look at the possibilities of learning what it would feel like to go through the day feeling like a million bucks and doing things that seem effortless. Getting rid of the junk in your head without forcing anything and feeling peaceful almost every minute of the day. Seriously who in their bloody mind wouldn't want that?

Aside from anxiety, I do have a bit of ADD and always doing something whether physically moving or sitting and doing something, my brain often times is all over the place and never really seem to focus on a single thing in the present moment. This method could be something to help channel and set those things aside or maybe go away all together but I do want to get better not just being calmer and have a brighter grin from ear to ear but other things that I have goals for.

I also have a heavy intuition and a memory that baffles people and it doesn't seem believable until you're actually around me. I can recall things or pick up on certain things quicker than most people and have a pretty damn good photographic memory in which I can spell out statistics, certain trivial stuff be able to remember things in the smallest details as if they happened yesterday even though I was like 9 or 10. With Dao Zou, it has been said to enhance memory and open up the brain in a unique way, well that just tells me the sky's the limit to how far that enhancement can go. Almost like getting a dose of the Super Soldier Serum just by the way you walk.

Take a gander and see where it leads, if you feel it's not for you, that's ok. I highly encourage you to give this meditation a chance and open up to the idea of unlocking your true self, a variation of the Force if you will.

A Bear And Chimp Walk Into A Bar

Sounds like the start of a really bad joke, or a good one depending on the context. Either way, these are the two animals that are the stars of our post today. You've read for the umpteenth time about my workouts with animal movements and how awesome they are. Here's another look at how you can make workouts fun and exciting, not just to train but to aid in your conditioning and it is a great game for kids as well.

A favorite of mine is using a deck of cards and the unlimited possibilities of turning a boring workout into something that will kick your ass but love it at the same time. This deck of cards workout will have you huffing and puffing like the Big Bad Wolf that can blow down a brick house. Using just the Bear Crawl and what's called the Chimp Walk for upper and lower body exercises, here's how it goes doing steps as reps, you can go as slow or as fast as you want however, the faster you go, the more challenging it gets.....

Red Cards = Bear Crawls

Black Cards = Chimp Walk

K/Q/J = 20 Reps

Aces = 32 Reps

Jokers = 50 Bear Crawls

2-10 = Doubled Value

This in total will be a total of 500-600 Bear Crawls and 400 Chimp Walks. This can be used as a warm up for athletes or as a stand alone workout that targets your conditioning, coordination, speed, endurance, muscular strength, stamina and more. Bear Crawls alone will put most people down but to add another exercise into the fold, a whole other level bro. How long should you be able to do this? If you can do a full deck at a good clip, shouldn't be more than 15-18 minutes, elite would be around 10-12, that's hauling ass either way but don't move so damn fast you'll be tripping on yourself.

The most elite athletes in the world have done Bear Crawls at one tie or another and for god reason, it hits just about every muscle in the body and gives you incredible lung power so you can stay in the game longer. Have a go at this this workout and give me a shout in how you did. Don't have a ton of space, just go back and forth in the space you do have. If you do have a good amount of space, instead of walking back to the cards to flip one, jog or sprint to make it interesting.

Here's a demo of how I do the Chimp Walk, normally I can go lower than this but I wanted to show what you can do if you're a beginner or don't have a lot of flexibility.

How Long Can You Hold Onto The Dark Lord Of The Sith?

Darth Vader by all accounts is the most badass villain in all of cinema, period. He's ruthless, dominating and has incredible abilities that even the best Jedi are jealous of. To even fight him in a lightsaber duel goes one of two ways; you either have a great set of balls (or chesticals if you're a lady Jedi) or you're just dumb enough to think you can even last long with him. Either way, holding him off long enough is gut wrenching as it is.

When it comes to Isometrics, it can test you in ways that regular exercise just can't. Holding a position or squeezing every fiber of your being for a few seconds takes mental strength to another level. Like training to be a Jedi, it takes patience, concentration, physical attributes and durability. Even as you succeed as a Jedi, it's a tough road, just like Isometrics but a tough road can lead you on a path to mastery and wisdom not many possess.

