A New Journey Awaits By Using Movement 20XX

E-V-O-L-V-E

Taking your fitness journey to the next level is never easy but it can bring out a side of you that gives off vibes of Adventure, Creativity & having a blast. Look no further than Movement 20XX, a comprehensive online training program designed by Vahva Fitness. This program has insane potentioal to transform your body and mind, helping you develop strength, mobility, and agility beyond the level of the average person today. Today, we'll explore the ins and outs of Movement 20XX and what makes it one of the most bad ass forms of training for the modern era.

*What is Movement 20XX?*

Movement 20XX is a dynamic, bodyweight-based training program that focuses on functional strength, mobility, and movement skills. Developed by Vahva Fitness, this program is designed to help you move better, feel better, and perform with the intention of being the best version of yourself. With a strong emphasis on animalistic movements and flow training, Movement 20XX is perfect for those looking to challenge themselves and take their fitness to epic heights.

*Key Components of Movement 20XX*

- *30 Strength Exercises*: Build functional strength and muscle with a variety of bodyweight exercises.

- *30 Mobility Drills*: Improve your range of motion and flexibility with targeted mobility exercises.

- *53 Flow Elements*: Develop fluid movement and coordination with flow training. 

- *11 Flow Routines*: Put it all together with pre-designed flow routines. 

- *6 Active Flexibility Drills*: Enhance your flexibility and mobility.

- *4 Isometric Strength Skills*: Develop strength and control in static positions.

- *6-Month Workout Routine*: Follow a structured workout plan with week-by-week scheduling.

Movement 20XX helps you build strength that translates to real-life movements and activities. Increase your range of motion and flexibility with targeted mobility exercises. Develop coordination and fluid movement with flow training. The challenging nature of this program helps build mental resilience and toughness. It is also designed to improve overall fitness, not just physical strength. The progressions also teach you to be patient and focus on the task at hand, these aren't easy to do.

You won't find a ton of programs as comprehensive as this, it's very unique and blends systems together that not only can be complex to the naked eye but it does require a level of fitness not meant for a complete beginner. I'm still learning some of the flows and moves that need tweaks but that's the beauty of this, always work on improving and getting better little by little.

It can be a bit intimidating about the cost so I'll do my best not to scare you off here. At the moment, it is priced at $297 (Payment Plan available as well), which includes lifetime access to the program and all its components. While this may seem steep, consider the value you're getting:

- *Comprehensive Training Program*: A 6-month workout routine and access to a vast library of exercises and flow routines.

- *Supportive Community*: An opportunity to hit up a private Facebook group to connect with others and get support. Learn from one another and encourage each other.

- *Lifetime Access*: Update your training and access new content as it's added.

For most, this is more than enough to go with. You still get awesome access to info that many would kill to have and be able to train at a level that can be only described by experiencing it. 

HOWEVER....

If you're ready to to truly experience the benefits of this program, there's also another option that will give you new access points and being able to do one on one coaching with Eero himself. The personalized program is all the regular one has but the additional entity is getting 3 months of Online Training with Eero that includes (Custom Programming to tailor to your goals, 2 Consultations/Coaching Calls, email support so you can get in touch with him for updates and tweaks along with helping you analyze your form so you can get the most of  the exercises, flows and movement overall). This will be $2497 for a one-time fee.  

This program has done wonders for me and thousands all over the world, regaining levels of strength that matter and being able to be fluid and powerful in how we move. I was featured recently in their Instagram stories and had a heartfelt message that inspired others over 40 to take up this program and even talked about what it did for me and how it helped me overcome my own obstacles. They also featured my youtube short  which you can see for yourself here. As much as an honor it was to be a part of that, nothing compares to what it has done for others and making their life fun, adventurous and removing the curtain that has kept them unseen. They're more of a bad ass than I'll ever be. You can be that too when you commit to this program, become amazingly awesome and open yourself up to a world that is full of creativity and imagination. 

A Fun Photoshoot With The Spitfire

 On Tuesday, my wife and I went to a park on the other side of town and she wanted to do a photoshoot with me to test her skills as a photographer. It was a fun little outing and she had me take my shirt off and got some good angles to show my progress. Of course I still have a ways to go physique wise but the pics came out good in my opinion and she was excited as hell to try things out.

Can't show every pic we took but I picked out a few favorites. She took shots of various poses, demonstrating certain exercises and did planks and push-up holds. The push-up hold is a big favorite for both of us because of the close-up, it showed something of me I've never shown before. Had me standing next to trees, stand on a platform and other things.

The muscle poses were fun especially the one of my back where I show the most muscle around my body. My training is coming along because of it. Currently at around 232 and leaning out a bit more thanks to Isometrics and the other things I do. Her skills are improving and her other works are incredible. You should check them out at HB Photography on Facebook. Her pics of beaches, forests and other incredible shots are just awesome. She's really coming into her own, so if you're looking for a photographer for senior pics, special occasions, anniversaries or something to create memories for you, your family or loved ones, get in touch with her and see what she can do to make your day special. 

I had her get certain areas around me that seemed best to shoot with and they still came out great. She even had me doing a wrestler's pose or wrestling stance and that's also one of my favorites. This was all her idea, I didn't really expect what she was going to do or wanted to do. She wanted to do something fun and I got to be a model so it panned out. We weren't out very long since the weather has been sketchy lately so it was a good day to do that. She had this planned since our lunch at a restaurant we go to to watch the Raider Game. All she really told me was to just chill and let her handle things. When she does that, yeah I may question her madness but at the same time, I trust her in she knows what she's doing.

We do have another session in mind and we have even bigger ideas of what shots she wants to do and I threw some stuff in and she was on board with it. Let's see how it pans out.  Be amazingly awesome everyone and hope you have success in your endeavors. 

Transform Your Fitness Journey With Dopamineo Bands

From fitness enthusiasts to weekend warriors, it's likely you're on the lookout for effective and versatile training tools to take your workouts to another level. Like many, you might associate resistance bands with specific sports or activities, such as wrestling or other martial arts. However, DopamineO Resistance Bands are more than just a niche tool for athletes – they're fucking incredible for anyone looking to get fit, improve their strength, cardio and boost their overall well-being.

