Double The Reps Double The Fun

 Been some time since I've done circuits from Darebee, ended up doing a couple recently and both were Martial Arts based (Punching, Kicking). The latter workout was actually quite invigorating, it wasn't too difficult but it wasn't a walk in the park either. With all the goofy and fun names the people who work on the site, it wasn't too bad. 

Normally when it comes to those kinds of workouts, I would switch things up or change exercises to suit me better and also stick to 7-10 rounds with the regular reps displayed but this time I took it a step further; I doubled the reps and went 10 rounds with the only break was a few seconds marking off the circuit. This took 22 min for the full workout and it a lot of muscle groups.

So as you can see, that would be a lot of total reps. When it was doubled, you're looking at 1000 Punches, 400 Squat Hold Punches & 200 Calf Raises getting at 1600 Reps for the workout. All I can say is, this is way cheaper than Tai Bo and you get just as much benefit if not more. Darebee is an amazing website that is dedicated to binging workouts for free that would challenge just about anyone. Some workouts are pretty easy and some will knock you on your ass, you never know what you'll get until you do it.

From Martial Arts to Military to HIIT and more, you're getting workouts that last a lifetime and can be adjusted to your level and you can choose to do their Extra Credit form of rest between circuits or getting in on forming your own program. Regular workouts, 30-90 Day programs, nutrition advice, basic forms of meditation and other stuff. It's a favorite of mine when I feel like getting into something different and adjust to my style. Check them out. If you feel like donating, they have that option or you can get their workouts in book form HERE.....

Have an amazingly awesome day and get going. 

Don't forget to check out the MAJOR SALE going on at Lost Empire Herbs. Get killer Discounts and be sure to put in the Code at checkout....

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 With everything going on in the world right now personal health has become the forefront of the conversation. This is why supplementation is important and having a trusted provider is even more important. Our bodies are our life, and what goes in our bodies can have astounding results.

I firmly believe in what Lost Empire Herbs has to offer when it comes to health supplementation and I am going to share my reasons with you. It is not every day I come across a company so dedicated to helping others that I want to let everyone in on the action.

Here are a few reasons (but keep reading because they just launched their biggest sale of the year and I don't want you to miss out).

Each product Lost Empire Herbs sells is INDEPENDENTLY LAB TESTED for quality and all the results are posted to the website for you to see.

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Phoenix Formula (Energy, Balance, Rejuvenation): This is an herbal formula of Pine Pollen, Shilajit, He Shou Wu, and Ant Extract. This formula is loaded with vitamins, minerals, and amino acids that support energy, hormone function, longevity, and much more. This is a great daily supplement for men and women.

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For most men, testosterone starts diminishing around 30 years old… 

With many culprits to blame there are a few more common than others like hypogonadism, aromatization, medications, xenoestrogens and the list goes on, but we are going to focus on these today and how we can fight back against them!

Hypogonadism is when the testes simply quit producing a optimal, healthy amount of testosterone. Unfortunately, this can happen with age. Even the healthiest men can suffer from this.

Another is aromatization, this is the conversion of testosterone to estrogen… This really sucks because even if you have high T levels it can be deemed basically useless when the body thinks there is an imbalance of testosterone to estrogen ratio and begins the process of aromatization. That means buh bye to your “Free Testosterone” and we don’t want to do that. Free Testosterone Levels are much more important than just overall testosterone.

Another thing I want to mention before getting to a solution is medications and chemicals. While much of this cannot be avoided our bodies do suffer. For example, we experience massive amounts of hormone-disrupting chemicals daily from the air we breathe, the plastic used for food or drinking, soaps and shampoos used on our bodies and the list goes on. These also have a negative effect on testosterone.

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I have a safe and natural one to share with you…

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… it’s an all-natural, drug-free way to boost free T, balance out hypogonadism and get into optimal male health.

You get both the powder and tincture to optimize the hormone boosting effects.

Tongkat Ali: This Ancient Herb can Boosts Free T Up To 440 %. Tongkat Ali is known to support men’s testosterone, hormone health and even help increase lean muscle mass. Increasing steroidogenesis also helps boosts sex hormones, especially free T and also stimulates DHEA (a critical hormone that’s necessary for balanced male hormones)

Nettle Root Powder or Tincture: Nettle Root is a Natural Aromatase Inhibitor. Aromatization is the conversion of male hormones into estrogen (BAD). This not only means you won’t get the benefits of the androgens, but it can actually be turned into something that works against you. While both men and women need estrogen (in different amounts) too much is typically a bad thing, contributing to estrogen dominance, especially of the worst kinds of estrogen-like estradiol. RECOMMENDED to TAKE WITH PINE POLLEN PRODUCTS

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Do You Swing?

