Building A Strong Foundation For Great Posture

Having good posture has a certain presence to it. You don't have to be a pompous jerk or look down at someone in order to have good posture but it is important to have muscles that give you that solid look that grabs people's attention. Great posture is built on having a strong core and a mighty back with the shoulders pulled back and having the chest up.

How you breathe determines your posture as well, some people breathe through their chest, others through their diaphragm, i'm thinking why not do both and master them so when the occasion calls for it you know how to apply them. Some people actually believe diaphragmatic breathing makes a person lazy and weak while the chest breathing makes them super strong, for me that's a crock because from the diaphragm, it is a natural instinct that we as humans have had since we were born. How can you ever say something natural is an automatic outlook of weakness? There are many ways to breathe incorrectly but there are others that breathe with efficiency and power. Look to Paul Bragg's book on Super Power Breathing For Health on this subject.  

An ideal outlook on developing poor or bad posture is how you apply certain exercises and if there's too much or too little of what developes that posture. One thing you don't want to do is do too many exercises that require a ton of pushing that brings out that hunched over look. There are many people that love the bench press and do so much of it that it destroys their ability to have solid posture because the shoulders are too far forward, chest is caved in and looking like a hunchback. Now push-ups, bear crawls, crab walks and Isometric pushing really helps the opposite but it is valuably important to do a great amount of pulling which strengthens the back, powers up the core muscles and pulls back the shoulders. Lately due to more observations on my lower back issue, I instinctively learned to do more specific ab and back training. I do more of my pushing training through animal exercise but at the same time I realized I needed to open up the core and back more using specific equipment to target those areas without isolation. I use the TNT Lifeline Cables for back training doing curls, rows, pulldowns and stretching pulls while using the Power Wheel for strengthening the core muscles. Just after only a few times my posture and lower back have gotten way better.

Muscle Control is another powerful method for developing posture as you apply the flexion and relaxation of the muscles being performed whether individually or as a group. Some of the strongest athletes of the early 20th century had tremendous posture and it helped them live a long life. One of the best was George Hackenshmidt the wrestler and weightlifter from Estonia that lived until the age of 90. He emphasized the application of exercise using the best methods possible that went beyond just strength. Posture is what separates you from the pack.

Make it the best you can and strengthen your body with purpose and health, not just for vanity.

A Workout Fit For The Ultimate Star Wars Fan

What would it feel like to have the Dark Lord of the Sith in your hands? To feel the power of the darkside in order to be in the best shape possible; look no further than Onnit's new line of Kettlebells based on the phenomenon that is Star Wars. Kettlebells have been a staple for physical strength & conditioning for years now and have been a part of Physical Culture for well over 100 years. There have been different variations of the Kettlebell but never anything like this.

When you have a Bounty Hunter, a Stormtrooper & the greatest villain of them all Darth Vader as the new heads for Kettlebells, it brings out a whole new level of fear in competitors and inspiration to be not only in incredible shape but an added bonus of Bad Assery. These three loathsome figures have been meticulously sculpted and cast in dark black iron to strike fear into the hearts of all in their presence. You will never find a more wretched group of scum and villainy in any gym.

There are plenty of exercises to do with these awesome bells and regardless of your age or sex, they can give you the tools to develop a level of conditioning and physique that would make Luke Skywalker hide in fear just like he did when Rey found him in Episode 7. With the addition to Kettlebell Training, it can help build loads of explosive power and other major attributes through efficient full body movements. These bells come in sizes of 50, 60 & 70 lb weights; a bell for every creature in the galaxy.

Pre-Order today and get ready for the battle of your life and hone the power of the darkside in the palm of your hands.  

Developing A Thick Bull Neck Without Weights

In sports and in life it is critically important to keep your head on your shoulders yet many neglect to train the area that is attached to the head which is the NECK. The people with thick necks are usually football players & wrestlers and that is because of the full contact blasts they take especially pro wrestlers who get tied up in headlocks, rolling out and even kicking out have to have a strong neck otherwise it could be disastrous. Same thing with football players that tackle head on like fighting bulls, buffalos & rams; they're necks need to be a key factor in winning a fight otherwise you can shatter your spine and be paralyzed from the neck down.