For today, we'll explore the benefits of DopamineO Resistance Bands and how they can be incorporated into your fitness routine, regardless of your fitness level or goals and/or age. From strength training and mobility work to rehabilitation and injury prevention, these bands offer a wide range of applications that can help you achieve your fitness aspirations. They're even used by kids as young as 4-5 years old to get that energy out. For you parents and coaches out there, this can be a godsend.

-What are DopamineO Resistance Bands?

The Bands are high-quality, durable and provide a versatile and effective way to work out. Made from premium materials like silicone, these bands offer varying levels of resistance, allowing you to tailor your workouts to your specific needs and goals. Whether you're a seasoned athlete or just starting out on your fitness journey, they can help you achieve your objectives. Each band is carefully made for those in various weight classes like in Wrestling. 

-Benefits for All Fitness Levels*

One of the primary advantages of these Bands is their accessibility. Unlike some fitness tools or equipment that might be limited to specific sports or activities, these bands can be used by practically anyone. Here are just a few ways DopamineO Resistance Bands can benefit you:

- *Improved Strength*: Resistance bands offer a unique way to challenge your muscles and improve strength. By incorporating bands into your workouts, you can target specific muscle groups and work on building strength and endurance. Not to mention the level of conditioning you can acquire from being able to move and work many positions. 

- *Increased Mobility*: They can be used to improve mobility and flexibility. By incorporating dynamic stretches and movements into your routine, you can increase your range of motion and reduce your risk of injury. The resistance helps you find the weak points and give you something to work on to improve your movements.

- *Injury Rehabilitation*: Resistance bands are often used in rehabilitation settings to help individuals recover from injuries. DopamineO can be used to target specific muscle groups and help you rebuild strength and mobility after an injury. They've helped me recover from my own injuries such as Sciatica. 

- *Convenience*: One of the best things about the Bands is their portability. Whether you're traveling, short on space, or prefer to work out at home, these bands offer a convenient way to stay active and fit. I've used them at the lake, on the beach on the west coast, at parks and other places.

*How To Incorporate DopamineO Resistance Bands into Your Fitness Routine*

If you're interested in giving DopamineO Resistance Bands a go for yourself, your family, or in groups; here are a few ways to incorporate them into your fitness routine:

- *Start with Light*: If you're new to resistance bands, start with light resistance and gradually increase the intensity as you become more comfortable with the bands. These bands can stretch very long and the chances are very slim of them tearing. I've had mine for a couple years and it still can take a beating. Don't go for maximum intensity of the band, lighten the load of it and ease into it, work on exercises that keep you going but not pushing the limits just yet. Let it come naturally.

- Focus on Proper Form*: As with any exercise, proper form is essential when using resistance bands. Take the time to learn proper form and technique to get the most out of your workouts. Don't force anything and always be in control. The three ingredients to a safe session is Control, Technique & Tension (enough to work with properly)

- Mix it Up*: DopamineO Resistance Bands offer a wide range of applications, so don't be afraid to mix up your routine and try new things. From strength training and mobility work to rehabilitation and injury prevention, these bands can help you achieve your fitness goals. You can do a bodybuilding style routine, Circuits, Intervals, Drills you'd like to work on or make a game of it and utilize exercises that enhance your imagination. These are all bad ass things you can make of. 

-Sample Workout Routine*

Here's a sample workout routine that incorporates DopamineO Resistance Bands:

My Personal Routine That Incorperates Quickness, Strength, Conditioning, Stabilization & Coordination

1. Chest Press Or Flys

2. Wave Pulls

3. Uppercut To Squat

4. Ski Jumps

5. Propellers

For circuit training, I'll do 10-20 reps of all 5 non stop or only taking a quick rest to mark it off and keep going for a total of 500-1000 Reps. For intervals, I want to keep the rest as low as possible or to have enough time to switch from one exercise to the other and be able to go for as long as 30 minutes at a 45/15 pace meaning I'll go for 45 seconds doing as many reps as possible and resting for 15 seconds the entire duration of the workout. This gives me the level of endurance that lasts but also be ready at a moments notice and be quick to move onto the next exercise. If you want to do this routine, you can mix and match them, focus on technique and do variations of them to suit your goals, they don't exactly have to be like my style, develop your own. 

DopamineO Resistance Bands are a versatile and effective tool for anyone looking to get fit, improve their strength, and boost their overall well-being. Doesn't matter if you're a seasoned athlete or just starting out, these bands offer a wide range of exercises that can help you achieve your goals. 

So why not give DopamineO Resistance Bands a try? With their numerous benefits and so much more. Hell, I'll throw in a discount code you can use to take down a few bucks. Even with the Discount, you can customize the bundle you want and get bands either for yourself, your son/daughter who's going into martial arts, group classes where you all train together or for your Athletic Programs for your teams such as Wrestling, Football, Baseball, Soccer, even Water Polo (These bands can be used in the water, just keep an eye on them) whether it's High School, College or ROTC. 

The discount code is POWERANDMIGHT and get 10% OFF your order, doesn't matter if it's an individual band or a series of them, I got you. Be amazingly awesome and get your hands on the top bands in the world today. Used by Olympic Champions, Pro Athletes, Young Hopefuls, Seniors, High School & College Students, World Champions and many more. 

Morning Workout And Feeling Those Legs

 Time can fly right on by when you're having fun training. It puts you in a better mood and the endorphin high is just fan-fucking-tastic. Working on my agility, strength, coordination and some cardio to really pump up the lungs and heart. The feeling afterwards is nothing short of bad ass. 

This morning's workout was a doozer but it kept me loose, strong and enjoying the playful aspects of it. Not to say it was easy, it was a bit challenging but I kept going and I never wanted to quit, I actually wanted to keep going but when you have projects to do in the day, you do what's possible in the moment.

Started out with my Neck Mobility routine holding and moving my neck in various positions to strengthen the muscles, maintain elasticity and move without pain. 