Isometrics by holding weight is a method that was practiced by strongmen, laborers and other physically active people of the past. Now let's take for example holding out a 3 lb. ball about the size of a softball, put it out in front at shoulder level, doesn't sound hard now does? When your arm starts to get tired, switch arms and keep going, how long did you hold it for? Now imagine a man being able to do this for 8 WHOLE HOURS; this isn't exaggerated either, the legendary Bruce Lee once did this. If anyone was a real life Jedi in his time, it was the Dragon.

When you hold weight for a certain amount of time, it tackles your whole body and takes on a life of its own as you fight to hold on and using muscles you normally don't use and hitting not just the muscles but the tendons, the ligaments, strengthening the bone structure and developing incredible endurance and durability. The Darth Vader Kettlebell weighs 70 lbs which for strength purposes isn't needed more than that but to hold it for an extended period of time can be agonizing if you haven't done it before. Picking up and holding a quarter to half squat for more than 2 minutes is a damn good feat of strength, endurance, durability and power. It toughens you up that's for damn sure.

Start this with maybe a 24kg Kettlebell and work your way up. You can go for more time if you want but the heavier you go, the more focus it becomes on the back, legs, hips and grip. Holding a heavy weight without dropping it can put you in a state you've never been to before.

Want to be faster? Do Isometrics, want that strength from all sorts of angles? Do Isometrics. An exercise like this may not seem like much but there's a ton going on that nobody else sees. Power up and vanquish the Sith Lord with a vengeance.

May The Force Be With You.

My Isometric Power Belt Routine

I have been asked what my routine is with the Isometric Power Belt and as I revealed it in a DM on Instagram, I figured why the hell not and share it with the rest of you. It's not a particular routine I would do everyday and not always in the same order and as you know, I'm not a routine guy so the mere fact that I developed one is pretty unusual for me. It's hard and a little more advanced than most who practice Isometrics. There's not a whole lot of rest between contractions because I also want to get the cardio aspect of it as well, it is also with controlled breathing as possible and meant for not only creating definition but also develop great durability, crazy strength, conditioning and powerful tendons.

This routine is less than 30 minutes which should be at level of time, it's not a speed through and trying to finish within 20 minutes or less, it takes a little time to adjust the strap for the exercises you want to do. Pay attention to your breathing and if you need a break than use it, adjust and go to the next exercise. It is a full body workout. It took me some time to develop this and working different Isometrics from a ton of angles that I picked the best ones I found gave me the most benefit. This can be added to a routine you already do or as a stand-alone (which I prefer) and it burns calories like crazy. This routine should be done at least in the morning because when you're done, you'll still burn calories for a long time and it kicks in your metabolism. Whenever I do this as a morning routine, I always feel hungry afterwards which is unusual because 90-95% of the time, it takes me several hours before feeling hungry after waking up.

Imagine having a routine that doesn't take a ton of time but gets A LOT done and can be done just about anywhere and anytime. You'll be hitting angles and creating incredible positional strength that the rest of the day just might feel like a breeze. Another benefit is that after the workout, you might feel more relaxed and energized and ready to kickstart the day. Don't have 30 minutes and need to spread it out? You can most certainly do that, that would actually be better for you if you're a beginner and do the various muscle groups one at a time throughout the day or do up to three. If you're a complete beginner, you can do certain muscles one day and do the others on other days, it is up to you. 

Here it is (Not in particular order of muscle groups).......

-BICEPS

Reverse Curl (Low, Mid & Up Positions) Each Arm

Hammer Curl (Low, Mid & Up Positions) Each Arm 

Palms Up Curl (Low, Mid & Up Positions) Each Arm

Total: 18 Contractions

-TRICEPS

Tricep Press Down (Low, Mid & Up Positions) Both Arms

Total: 3 Contractions

-BACK

Upright Row (Low, Mid & Up Positions) Both Arms

Deadlift (Low Thigh & Upper Thigh Pull) Both Arms

Total: 5 Contractions

-SHOULDERS

Overhead Press (Low, Mid & Up Positions) Each Arm

Bow & Arrow Pull Left & Right Arm

Total: 5 Contractions

(Other exercises for different days that aren't part of the routine or can be done throughout the day)