It's always fun finding something that peaks your interest or you want to try out certain things. I normally don't do swinging movements when it comes to training but I decided to give them a go by making a video of doing various swings (1 & 2 Handed) with different implements that hit different muscles but also at different weight. The way I was taught kettlebell swings was kind of funny by one of my friend's brother. I could rep out ok when it comes to the swings but they weren't a big priority.

One of the guys in my Isometric & Alternative Fitness group on Facebook was talking about Kettlebells and something got inside my head that I should get a video going of swinging not just the Kettlebell. It was fun actually and made it a bit of a Micro Workout. For the most part, swinging a Kettlebell can be beneficial but there's technique involved that should be trained properly so you don't hurt yourself. It's explosive and can get you into decent shape with practice. It was one of the things that helped Bud Jeffries with his big weight loss years ago.

The implements I used were the loadable Soft Kettlebell, the Thor Hammer, Sandbell & Darth Vader Kettlebell. They ranged from 30-70 lbs which is more than enough for most people and because of the change in how you hold them in order to swing, you are hitting muscles not normally associated with the typical swing. There's a pinch grip, a vertical grip and the normal grip. Doing these one handed can be tough especially with the hammer and sandbell, those made me work extra hard just so I don't drop them.

I might incorporate the swing into my training more since it's a fun move especially with the Vader one. A few rounds of that with sledge work and/or step ups, be a hell of a workout. 

I Will Be Iron By Bud Jeffries 

Hiking And Step Up Challenges

 Leg Conditioning can go a long way in how to determine your true level of fitness and not always how you look. Strength is always a good thing but how long does it last? A few minutes, an hour, all day? Some do Leg Work either for sports reasons, bodybuilding or to maintain some level of endurance and or strength endurance but what would the main point be?

Challenging ourselves is a good way to test our abilities but how often should you do them and the intent behind the challenges? People train for months on end to just compete in the Crossfit Games (don't get me started on that) or do a Tough Mudder or Spartan Race, so where does it end? The purpose of a challenge is not just doing the physical aspect of it but also where and how we set our minds to those challenges. My biggest purpose is to maintain a certain level of conditioning for whatever comes up at a moments notice and that's where I like to test myself with Step Ups and as recently (or at least for a time) hiking.

One of the Step Up Challenges I've done recently was doubling up the amount of reps per leg with the deck of cards. The most I've ever done with a deck doing Step Ups was 1000 and that was a doozy. I wanted to see what I can do by doing twice as much on a card and testing my cardio more than anything. For the cards I did, I made it to 436 and that was the amount I was willing to do that day. Normally with a deck for a joker would be 100 reps (50 per leg) but this time when that asshole came up I had to do 200 (ended up doing 2 sets of 50 per leg since it was my first tie trying it) and already had done a few cards prior that were 12-20 per leg. It was a hell of a challenge and sometime going to see how much further I can go.

As for the hiking, that was always fun for me. I've hiked around the mountains of both the east and west coast and some were pretty nuts like some in Lake Tahoe and in the Redwoods. A couple times now, I wanted to test myself to see what my conditioning would be like to hike up around here wearing my 40 lb weight vest. The first time was a couple weeks ago on a Thursday and just hiked up this hillside near the house that had some steep areas and came back which took about an hour, not too bad. Last week, I wanted to go even further, so I hiked up to a further area and just before coming back down, I went through a forest trail that's above the road leading to the lake and did a portion of that, than I went back to the hillside and back home. The whole hike/walk took 73 minutes which is one of the longest I've ever gone with a weight vest on. Came home covered in sweat like I was just under a waterfall and ended up losing 3 pounds in the process during that hike. 

Hiking is a great form of exercise but adding a weight vest to it is a whole other animal and I'm happy I got to experience it and can't wait to do it again. I love being in nature and seeing what's possible for me to do. Was I sore when I came back from that hike? I felt the affects but not to the point where I couldn't walk the next day. It's a hell of a conditioner and it was more of a mental thing than physical. After maybe the first 20-25 minutes, it felt smooth and my breathing was really good and the last 10 minutes or so, I had this burst of energy and was basically power walking back home and didn't feel fatigue. Maybe it was just adrenaline but I loved it. 

Test your abilities and see what's possible for you. Get out in nature and just experience what has to offer. Our world these days is just crazy and full of people hating on each other and not experiencing the beauty of things. Find the beauty and hold onto it. It is out there, you just have to look.