Next up was my Joint Loosening routine of doing arm circle style movements for the shoulders, moved onto the wrists and forearms. Worked the hips, obliques and groin muscles doing various circular movements. This was about about 3 exercises or so. Got into the Tai Chi Waist Turner which I learned from Matt Furey's Combat Abs book, working the spine and almost everytime I do this, my knees wake up a bit. Up until the TCWT, I would do 10 reps each move, with the Waist Turner I do 100. Move onto a bit more of the hips for maintaining health in those joints. A spinal stretch and dynamic move of the hamstrings were next. Knee circles to really loosen up that area and then stand on one leg and do circles with that leg, focusing on the knee and foot. Ankle Circles on the ground and then on one leg each. Finished off this routine with a calf raise and spinal stretch raising up on the balls of the feet until I hit my 5th rep holding for a 5 count, continue until I hit the 10th rep and hold for a count of 10. Very relaxed.

Next up were the animal moves or a style of them.....

First was what is called the Deer Posture which I learned from Furey watching and studying the move. Hell of a way to work the core using simple movements. Done something similar when I was in BJJ. By rep count, I usually end around 100 total. This really targets the core overall.

Second was a 1 Minute Bear Crawl. Focusing on coordination and the pattern.

Third was a combo move of a Bear + Crab Switch into a Over Reach to open up the hips and obliques. This was a total of 20 Reps. This is one of my favorite exercises. Learned this from Movement 20XX

Fourth was a Tiger Style Walk for 1 Minute. Utilizing tension in the Core Muscles and working the reach in the stride instead of just stepping little by little, this makes the move a bit harder and putting focus on keeping the spine as neutral as possible. Great exercise.

The final exercise was the Step + Squat Interval of 60 Seconds on, 30 Seconds off. I did 6 Rounds today instead of 5 cause I really wanted to hit the legs and have that little bit of progression. Every few days or so I may add a round until I can do 10. My quads really burn on this one and the pump is insane. Thick Thighs save lives as they say LOL. 

Sweating bullets after this and (especially after hitting the squats), it just felt like being on cloud 9. Great for getting the blood flow in the morning, ready to tackle the day and see what else unfolds. Isometrics is on the table today later but let's see how I can do with the projects I have. 

Hope you enjoyed this article and have an idea of what my personal training is like and hope it inspires you to get up and do something for you in the morning or whenever as well. Be amazingly awesome. 

How Bodyweight Leg Training Can Help Enhance Your Hormones and S3X Drive

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Las Vegas Fun & Testing Out A Squat Variation

 Got back around noon yesterday from Las Vegas with the Spitfire. Quite the adventure but we had a very good time, stayed at the Excalibur since we got a FREE stay. When we signed the lease on our apartment, they also provided a free room from many hotels in the world and we decided to hit up Sin City. You can see some of the photos of our trip on my Twitter/X @powerandmight.

Ate at a few restaurants in town, wasn't really impressed with most but it wasn't the worst I've had. Took a tour at Allegiant Stadium where the Raiders play. That was fucking awesome; being in the broadcast booth, seeing the suits, the locker room, some of the VIP areas, Mark Davis' Suit, seeing a lot of the Artwork throughout. 2 of the paintings we saw was of Marilyn Monroe depicted as a Raiderette which was pretty funny and the other was of Elvis Pressley as a player with the number 20 (which represented the year the stadium opened in 2020).  Lots of pictures and got to be as close to touching down on the field as you can get. The sight was incredible.

Did a ton of walking, roughly 6-8 miles a day going through shops, up many flights of stairs, over bridges and walking through casinos, hell of a way to burn off some of the food we ate. Expensive as shit but it's Vegas, what are you going to do. Got to experience the Shark Reef Aquarium at the Mandalay Bay, seeing all kinds of animals from a Gator to a Komodo Dragon, seeing Piranha, sharks (obviously) of various kinds, big fucking turtles, Jelly Fish, Octopus, Sting Rays and many other creatures of land and the deep. Did a virtual reality theater experience afterwards looking through the eyes of a diver in the deep sea among Tiger Sharks and others, seat had a moving mechanism that mimicked being in the ocean and riding a shark to get a "feel" of how they move and see the world around them. Insane.

  Took pictures of the Botanical Gardens at the Bellagio of their fall display that looked like something out of Harry Potter mixed with The Lord Of The Rings. Rode the trams from various places so we can take little breaks from all the walking. It was still hotter than Satan's Hooves out there being in the dry heat of mid-upper 80's to upper 90's so there was a lot of water drunk (especially ones with electrolytes) but it was worth it.

Our last night we spent some time on Fremont Street and quite frankly, not that impressed lol. Wasn't stupid crowded but enough to think "yeah this was more than enough" with a bunch of crazy acts (not just the performers on stage) in the street and leaving very little to the imagination with the showgirls and Coyote Ugly type dancers at many outdoor bars. Spent probably an hour or so down there before taking an uber back. 

Picked up a few souvenirs including a shirt from the Aquarium, a Bo Jackson Jersey, a deck of cards for my collection and a cool shark tooth necklace. Wife picked up a few things herself and just had that little maniacal giggle whenever she bought something, pretty funny. Overall, it was a blast, wouldn't want to go back anytime soon but every few years or so maybe but I'm more of a Disneyland kind of vacationer or maybe Hawaii next time. 

My training over the course of the trip was all in the hotel room doing Isometrics, my joint loosening exercises, a circuit of push-ups, squats and mountain climbers after a long day of walking totaling 300 reps and a squat variation I picked up on from The Bioneer where you take a step and then do a deep squat and repeat that in a flow type style to build strength, condition and building a pump in the legs. My first workout with that was just feeling it out and working the legs until I felt tired. The next couple days between yesterday and today was working the exercise doing intervals going for 60 seconds on, 30 seconds off for 5 Rounds which the whole workout was over 7 1/2 minutes. Solid micro workout that really fires the quads like crazy and resting only half the time. Great training and always liked how the guy treats training like I always have, as an adventure and showing what works while having fun with it. 

Never a dull moment anywhere I go and will train using basic stuff and make things up as I go along as well cause I love having that energy and drive along with keeping myself in shape for the fun outside of a workout. Even while walking along the strip, never really felt I needed to stop to sit down, if I did, it was to eat or sit in a squat position waiting for something otherwise always on the move. Some of those stairs there were steep but it was a fun way to work the legs, you rarely ever saw people use the stairs, almost all used the escalators. Use them from time to time but mostly climbed the stairs and I can hear my wife as I climb "You're crazy". 