Horseshoe Pull or "Lawnmower Pull" (Inspired by Alexander Zass) x 2 Contractions

Handcuff Pull (Front & Behind Back, Mid & Up Positions Of The Front) x 4 Contractions

Shoulder Raises x 18 Contractions

Standing Chest Press x 3 Contractions

So the routine when I do it is a total of 31 Isometric Contractions. It's a hell of a routine and shouldn't be done more than 4 times a week at advanced level otherwise you'll burn out and put your body in overload. You don't want to hurt yourself and please for the love of all that is Physical Culture, breathe dammit. Never, under any circumstances hold the breath when you do the Isometric Contractions, that will skyrocket your blood pressure and cause damage to your internal organs, not to mention a highly possible Aneurysm. This routine is to be with controlled breathing using the "ffff" or "sss" sound as you exhale and concentrated on the muscles at hand. This routine is not meant for everyone so if you have any issues that can cause problems, talk to a doc and if he says don't do it, listen and don't do it. 

Isometrics is a simple method but it takes practice and not for seeing how hard you can contract a muscle. The percentage of a contraction in this routine is no more than 70% of your strength. If you wish to go higher like at 85-95% of your strength (or contraction) than you'll need to rest between exercises as long as needed or cut down the amount of exercises you do. It's about being smart in how you apply Isometrics. If you wish to do Aerobic Isometrics (Contractions at 30-50% capacity for 30 seconds or longer) Do 1 position of the exercises (eg. mid pull/push) and contract the muscle for up to a minute. There are many ways you can do this routine but for the most part, have fun with it and be careful. 

Short Plank Workout That Will Make Your Core Beg For Mercy

When it comes to Isometric Exercise, the most popular that most people know is the Plank. Very simple; just get into a pushup position on your hands or forearms and hold it as long as you can without coming down to your knees. It's simple but not easy. Some people can barely last 30 seconds and others have held it for 5 minutes or more. It does however get boring after a while once you "mastered it."

There are all sorts of variations of the plank that doing just one for an extended period of time would be just limiting yourself. It does hold certain benefits such as building strength in your core, your tendons, shoulders, upper back and more but I feel the longer you can go with a certain variation, it's time to change things up.

Most hold a plank like on the hands or forearms like I mentioned earlier but what if you held it on your fists or fingertips? How about with your arms bent in the mid position or in the superman hold? One workout I did was hold a plank on my fists for over a minute but was also wearing my 20 lb weight vest. I'm around 260-265 lbs so I'm holding up about 65% of my bodyweight in the plank position, so calculate that (260 x .65 = 169 lbs.) and add 20 to that and you have nearly 190 lbs, that's a lot of weight to be holding in that position. That is a good amount of strength being developed.

Now let's kick it up a notch (without the weight vest this time) and do a plank workout where every few breaths or so, you change the hand positions in the plank without coming down. You can change one hand at a time or both hands it's up to you but think how your fired up your core would be if you changed the positioning on a dime. Fist one hand and flat palm the other, both fists, flat hands but the arms are bent, all of that in the plank position.

Some film it to test their durability and to show that Isometrics are an incredible method and telling people to toughen themselves up. It's brutal but its the kind of training many should strive for. I do it because it's fun and finding creative ways to train that could carry over to other areas. Imagine how strong your arms would be overall if you did various plank exercises in one shot and forget sit-ups and crunches, your core will be on fire just holding yourself up let alone changing the hand positions.

In the video below, I do a plank workout where I hold for over 2 minutes changing the positions of my hands in the process. 2 minutes sounds easy but I assure you, it definitely isn't. Try it and see how you do. You will test your strength that is non traditional and working muscles you didn't think would be working. Just trying to be flat is hard enough. If you think a minute on your forearms is easy, than I challenge YOU to do this.

Happy Revenge Of The Fifth

Yesterday was incredible not only was it beautiful out but it was also me and my wife's 1st Anniversary plus it's also cool to be have it on Star Wars Day. Had a great breakfast of Eggs, French Toast & Sausages, went out on a beautiful drive by Coeur D' Alene Lake to a spot called Osprey Point overlooking the water. Taking pictures, talking about our future and spending amazing quality time together. Couldn't be any happier.