For over 12 years, I have studied, trained & learned various aspects on training the neck. Off and on and a lot more on lately, I have been working on building a strong neck for practically any occasion. I rarely ever touched weights for neck training and that's mostly because most weights or machines isolate only a small portion of the neck in a specific position so unless you need to fix a weak area you don't necessarily need a machine to build a powerful neck. Because of the methods I have practiced, I have developed a thick 20 inch neck without ever touching a single pound.

Some exercises even for bodyweight can be debatable or controversial depending on who you talk to and how certain methods are applied. When I had my very short stint training in high school wrestling I was taught to bridge on the top of my head and because I never heard of the bridge then I didn't know any better. It turns out years later, it wasn't the best type of bridge to do. I really began my style of bridging from learning from Matt Furey's Combat Conditioning Book and applied the more stretching component of bringing the nose to the mat. This was my first taste of learning how to handle my neck in awkward positions and the experience just kept growing. Eventually within a short period of time I was able to hold a bridge for 3 min. with feet flat, arms off the floor and nose touching the mat.

I wanted to learn more on how to make my neck stronger not just from bridging. One of my favorite methods came from Jim Forystek's Book Flexercise where it taught how to build a strong neck using self resistance exercises where you applied pressure to really make the neck work as you went through a movement. It had a specific level of repetitions that you progressed to so you can safely build the neck without straining. I hit level 3 status for those exercises quickly and my neck was getting sculpted but the funny thing was I didn't really care how sculpted my neck looked, only cared about making it stronger, durable and flexible.

The neck is a fist impression of a strong and powerful individual. It doesn't need to be sculpted like a bodybuilder which to me is more counterproductive because most bodybuilders today don't have that strong of a neck. A neck with power shows confidence and gives off a strong vibe that tells a person that is full of vigor and posture. If you have a weak neck, you have a greater chance for injuries and very hunched over. The course that settled it for me to really develop the neck I wanted was none other than Advanced Bridging by Logan Christopher; this alone taught me the true value of neck building and honing a thick bull neck that screams strength. From holding specific positions to rocking gave my neck the fuel it needed to develop size.

If you're interested in learning the deepest aspects of building a thick neck, look for the man with the world's strongest neck Mike Bruce who developed his neck in ways that cannot be matched by anyone. His neck is so strong, he's literally lifted hundreds of pounds while moving his head up and down, has had steel bars bent across his throat and even a horseshoe. This was all done by applying methods he used in wrestling and Martial Arts while utilizing strongman techniques and firmly applied bodyweight style conditioning.

You can apply weights for neck training but you have to be extremely cautious and be safe at all times. The neck is a set of muscles and tendons like everything else but its a lot more delicate than practically any other part of body because its in congruent with the spinal cord and that electric power from the brain to the spinal cord is firmly in the neck. So train with intent, purpose and able to apply with proper technique. There have been countless injuries due to spinal cord breaks and hitting the neck in the wrong spots. One of the most famous is from the injury that put legendary Superman actor Christopher Reeve in a wheelchair until the day he died. Another athlete that had a major neck injury but had someone or something on his side that had pull out of being a vegetable was pro wrestling technician and high flyer TJ Wilson aka Tyson Kidd. He had a match a while back and landed really badly on his head or his neck I can't remember which one and it was so bad he had to be carried out on a stretcher and put in a severe neck brace. The upside to this is that because of his training building that neck, it was so strong it kept him from being in a wheelchair for life or worse killing him.

I'm not trying to get you thinking the worst scenarios but I'am being honest on how important it is to train the neck with proper technique and developing a strong foundation that can help prevent disastrous circumstances. Here are my key ingredients to developing a powerful neck.....

Bridging (Front, Back)

Bridge Rocks (Front, Back, Side To Side)

Self Resistance Movements (Side To Side, Turning Of The Head, Up, Down, Circular)

(Advanced Movements)- Bridging Gymnastics (Kicking Over & Back), Headstand Neck Stretches, Circular Walks In The Bridge, Front Bridge Plank

I personally do the majority of these almost daily alternating a couple exercises. Don't jump into some of these right away, build up to them and progress to advanced variations & exercises. It's not going to happen over night and some of these are extremely difficult especially if you're someone of a heavier size. When I first kicked over in the bridge I was 230+ lbs. and I had to have solid form in order to pull it off, you can be far smaller and kick over with not so good solid form but its vastly important to have the best form possible to safely do this. Build the best neck you can and pay attention to weaknesses & the ability to progress.    