That's what life is about, having adventures with the ones you love and be able to travel together and have loads of fun. The highs, the lows and whatever in between. Make the most of what you can and do things that make life grand. Be amazingly awesome and hope you have great adventures along your journey.  

A Traveling Asset That Keeps You Strong

 

Fitness is a lot of trial and error. You experiment with things, you test out the waters and you find what works and what doesn't. Some are closed off or haven't learned valuable assets of training especially if they travel. Back in the day, gyms weren't as easy as to come by and many travelers had to figure out things to keep themselves going. Some had a few things with them that they can carry, like Bob Backlund for example would take his Wheel & Foldable Step Stool and train in hotels and in the arenas. 

Those things are very good to have and if you love conditioning, bodyweight is right at the top of the list. To keep up with the riggers of travel, you can get a workout in anywhere if you have the right mindset and knowledge of what you can do. I love circuit style bodyweight exercises and have done them in airports, hotels, theme parks, on the beach and wherever it helps. However; if I had to pick a method that can be done anywhere with little to no equipment, it's Isometrics hands down.

People forget how valuable Isometrics really is especially for travelers. You can do all kinds of holds that will not only keep you strong, but also keep you energized for those long flights, crazy drives and being able to haul your bags with little effort. If I had to pick the best equipment for Isometrics, it's the WorldFit Iso Trainer. You can pack it into a little bag and throw it in your suitcase or duffle bag and you can have a workout anywhere you want and not have to move a muscle, just contract, relax, repeat and you're good to go. 

Strength Training on the road can be a challenge but with this bad boy, you can mimic just about any exercise in the gym isometrically and get something going for as little as 10 minutes. My favorites to work are the Bicep Curl, Overhead Press, Lunge, Zercher Squat, Deadlift, Seated Row & Chest Press. These alone can be done in a matter of minutes and I'd be spanked. You can do them their respective positions for 7-12 seconds or you can do them in one position per exercise and go for longer periods of time. Overcoming Isometrics truly is the Game Genie of Fitness.

One of the perks of Isometric Training is that it doesn't tear you down or make you feel as sluggish, you can use a lot of effort and not feel dead afterwards. Whenever I do them say in an airport waiting for a flight, they provide the focus and concentration, along with Spatial Awareness & Vitality. With controlling the breathing, it also helps relieve anxiety of being on a plane and being overwhelmed. It gives off that calming effect afterwards. In a hotel room, they're great for preparing for the day's activities or winding down after a day of fun and adventure. They're there when you need them and be able to carry on your day.

For a preference of which book or course to help you with this kind of training is Overcoming Isometrics With Matt Schifferle who provides not only the exercises but what you can do with a regular routine on the road to keep you sharp no matter where you are. It is by far a top 5 in the entire realm of the method. I personally believe very few can match it when it comes to the wisdom, the science, the small details and the professionalism that comes with it. 

Safe travels everyone, kick ass in your endeavors and keep being amazingly awesome.   

2001: An Isometric Odyssey....Unlocking Potential with Isometric Training For Women

In the realm of fitness, women often find themselves navigating a sea of conflicting information. Should they focus on cardio for weight loss, or hit the weights for strength? Amidst the noise, a powerful and often overlooked methodology still stands high like a Warrior Queen: Isometric Training. This ancient yet underrated approach offers a plethora of benefits tailored to the unique physiological and lifestyle needs of women. Let's fin out about the world of isometrics and uncover how it can be the game-changer for female fitness enthusiasts.

What are Isometrics?

Isometric exercises, or "static exercises," involve contracting muscles without moving the joints. Unlike traditional weightlifting or resistance training where you lift, lower, and repeat, isometrics focus on holding a position or applying force against an immovable object (overcoming) or going against gravity (yielding). This static contraction can be applied to various muscle groups, offering a versatile and efficient workout.

Benefits of Isometrics for Women

1. Time-Efficiency*: In today's fast-paced and "be quick on your feet" world, finding time for a lengthy gym session can be daunting. Isometric exercises can be completed in a fraction of the time, making them perfect for busy women. A 10-15 minute daily isometric routine can yield significant strength gains and health benefits.

2. Injury Rehabilitation and Prevention*: Isometrics are low-impact, reducing the strain on joints compared to dynamic movements. This makes them ideal for women recovering from injuries or those with joint issues. By strengthening muscles without excessive stress on the joints, isometrics can also play a crucial role in injury prevention.

3. Core Strength and Stability*: A strong core is the foundation of overall fitness and functional movement. Isometric exercises like planks, wall sits, and other bad ass holds target the core muscles effectively, enhancing stability, posture, and reducing the risk of back pain.

4. Muscle and Definition*: Isometrics can significantly contribute to muscle building without the bulk. For women looking to achieve a lean, athletic physique without excessive muscle mass, isometrics offer a perfect solution. Exercises like wall push-ups, glute bridges, and leg holds such as the Horse Stance & Split Squat can sculpt and define muscles without the need for heavy weights.

5. Improved Mental Health*: The focused nature of isometric exercises, often requiring concentration and breath control, can have a meditative effect. This mindfulness aspect can reduce stress, improve mental clarity, and contribute to overall well-being. Stress can be a pain in the ass.

6. Hormonal Benefits*: Strength training, including isometrics, can have a positive impact on hormonal balance. Regular practice can help regulate menstrual cycles, improve bone density, and support menopausal health by maintaining natural muscle mass and strength.

7. Accessibility*: One of the most compelling benefits of isometric training is its accessibility. With minimal to no equipment required, women can perform these exercises anywhere – at home, in the office, or while traveling. This opens up to greater freedom to fitness, making it possible for everyone to stay active and healthy.

Isometric Training offers a unique blend of efficiency, effectiveness, and accessibility that can cater to the diverse needs of women. Whether you're a busy professional, a stay-at-home mom, or an athlete, incorporating isometrics into your fitness regimen can yield profound benefits. By embracing the power of isometric exercises, women can unlock their full potential and be one hell of a spitfire. 

Be amazingly awesome and stay strong ladies, you got this. 