My workout mainly that day was just Isometrics using my Isometric Power Belt. Got in plenty of exercises doing curls, pressdowns, upright rows, deadlifts, shoulder presses, bow and arrow pulls and others in Iso Fashion. Hope everyone is having an amazingly awesome day. You can check out our pictures on my facebook.

Isometric Training is such a kick ass method that has you doing all sorts of exercises from limitless angles that also generates incredible strength and surging power in your system. Now for the most part it normally takes me several hours after waking up to even feel hungry but after that Iso Workout yesterday not too long before breakfast, I devoured the food me and my wife made. It's a hell of a fat burner and burning calories after the workout is a big bonus as well. I love using the Strap I have.

Isometrics alone can be a phenomenal workout but in order to get maximal results, adding in some bodyweight exercises, weights and other implements would be ideal. Some like to use isometrics as an addition to their routine, before or after a workout or just a day of Isometrics and the rest of the week do whatever. I like to use Isometrics often as something to do before I do other methods throughout the day or depending on my energy levels, do micro workouts of Isometrics or other other things. It boils down to what gets you going and where you're at that day.

Make your training meaningful and something that makes you proud to be able to do things most can't. Train smart and train with intensity and passion. You can work hard all you want but if the passion and the drive aren't there and all you're doing is digging yourself into a fitness grave, it's not worth your time or your health.

The Frank Gotch Squat Challenge

I normally don't get in the habit of doing certain challenges but one came up that I might try out just to see how it goes. After my legs heal up from some crazy soreness doing hundreds of Hindu Squats the other day I'll give this a chance. It is named after the legendary American Catch As Catch Can Wrestler Frank Gotch (1878-1917).

I first heard of this challenge by the Scottish Wonder Woman Kirsten "LittleTank" Tulloch who got it from I believe Travis Futrell but I'm not entirely sure but it seems one heck of a challenge and a hell of a leg workout. Frank Gotch was to Wrestling back in the early 20th century was what Wayne Gretzky was to Hockey, he dominated opponents and was known as a Hooker; a feared wrestler who knew how to cripple his opponents.

You can learn more about Frank Gotch by getting some of his books on wrestling and his life here.....

The Squat Challenge can be done in different ways (especially if you're a sucker for loving Leg Day) but the main premise is this.....

Hold a half squat or ass to grass squat for 30 seconds

Come up do 1 Bodyweight Squat

Hold for 30 Seconds

Do 2 Bodyweight Squats

Hold for 30 Seconds

Do 3 Bodyweight Squats

Repeat the hold and go up a number of squats until you can't go anymore. Rest 2 minutes than do 5 minutes of as many Squats as you can.

Some might do the full squat hold but I prefer the half squat since you feel more of the legs in that position and as for the squats, I prefer the Hindu Squats. It'll test you that's for sure and you'll feel your legs like jello. Conditioning is an athlete's greatest asset and the more you can outlast the next guy, the better. Challenges can be a change of pace and testing your abilities to see what kind of shape you're in. You don't have to be a wrestler to be in good condition but if you plan on being a wrestler, conditioning is your best friend before technique and sparring/competing. Have fun with this and see how you do.

Some Days Are Just Not As Easy As Others

Ever have one of those days where you just don't have it all there? It happens and sometimes your body just doesn't always cooperate with your mind and your energy isn't all there. I did the deck of cards today doing Hindu Push-Ups & Hindu Squats, managed only half the deck which makes me a little pissed since the last time I did it I went through the whole thing. At least it's better than nothing and still got a good workout out of it.

Over the years, I've managed to get a workout in everyday without fail, rain, snow, the flu, minor injuries and having low and high energy. It's just what I do but I know I'm not superhuman and can go at it 100% every time. The body needs recovery time and when that happens; take a walk/hike, do deep breathing exercises, practice CoreForce Energy, do Aerobic Isometrics, low intensity exercise but at least do something. Today was just a day where my body is thrown off and need to let my body recover a little more plus it's no fun having built up earwax in your ear and half hear out of it (glad I can help with the visual), I did use some removal to help rid of the wax and probably need to do a couple more times than i'll be ok.

