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.