Train To Play: Our Body, Our Breathing And The Earth Beneath Us

A rigid regimen has its place and we learn the value of control, but other times, we feel the need to express ourselves and not act like robots just given a task and not feel like we have any control. As kids, we didn't know what the value was when we played. It just came natural to us, the imaginative things we thought of, how we expressed them and made up some weird scenarios that became our game. 

We moved with expressive detail, let go of what was normal and formulated our own style to what made us want to run, jump, crawl, putting things in perspective without understanding the words we were using. In a twisted way, we taught ourselves to train. The sad thing is, as we grew up, playing became less and less. We became analytical, we stopped what made us have all these ideas and only took into consideration what we thought we can control yet took away our ability to play.

We breathe everyday, we have to in order to live. But our breath was compromised in many aspects because we are taught to breathe this way or that way, our breath becomes shallow when we panic, we live in fear of what is natural and attempt to take control of what others made us believe which in fact is not controlled by you, it's being conditioned to think we are. The body becomes rigid or soft, it stops being expressive because we stopped using our natural functions for imagination so we can express it outwardly. 

Fitness is more than just how we move our bodies through various planes of motion (weight training, gymnastics, push-ups, pull-ups, bodybuilding), it's what it also gives us mentally. The fitness industry has both good and bad points that comes with greed, self loathing and the ability to manipulate those that are convinced this person or that person is the answer to their problems. We as individuals slowly lose our own abilities to express what was already natural to us.

Within a couple ticks shy of 30 years of practicing various forms of exercise, very few can match the ideals of what it means to move and let go of the rigid mentality of you have to be this way in order to get results. No matter what you do when it comes to training, results will come but not in the way you always think they're going to go. Results vary from person to person, we build our bodies for whatever purposes but we can't look the same otherwise what's the point of your own individuality?

First and foremost, the best equipment we have doesn't come from a machine, a dumbbell or a barbell, hell not even rings or straps; it's the earth. We can jump on it, crawl, run, flip, roll and whatever can make us have it be the platform for self expression. The grass, the dirt, the feeling of our bare feet. The second, some of the best exercise is not pre-set moves like numbered squats, push-ups and weights; it's moving like a wild animal or combining elements that are the successors of putting yourself in a series of moves that are creative and full of life. The ability to switch from one thing to another in the blink of an eye, the idea of learning on the fly and controlling your own destiny within every step. It's bringing back what was already there but amplifying it with even more enthusiasm.

In one of my recent videos of doing various animals and other moves, I just wanted to express myself and not care that it looked weird, not graceful like Ballet or Circ Du Soleil and just let go. Make shit up and combine moves I normally don't do. I don't roll very much yet in one video I'm going backwards and forwards without giving it any real thought. Just an idea and go with it. It was the need to play with what was possible. 

Training to play is more than just learning moves, it's enhancing the ability to be creative, to give yourself the gift of movement and not necessarily use it to make it your identity but to use it as a tool to show what you're capable of. It takes time and practice. Yeah I do Isometrics and other things and they're a part of who I am but the practice of moving freely hits different. It's putting you into a different world altogether. A form of individualism that ties many things together, a family of exercises that forms your being. 

Courses like Movement 20XX teaches this and not just in the exercises themselves, but to give a person the freedom to express themselves. Yes you learn how each exercise works but you also learn about yourself, how to tie the exercises and moves together for your own goals and what you want to accomplish. Not just physical results but the mental aspects as well. You'll see things differently, you'll move in awkward positions yet it'll feel like nature, it's enhancing your brain to think outside the norm. You let go of things for a while and reevaluate what was great as a kid doing things that showed personality, being bold and making a game out of something. 

Train to play. Use the body as a tool, breathe into the earth and find the value what makes fitness amazingly awesome. It's not childish, it's child-like and you get to go back to a place where life is simple and fun. Find your creativeness, use your imagination and learn things that were part of our lives before we became overthinkers and self sabotaging our own individuality.   

The Unyielding Power of Dumbbell Training

In the realm of strength training, few tools rival the dumbbell's versatility, effectiveness, and raw, unadulterated power. These humble, yet mighty weights have been the cornerstone of countless physiques, from the chiseled gods of ancient Greece to the modern-day titans of the gym. Dumbbell training is more than just a form of exercise – it's a journey of self-discovery, a test of willpower, and a declaration of strength. Men such as Brooks Kubik, Arthur Saxon, Franco Columbu, Sig Klien, all used them and benefited them immensely.

The Unrivaled Benefits of Dumbbell Training

Dumbbells offer a multitude of benefits that set them apart from their machine-based counterparts. For one, they allow for a full range of motion, engaging stabilizer muscles and promoting functional strength that translates to real-life activities. This is particularly evident in exercises like the dumbbell shoulder press, where the absence of a fixed path forces the lifter to engage their core and stabilizers to maintain proper form.

Moreover, dumbbells are unilateral, meaning each arm or leg works independently. This unilateral nature helps identify and rectify strength imbalances, a common issue that can lead to poor posture, decreased athletic performance, and increased risk of injury. By strengthening each side individually, lifters can develop a more balanced physique and reduce their susceptibility to these issues.

Furthermore, dumbbells are incredibly versatile. With a single pair, one can perform dozens of exercises, targeting every major muscle group. From the classic dumbbell bicep curl to the more exotic dumbbell snatch, the possibilities are endless. This versatility makes dumbbells an ideal choice for those looking to streamline their workout routine without sacrificing effectiveness. For the most part, the basics will always be best.

The Mental Fortitude of Dumbbell Training

Dumbbell training isn't just about physical strength; it's also a mental gauntlet. The simplicity of dumbbells belies the complexity of the exercises and the mental toughness required to push through challenging workouts. As you stand in front of the mirror or sweating it out in your dungeon, dumbbells in hand, you're not just lifting weights – you're facing your fears, testing your resolve, and forging an unbreakable spirit.

The mental aspect of dumbbell training is often overlooked, but it's precisely this aspect that separates the champions from the mere mortals. The ability to focus, to push through in the face of fatigue, and to emerge stronger on the other side is a quality that transcends the gym and beyond. It's a quality that can be applied to every aspect of life, from the boardroom to the battlefield.