Our energies can go way up or way down depending on the situation and it's not always the weather, your zodiac sign or the voice in your head telling you how to feel. Our bodies just have certain days where it's just not there and that's ok. Everybody is different and we all experience various levels of energy. This is more of a lesson of being intuitive and doing what you can do in the point in time. Be careful and listen to your body. Yes there's mind over matter but you can only go for so long before it could bite you in the ass and you can end up really hurt and not do things for a long time. Be smart in your training and trust your instincts.

Recover well my friends and get back to kicking ass when you can.

Hindu Push-Ups And Hindu Squats: A Card Workout For The Ages

Having a solid level of conditioning can be a lifesaver and not just physically. However, being in top shape doesn't come easy but there are smart ways to get in shape and one of the best is through a deck of cards. Having been successful with various decks with multiple variations of exercises, I can say that it does wonders more than what people give it credit for. Karl Gotch believed in it so much it was one of his foundations for developing into a Conditioning Machine. The guy just never seemed to tire.

Karl's style of the bible is through four exercises; The Hindu Push-up, The Hindu Squat, 1/2 Moon Push-ups & Hindu Jumping Squats. He got so good at them that when we wanted to test his limits, he'd triple the number of reps for the exercises or he'd go through the deck more than once, how the hell can you not have crazy stamina from that? I have tried out the 1/2 Moon Push-ups with Gotch's student Tom Puckett when I use to go to the gym with him and for some reason, that push-up never clicked with me, it felt very awkward and doing any proper reps never made it. It's a good variation but it's definitely not meant for everyone.

When I was doing the Matt Furey Exercise Bible (Hindu Push-ups, Hindu Squats, V-Ups & Tablemakers) on a consistent basis especially for the many days in a row I did with it this year so far, I got good at them to a degree, my form with tablemakers was never that great because of the way my hips are but doing that many reps with that exercise did help certain areas but I was never truly fond of it. The V-Ups were a little different, my core did get stronger and I like them better than the Tablemakers but when it comes to Core Building, I never truly liked sit-ups and all that, not that they're not good, just not meant for me. My form in Hindu Push-ups however has gotten better and I'm starting to like them more than I did in the past, same with Hindu Squats; I would do mainly up to 500 Squats at a time and with the cards, I don't need to do much of them unless it was a full deck of nothing but Squats.

When you just do the Hindu Push-ups & Hindu Squats, you don't need to do more than those 2. They are the foundation and the multiple variations of them is just icing on the cake. When I do the cards, for face cards for the Hindu Push-up, I use my Push-up Handles and do them with two variations; the hands places horizontally and placed Vertically, this way I'm not working the same set of muscles every time and just do regular Hindu Push-ups for lower numbered cards (so really three variations). Gotch once said "Always work your muscles from every possible angle." 

I've thought about going back to just the Push-ups & Squats and use that for a conditioning program or a foundation for exercises done later in the day so I'm working my body from many directions. My Core Conditioning mainly consists of HIIT, Animal Movements and the Wheel. For a period doing just the Push-ups & Squats gave me energy to do everything else because I got the hardest workout already done and was smooth sailing from there, maybe I can do that again and start fresh. 

Even though a deck is just a deck, it can also take down even the most conditioned men around and still have them begging for more. Wrestlers have used it, Football Players, MMA Fighters, Bodyweight Enthusiasts, Barstarzz Guys and it's also a time saver if you want to push yourself but not go for hours on end. It is brutal and it's never the same twice. It won't turn you into the world's strongest man but it can aid in how your level of stamina goes and you will last longer in other endeavors. Break out a deck and see how you do, I look forward to hearing about it. 

The Last Stand: Breaking Free Of The Wretched Slime

I guess I'm now one of those guys who has a literal following of Anti-Fans or HATERS that can't seem to shut up about how awful and "retarded" I' am. I have written about them before and I won't mention their site by name. It has been going on for years and up until about a year ago, I started actually paying attention to it. Why I did that, still beats the hell out of me.