What Made Dumbbells Stand Out With The Old Timers Compared To Today?

The giants of yesteryear took Dumbbell Training a little differently. Although performed for aesthetic purposes in several cases, they were mainly pure strength builders as the physique was being developed. It was taken to a level where it wasn't merely relied on to build a body for the sake of bodybuilding, it tested the very best at their core to what strength truly meant in a time where muscle building was still a taboo thing. It wasn't like you can find a gym on every corner in the city, they were a secret sanctuary, a club for like minded men to harness their potential for being the strongest they can be. If you couldn't find a gym, you ordered the dumbbells through Mail-Order Courses that gave you a blueprint on how to develop your strength and physique, from the light work using tension made by Eugene Sandow, to building rugged muscle that used progressive overload by Bob Hoffman. 

Today, with more gyms (very few that matter) roaming around, there are more options than ever. This is a good thing but also has its flaws because in the Fitness Industry, things can be written using contradictions, scientific analysis that bares some merit but not fully as to what makes Dumbbell Training a tool for strength and not rinky dink aspects of group classes that involve weights lighter than a steel pipe. When it comes down to it, the old timers perfected the art but it has become a lost entity which we can reutilize to our advantage, to challenge our bodies but not kill ourselves in the process.

Being Smart About Dumbbell Training

It's important to understand the concept of how Dumbbells work to make you a powerful being. Like I said earlier, the basics work best and adapting to build on goals and developing the type of strength you want. Using too light of a weight and thinking you're going to turn into Superman isn't going to do much; on the other hand, using too heavy of a weight and thinking you're some bodybuilding resurrection of Ronnie Coleman, be prepared to be hurt and have trouble moving your body properly as you get older. It's about progression, alertness and understanding how to build the body while reducing injuries as much as possible. Strength through brains and brawn compared to just hoisting weight and hoping for the best. 

I would suggest investing in a home gym with Adjustable Dumbbells. You have options to get ones for lighter weights that could be useful and train that go up to 140 lbs, or you can get a set that goes up to a crazy amount of weight like 300 lbs and build strength that made men like Saxon, Grimek, Pearl & Park legends. Building strength that matters as opposed to just showing off what you can do. Stick to the basics such as presses, squats, pulls and grip work but also work on control, pace and weights that keep you strong; not just for muscularity but for health as well. 

For courses on the pure aspects of training with Dumbbells my suggestion is to check out Brooks Kubik's Books And Courses.....Mainly.

Dinosaur Training Secrets Vol. 1-3

Dinosaur Arm Training

Gray Hair & Black Iron (For Older Lifters)

Dinosaur Strength & Power Course #5 Dumbbell Training

And Dinosaur Dumbbell Training

Go kill it in your training endeavors and make the dumbbells work for you, not against you. Be healthy and amazingly awesome. 

The Eagle & The Hawk

A story I wanted to share with you today is one I forgot to mention around my birthday. Although it was brief, it was one of the coolest displays of nature I've witnessed in a very long time. While floating on the river and getting a farmer's tan (still have it in my arms, torso & my legs from the knee down LOL); me, the wife, her brother, his daughter were having a blast and I believe it was my other half that pointed out something perched up in a tree behind us. It was a bald Eagle.

Just seeing the site of one that was maybe 50-60 yards from us was insane let alone what was about to unfold. As this majestic bird just casually sits and take in the summer air, a hawk starts roaming around on the other side of the river that was the side of a mountain. The Eagle sees it and starts flapping its wings and starts flying above our heads. We didn't know whether the hawk was seen around a nest or it just flew around looking for prey but what began as two predators circling the river turned into something glorious that had to be seen to be believed.

The two powerhouses started circling each other and the Eagle would come back onto the tree it sat before or go towards a tree on the mountain side but then the Hawk stopped at a place the Eagle didn't like and they started going at it. The Eagle flew into the spot where the Hawk was at and put up one epic fight. They went at it for what seemed like an eternity but it only lasted maybe a couple minutes. You can hear the screeches from both birds in that spot and the Eagle chased the Hawk out. It was fucking bad ass and the Hawk leaves the spot just flying off into the distance while the Eagle was victorious and circled around the area in a glorious flight of triumph. 

If there was ever an unexpected birthday present, it was this. Being with family, floating the river, eating and drinking & getting to see two great Birds Of Prey fight a battle that ended with the American Bald Eagle winning. I don't know how much more American you can get than that. 

This was one of those moments that stand the test of time in your memory and witnessed by people you love and it's on your fucking birthday. What more could you ever want to happen or see? I feel honored to have witness such nature and having a blast that was full of laughter, music, pontoon boat, rafts, food, swimming and more. Cherish those times cause although I've seen Eagles roam here, I've never witnessed them battling until then. You don't get things like that in the big cities. I love living here and got to see that. 

Hope you enjoyed the story and have an amazingly awesome day. 

A Powerful Boost Of Testosterone Through Isometric Training

 When it comes to building strength and increasing testosterone levels, most guys focus on traditional weightlifting exercises like bench press and squats. But there's another, often-overlooked method that can deliver impressive results: isometrics. How the fuck does that even work? Let's jump in and see where it leads. These exercises might seem simple, but they're not to be underestimated – they're incredibly effective for building strength, increasing muscle mass, and boosting testosterone levels.

-The Scientific Aspects Of Isometrics and Testosterone

Research has shown that isometric exercises can stimulate significant increases in testosterone production. One study published in the Journal of Strength and Conditioning Research found that isometric strength training increased testosterone levels in healthy young men. Another study published in the European Journal of Applied Physiology discovered that isometric exercise-induced testosterone boosts were linked to improved muscle protein synthesis. For older men, it may give off great spikes with consistent training and other factors of exercise. So, how does it work? When you perform isometric exercises, you're creating intense muscle tension, which triggers a cascade of physiological responses. This includes increased muscle fiber recruitment, neural activation, and – you guessed it – testosterone production.

-The Benefits of Isometrics for Testosterone

1. Increased Muscle Tension: Isometrics allow you to generate maximum muscle tension, which is a key driver of testosterone production. By holding a contraction for an extended period, you're sending a strong signal to your body to produce more testosterone. 

2. Efficient Strength Gains: Isometrics are unbelievably effective for building strength, which is closely linked to testosterone levels. By getting stronger, you're creating a more anabolic environment in your body.

3. Time-Efficient: Isometrics are often quick and easy to perform, making them a great addition to your workout routine. You can fit in a few sets of planks or wall sits during your lunch break or after a workout. On Their own for a good 20-30 minutes, you'll be having a surge that feels like you can take on the world. 

4. Injury-Friendly: Isometrics are low-impact, which makes them perfect for guys who are recovering from injuries or dealing with joint issues. You can still build strength and boost testosterone without putting excessive stress on your joints. How can you not want to do this kind of training?

Since I've combined 60 Sec Isometric Push-Up holds and the 7-12 second intense holds into these workouts, my energy has shifted, strength has gone up, starting to see better definition, muscles have hardened more and my other workouts go crazy, even broke a small PR when I wasn't even at my best. That's part of the reason why Isometrics is so powerful in how they carryover to other forms of training and in life.  

Be amazingly awesome and build strength that would amaze others and have that surge of energy and lightness. 

Become A Lord Of The Rings: Another World Of Strength Training With Epic Results

 The humble gymnastics rings.  They look innocent enough, just a pair of wooden or plastic rings hanging from a sturdy strap or rope.  But don't be fooled, these unassuming tools can deliver a brutal beating to even the most seasoned athlete.  And yet, for those willing to put in the work, the rewards are well worth the effort. When I took on the Rings back in college, I was in awe of how different they felt from other forms of equipment.  The instability, the need to engage every muscle just to hold a static position - it was like nothing I'd ever experienced.  And yet, there was something about it that drew me in, something that made me want to keep coming back for more.

One of the most significant benefits of training with rings is the increased strength and control they demand.  Because the rings are unstable, you can't just rely on brute force to get the job done.  You need to engage your stabilizer muscles, your core, and your entire body to maintain control and execute even the simplest movements.  This level of control and strength translates perfectly to other areas of training, making you a more well-rounded athlete. It's one of the best ways to learn Time Under Tension. Rings don't just make you stronger, they force you to utilize Muscle Control to a great degree.

But there is no fucking way the benefits stop there.  Training with rings also improves your proprioception - your body's ability to sense its position and movement in space.  This is crucial for athletes, as it allows you to move more efficiently, avoid injuries as much as possible, and perform complex movements with precision and laser-like focus. Let's not forget the mental toughness that comes with training on these things.  The fear of falling, the uncertainty of whether you'll be able to hold a particular position - it's a mental challenge as much as it is a physical one.

So, how do you get started with training on rings?  First and foremost, you need to build a solid foundation of strength and control.  This means starting with basic movements like ring holds, ring rows, and Isometric Pull-Ups.  Don't be discouraged if you can't do these movements right away - it takes time and practice to build up the necessary strength and control. Not to mention patience.

One of the most important things to focus on when training with rings is the positioning of the body.  Keep your body in a straight line from head to heels, engage your core, and squeeze your glutes, flex every muscle.  This will help you maintain control and prevent injuries.  It's also crucial to start slow and build up gradually.  Don't try to do too much too soon - it's better to focus on perfecting the basics than to risk injury by pushing yourself too hard. Be simplistic and develop mastery.

As you progress, you can start incorporating more advanced movements into your routine.  Things like ring dips, ring pull-ups, and even more complex skills like planches and front levers.  But remember, the key is to focus on control and precision, not just brute strength.  It's better to do a few perfect reps than to struggle through a dozen sloppy ones. Sloppy means higher risk of injuries.

Of course, training with rings isn't without its challenges.  The instability of the rings can be intimidating, and the risk of injury is always present.  But for those willing to put in the work, the rewards are well worth the risks.  Not only will you build incredible strength and control, but you'll also develop a sense of mental toughness and resilience that's hard to find elsewhere. 

In my own training with them back in the day, I just kept it to the basics, never really going further than Dips, Pull-Ups & Push-Ups. As long as you stick with those, you'll have a level of strength that will carry over to your later years. If you're looking to take your training to the next level, I highly recommend giving gymnastics rings a try.  They may not be the most glamorous piece of equipment, but they're certainly one of the most effective.  With patience, persistence, and a willingness to learn, you can unlock the incredible benefits of ring training and take your fitness to new heights.

I recommend looking into guys like Mike Gillette, Al Kavadlo & Matt Schifferle. This trio alone will give you the tools and programming that could be used to strengthen your body in the Gymnastics Rings and other forms of Suspension Training. They may be challenging, but the rewards are well worth the effort.  So why not give them a try?  You never know what you're capable of until you try.

Be amazingly awesome and build that upper body you can be proud of without always going to the gym. 

Weight Vest Walking: Epic Cardio Without Needing To Run

Ah, the humble weight vest. A simple, yet brutally effective tool for those looking to take their fitness to a different level. And what better way to utilize this beast of a training aid than with one of the most fundamental human movements: walking. Weight vest walking is incredibly simple but also underrated. It's time to lace up, strap on the weight, and kill that work capacity and conditioning.

*The Benefits are Real*

Weight vest walking is more than just a novelty; it's a potent training stimulus that can yield impressive gains in strength, endurance, and overall fitness. By adding resistance to the walking movement, you're engaging your muscles in a way that's both challenging and rewarding. Here are just a few of the benefits you can expect:

- Increased Strength: Weight vest walking targets multiple muscle groups simultaneously, including the legs, glutes, core, and even the upper body to a degree. As you walk, these muscles are forced to adapt to the added resistance, leading to increased strength and hypertrophy.

- Improved Endurance: Walking with a weight vest is an excellent way to boost your cardiovascular endurance. By pushing yourself to walk further and faster with weight on your body, you'll be improving your heart's ability to pump blood and your muscles' ability to utilize oxygen. Myself, I'll go for 45 min to roughly an hour in my own training. The feeling you get when you take it off after is nothing short of incredible. 

- Enhanced Bone Density: Resistance training is a proven way to improve bone density, and weight vest walking is no exception. By putting stress on your bones, you're stimulating the production of new bone tissue, which can help to prevent osteoporosis and fractures. Strong bones will help you in the years to come with the right tools and programming to suit your goals.