I've had people tell me to stay away from them and I didn't listen. I let my own ego get the best of me and I'm not ashamed to admit this, but they came within inches of completely breaking me. I let their warped minds get in my head and for a period, let them live not only rent free but I practically handed over the fucking keys and say "here you go assholes, trash the place and I'll clean it up." I couldn't write, I can barely get a workout in (even 5 minutes felt like a chore) and I was at my weakest mentally and it is my own damn fault.

A friend I made from Matt Furey's Facebook Group said something to me that made a light bulb go off in my head so bright, it could blind Superman. His name is Gideon and he and the others that I FINALLY really listened to and hit me like a freaking freight train (I know, took my ass long enough) inspired me to stand up for myself and live what I love to do and that's train to the best of my abilities and understand that although the haters exist, I don't need to know what they say or do because all they have as a life preserver is negative bullshit that just won't DIE.

The only person in control of their destiny and the way they handle things is ME. Not only do they no longer have the keys, their bones are broken and they're crippled from me taking them. Haters do exist and us writers, bloggers, online entrepreneurs deal with them in our own way. This is mine so to cap this off, here's a little SONG from one of my favorite bands Alestorm that sums up what I really want to say and do to my haters and all the negative people that continue to trash me, my friends, my fellow bloggers and writers.

*WARNING* This song is NSFW.

Be Safe, Stay Strong & Stay Healthy.

Crawling On The Wild Side

For being stuck at home, you can only do so much until that feeling of being closed in kicks in and cabin fever is hitting you like a Mike Tyson punch. Let's take a trip to the wild, maybe not the chaos or going out to a masked filled crowd kind of wild but in our imaginations. A few of my recent workouts have been 10 minutes of my Animal Dice Game with some deep breathing at the end to recover and it has had me feel like a million bucks and letting everything just bask in the glory of blissfulness.

Working out at home can get boring at times and often it's because people end up doing boring, traditional exercises. Animal Movements not only save you a ton of time but you don't have to a ton of exercise either to get the job done. I don't know if you want to turn yourself into a wild animal and terrorize the house like a beast locked in a cage, that might be too easy to do since being on lockdown feels exactly that but moving outside or using a little space to move back and forth can really put you into a state of mental clarity and just having fun. After all, isn't that what we need at the moment, to have a little joy in these dark times?

One of the best exercises you can do is the Bear Crawl. It's very simple, get on all fours and start moving. You won't last very long but it does give you the ability to develop strength, conditioning and other attributes that can actually be lifesaving. You've done a bear crawl at least once in your lifetime; races, football practice, warm up drills in wrestling, testing how long you can go until your arms fall off or playing a game. It has become more of a recreational exercise than for long-term health training. There are different variations you can do but my personal favorite is the way wrestlers, football players, Navy SEALS do them and if it works for them, well.....You don't have to do them fast either, walk slower and still get great benefits.

A good workout would be to do Bear Crawls in your driveway and just go until you have nothing left. I do a demonstration of just putting on some Gardener's Gloves, getting into position and just crawl until I come back around. Takes just under a minute but in that time, i'm hitting every muscle in my body, my arms are like a second pair of legs and focusing on my breathing. There's more to it going on but you get my point, it's a natural form of movement, it takes out the guessing game and makes it painfully obvious if your coordination isn't right, you're going to fall on your face or tip over. There's nothing complicated about doing Bear Crawls, you'll learn first hand if you're doing it right or not.

Have fun, be safe, get strong and be healthy everyone. If you have something to share, feel free to send me a shout.

Care For A Stroll?

Even in the darkest of days, it's good to take a little walk and give your body some fresh air and the blood pumping. Walking is not only a healthy form of exercise but it gives your brain a little boost as well. Every now and then, I'd take a good stroll around the neighborhood for about a half hour to an hour or more and check out the cool houses, the beautiful trees surrounding the areas and getting a beautiful clear view of the Lake. It just puts me at ease and a way to just let everything go for a moment.