- Increased Caloric Burn: Weight vest walking is a form of loaded movement, which means you're burning more calories than you would with regular walking. This can be a useful tool for those looking to lose weight or maintain weight loss. Burns up to 3x more calories than regular walking. 

- Improved Mental Toughness: Let's face it: weight vest walking isn't easy (if it was, it wouldn't be worth it). It takes mental toughness and discipline to strap on a heavy vest and get moving. By pushing yourself through the discomfort, you'll be building the kind of mental resilience that can translate to other areas of your life. The carryover is astounding. 

*Getting Started*

So, how do you get started with weight vest walking? Here are a few tips to keep in mind:

- Start Light: Don't try to lift the world on your first day. Start with a light weight and gradually increase the load as you build strength and endurance. Depending on your size, it varies for men and women but for men, I'd start between 10-20, women would be 10-15. Gradually build up. For most workouts, I rarely ever go past 40 but have carried up to 60 during a walk. 

- Focus on Form: Good form is essential when weight vest walking. Keep your posture upright, engage your core, and try to maintain a smooth, consistent gait. Start to slouch and you'll feel it later and it won't feel good. Keep an eye and focus on your breathing as well.

- Choose the Right Vest: Not all weight vests are created equal. Look for a vest that's comfortable, durable, and allows for easy weight adjustments. Like from Kensui...They have adjustable vests where you can put plates on and give you the idea of progressive loading as you get stronger, just like in weight training. 

- Mix it Up: Don't be afraid to mix up your routine. Try walking on different terrain, incorporating hills or stairs, and varying the weight and duration of your walks. Hiking is a hell of a burner.

*Advanced Techniques*

Once you've got the basics down, it's time to take your weight vest walking to the next level. Here are a couple advanced techniques to test out:

- Weighted Walking Lunges: Alternate legs in a walking lunge position while wearing your weight vest. This will target your legs and glutes in a unique and challenging way.

- Long-Distance Walking: Challenge yourself to walk a certain distance with your weight vest on. This can be a great way to build endurance and mental toughness. Go for an hour and see how it feels. Think my longest walk was around 90 minutes and that was going up hill, coming back down and going around the neighborhood in reverse.  

*Common Mistakes*

As with any form of training, there are common mistakes to watch out for when weight vest walking. Here are a couple to keep in mind:

- Poor Posture: Make sure to maintain good posture when walking with a weight vest. Slouching or leaning forward can put unnecessary stress on your joints and muscles.

- Too Much Weight: Don't be afraid to start light and gradually increase the weight. Trying to lift too much too soon can lead to injury or burnout. Look at the starting weight at the Endurance Benefit.

*Conclusion*

Weight vest walking is a powerful training tool that can yield impressive gains in strength, endurance, and overall fitness. By incorporating this brutal yet effective technique into your routine, you'll be unleashing the beast within and taking your fitness to the next level. So, get out in the fresh air, walk with power and pride and get those gains. Be amazingly awesome. 

The Pull-Up Paradox

Pull-ups are one of the essential elements that tests strength which also requires power and technique. As a staple exercise in many fitness routines, it's important to weigh the pros and cons of pull-up training.

The Pros....

- Upper Body Dominance: Pull-ups build incredible strength in the back, shoulders, and arms, making them a compound exercise that drives results.

- Functional Strength: Pull-ups translate to real-life movements, such as climbing, lifting, and carrying, making them a valuable exercise for functional fitness.

- Mental Toughness: Mastering pull-ups requires perseverance, discipline, and mental fortitude, building confidence and self-esteem.

Caution: The Cons

(Those who are fanatics might get offended or find it off putting but these are the facts)

- Injury Risk: Poor form, overuse, or inadequate loosening up of the muscles can lead to injuries in the shoulders, elbows, or wrists, taking you out of commission.

- Accessibility Limitations: Pull-up bars might not be readily available, limiting access to this exercise for some individuals. Trees, Rings & Suspension Trainers may give you some leeway but some believe Rings & Suspensions don't always count as pull-ups which is bullshit LOL.

- Plateau Potential: Without progressive overload or variation, pull-up training can stagnate, leading to frustration and boredom.

Progressing....

To unlock the full potential of pull-up training, focus on progressive overload, consistency, and patience. With dedication and persistence, you'll unleash some serious strength, reaping the rewards of this challenging yet rewarding exercise and its variations. Try doing them with Fat Gripz, they'll really test you. 

Some will go overboard even working around certain injuries like elbow pain which can affect your real potential. The type of guys I highly recommend you give a look through is Matt Schifferle & Al Kavadlo. If anything, they're some of the top guys on the subject of Pull-Up Training, digging into the very core of what effective methods are used to keep you strong but also pain free. However, guys like the overzealous and injury prone David Goggins are not the type of role models that really tackle the issues. He's more of a glory hound that at a glance is inspiring because of his background in the Navy Seals and his crazy running workouts/marathoning but if you look at it on another level, that dude has more injuries than anyone would want to count and his pull-ups are decent but not worth the amount done. 

There are other guys out there that are over the top about pull-up training and act like it's the only thing that matters when it comes to Bodyweight Training (spoiler alert, it isn't). For them and this is a general outlook for some of the influencers out there, that if you don't practice pull-ups and/or do them the way they teach, you're a loser. It's not true and doing 100 pull-ups or more in a workout too frequently or even GTG style can have dire consequences later on in life. Doing a few here and there either in sets or throughout the day isn't the worst thing but it's important to pay attention to how you feel and if there's pain, STOP!!! For me, I don't go any further than 20-30 total reps in my training, right now I'm at 20 doing them in sets of 3-4 and that's more than enough for me. 

It's not about the quantity, it's about technique, quality movement and feeling strong; not painful or trying to be better than anybody else, there's always going to be somebody better so why really fight it? Do what works best for you and stay on level during and after training. If you're going nuts day and day out, it's going to bite you in the ass one way or another. Being in pain and not even being to lift lift your arms or hold a cup of orange juice in your hand is NOT something people with a conscience would strive for. 

Get strong in pull-ups and make it worthy for joint health and long term strength. Be amazingly awesome.