Yesterday however, I thought I'd take a different stroll but not around the neighborhood but in my driveway. I took out my Power Wheel, put on some Gardener's Gloves, strap myself in and started walking on my HANDS. This is a hell of an upper body conditioning workout in and of itself. Working everything from head to toe to try to keep balance and not fall off. I haven't done this in a while but it felt good just to test myself out a bit. Needed to take a break a time or two but that's what happens when you try to work your arms as if they were legs.

This really stresses the entire body, mainly the shoulders, arms and wrists. The strength and power you can possess if you did this often is incredible and the condition your core will be in is Epically beneficial as well. Walking in this manner takes incredible concentration and it will bite you in the ass if you don't have the right balance. The idea here is to develop incredible conditioning that lasts and gives you real world functional strength in the long-run. Take your time and as a beginner, just hold yourself up and learn how to balance yourself, take small steps and work your way up.

Be Safe, Stay Strong & Be Healthy.

Thor Catches Loki

The love/hate relationship between the God of Thunder and the God of Mischief is nothing new and brings a lot of metaphors to how we see our relationships in our lives with people. This however, is a lot more Epic even though there's still mystery behind the world of the Vikings and their Legendary Myths and Gods. We also are legendary for having a love/hate relationships with ourselves.

If you have seen any of the Marvel films involving Thor & Loki, it shows that even though there's bitterness, there's still light within the brothers of Asgard (even though Loki is adopted and was born to the Frost Giants). They are polar opposites in just about every way but their opposition is what is the yin and yang of the world, a balance between good and evil and even though we hate to admit it, without Loki or the likes of him, the world would be out of whack. You can't be victorious or a failure without an obstacle, you can't strategize in war without conflict and you certainly can't have god without the devil (the demons within that we face everyday and battle).

In fitness, it's the battle of getting fit or strong or flexible and battling the constant changes our world raves on us but we conquer or set goals to keep ourselves from ever going back to where we were before. It's Muscle vs. Fat and much like Thor & Loki, we need both to survive, one cannot exist without the other yet we keep pushing or inevertantly putting on more of one or the other.

One exercise that depicts the battle of Thor and Loki is an exercise that needs one implement heavy enough that when you work it, you're finding out you're working more than just what it's said to do. In this case, we will use a sledgehammer, another tool anyone can add to their arsenal of becoming incredibly powerful. The best sledgehammers you can find are at strongergrip.com. This exercise I learned from Strongman and Myth enthusiast Kevin Wikse called Thor Catches Loki where you take a heavy object (Mace or Sledgehammer would be do) and start working your hands up and down for a minute or more and you're gripping and catching the implement as fast as you can without putting it down. Think of this exercise as a similar thing to when you were a kid and played baseball with your buddies and one captain tried to grip upward until it reached the top to see who got to bat first.

This exercise will test your Grip Strength, Agility, Coordination, Reflexes in the Hands and Core Strength. The longer you go, the more brutal it gets and if you have a heavy one (25 or more lbs), you won't be having soft hands for long. 5 Minutes of working up and down will feel like forever but that's the gold standard of working this exercise. I made a video where I use Big Bertha (My 59 lb Epic Sledgehammer) where I do this exercise in a Horse Stance (talk about building crazy leg strength) and go for about a minute or so before putting it down. Although a demo, I felt so many muscles in that moment that everything was just on fire. It is no joke.

It can actually be a fun exercise if you use your imagination and pretend your hands are Thor & Loki (or other Rivals that resemble the Gods like Zeus vs. Cronos, Jesus vs. Satan, Shiva Vs. Kali) whatever works for you use that to make the exercise more interesting. It's a constant battle until the fall of the world (putting the heavy object down) comes to an end. It puts things in perspective and you learn not just testing your grip skills and speed but you're learning what it takes to keep the world going until the battle is won or lost and it revitalizes itself again to bring balance.

What Is Your Workout Playlist?

When I use to go to the gym, there was some good music playing over the speakers around the place but sometimes, some songs don't always cut it and I love music that fires me up and gets the adrenaline pumping. You can always wear headphones and play some tunes on your phone which was what I did when I would warm up in the MMA room before grappling or just to get away from the rest of the gym pack but nothing at least to me is more meaningful than listening to your own list working out by yourself at home or wherever except the gym.

I'm pretty big on metal and hard rock which a lot of gym owners play but when you can make up your own list at home or play music suited to you in your home gym, it just fuels you up more. I'm big on playing bands many have heard of but plenty of those that big fans of the genre listen to and the rest of the world doesn't know who the hell they are. Those heavy riffs, the epic poetry of the lyrics and the fire that burns within when a certain chorus just hits you in the gut and makes you push harder.

I've broken many PR's listening to good tunes and anything I find that is new to me, I add it to the list. The power, the rush, the hard focus and the fuel to just make you bust your ass and have a blast doing it. It almost becomes meditative and you're in this trance of epic proportions, nothing scares you, everything else in life becomes a blur and the drive that pushes you to the very limit, that's how music should be played when you train.

My list is pretty long but here are a few songs that put me into a state where once I get going, very few people will last with me......

Rebellion by Van Canto

Break Me Down by Our Waking Hour

Torn By Disturbed

Seven Windows Weep by Sirenia

Master Of Puppets by Metallica

Stillborn by Black Label Society

Bloodbound by Hammerfall

Declaration Day by Iced Earth

Hail To The King by Avenged Sevenfold

Resist And Bite by Sabaton

Breakdown by Beasto Blanco

That's basically a full album alone to listen to. Some of these bands you'll never hear in a gym, the majority yes but at least 4 I have never heard in a gym. There's a reason music can be incredibly powerful to have and be in a hypnotic state of seeing epic imagery and hearing sounds that make you feel strong as hell or have stupid endurance. If you don't have a training partner, this list alone will pump you up and just hammer shit out.

Do you have a specific playlist? Some people aren't into metal or hard rock which I can understand and other forms of music are more their style, Brooks Kubik for example is a big fan of Epic Orchestras that play songs like the Flight Of The Valkyries. Some classic music is very workable for certain people, however, I just don't understand how people can work out to bands like ABBA or Michael Jackson LOL; I want to train hard, not dance the night away. Subtract that with Judas Priest or even Jimi Hendrix and you're golden bro.

Playful Stretching For Those Dark Times

Let's face it, although it's safe to be home during this period of time, it also can suck if you're having trouble figuring out what the hell to do. One of the best things you can do is train and not just for trying to not be bored or going through the motions but to also keep healthy, strengthen your mind and body and to keep having a positive attitude.

Stretching can be kinda boring which is why I don't do a ton of it but when you can be creative in how you stretch, it becomes something entirely different. It can be meditative, it can be something that will have you sweating but feeling like a million bucks but it also can channel your brain and develop new skills that will keep your body strong in the long run.

Yes it is easier to just be on the couch especially since many people can't go to work but it's very important to have your body be supple and flexible in order to do certain things, plus it can be very fun. One of my favorite things to do for stretching is combining different methods and combining them together to create a fun routine where all bets are off and you can change exercises on a dime while thinking quickly and testing your skills of mind and body as a single unit. I have practiced quite a few methods including Animal Flow, Ginastica Natural, DDP Yoga, Gymnastics and regular calisthenics but what if we put all those methods together to create a super routine that brings the creative side of exercise and get fit at the same time.

Although we have a lot of time on our hands these days, there are still families out there that have a few kids at home and that alone can be a workout that seems to go on forever and you're about to keel over just after playing in the fort for hours on end. A good routine that lasts no more than a few minutes can really save your sanity and it can be used throughout the day when you need a break or don't want to workout too long.

I made a youtube video of doing a routine that lasts just over 5 minutes that will have you moving and holding all sorts of exercises, can be used as a warm-up or as a standalone workout if you're short on time and need to get something in while the kids nap or something. It can be done anywhere, can be modified to your level and it makes your body work as a single unit. It stretches everything and opens up the hips, stretches every area of the back, works your core, teaches you to control your breathing and if you move fast (safely of course) it can be a good cardio workout too.

Create your own flows and holds and stay blissful during these dark days. Be safe, stay strong and make things work for you.