How Long Should You Rest Between Sets Of Exercise

This all depends on your goals and what you're trying to accomplish whether it's preparing for competition or overall fitness. Resting can also mean a lot of things; are you sitting down? Are you walking around after a set? Are you active at a lower intensity? Or are you just going non stop?

In my opinion, you should rest as long as needed, not as long or short as someone tells you to. I've been through the 30 seconds rest periods, 2 min., 5 min., 15 sec. and so on and so forth and I have come to the conclusion that if you need to catch your breath then do so and take as much time as you need. When it comes to conditioning, the objective is to keep going and if you're in need of a rest or finished say a circuit, do a lower intensity exercise that is active and keeps you at a solid level of cardio. If you've been hitting it hard with the weights or you have done some rough HIIT than I suggest you rest as long as needed to.

Rest periods for the most part written out by various trainers and fitness enthusiasts make mere suggestions and some are very questionable especially those that have you doing some heavy training but your rest time is way short. I get it, you want them to keep their heart rates at a high level but suggesting a rest period when someone isn't in the shape for that workout and telling them if they're weak or not for how long they rest is ridiculous. I have been through some of the most intense training around and some that are considered beginner, I barely made it and i'm in good shape.

This is where it can be debatable for people and depending where the training is from and who teaches it can be overwhelming. When you're following someone at their pace, at times you won't be able to keep up, doesn't mean you're not in shape, just means you're not meant to. When it comes to programs like DDP Yoga, the objective is to keep going but he does remind you if you need to back off a bit then do so because if you're going harder than you need to, it can cause injury.

You want to be able to recover at an optimum level for you and how do you know if you're resting enough? Is your form at a solid level when you move onto the next exercise or set or is it sloppy? Are you able to go at the pace you've progressed or are you going slower? How are your energy levels? These are the things many don't think about and the reason why that is it's because they were told to only do this and that. The key to learning this is being able to be intuitive and understanding your awareness and the ability to go at a level needed to progress to a greater stage or efficiently in another exercise or set.

I firmly believe in resting until I'm ready for the next set. I've been experimenting with skipping rope or the airope lately where if I get too tired during certain rounds of the animal dice game or I used it as rest between each exercise from the recent Cable workout, I skipped enough to let things go down a bit but at the same time i'm staying active. I rest only enough to where my breathing is good and the lactic acid has died down a bit for me to go hard again. So far this has been working extremely well for me and I have stayed on active rest sometimes shorter to catch my breath and sometimes a little longer to be at a good pace so when I go back, i'm efficient.

Resting is just another word for recovery and if you're able to go through an entire workout without needing recovery time, that's awesome and impressive but if you need to catch your breath and need to move around a bit and recover than do so, don't be afraid to recover. Recovery is just as important as the training itself and if it's not on a balanced level (which can vary an individual) than you need to make it so. Have a foundational ratio and you'll be reaching levels of fitness that are just awesome.

Super Conditioning For Women

A strong woman both inside and out make up the very best of what this world has the potential to be. It's more common nowadays for women to have a strong and powerful independent nature and be able to handle things many men cannot fathom. Forget physical strength for a second and let's look how conditioning plays a major role in both life and in sports for women; in my opinion, women have just as much of potential or even more so often to be in better condition than most men for a specific purpose.

The mere hardcore fact that women pull off more strength and endurance for going through childbirth should give you the not so subtle hint that conditioning for training isn't just possible, it'll be a greater capacity to progress at the best level. Girls are beyond capable to being in the best shape they can possibly be in and more often than not can have greater strength pound for pound than the average man. Men do have a greater capacity for developing hardcore strength due to our testosterone levels compared to women but yet women can be so freakishly strong that would make a man run in fear. 

Think of a woman that can swing a 100+ lbs Kettlebell and weigh no more than 110 lbs. That's just insane, most men cannot match that if they were to weigh 200 lbs. or more and swing with the same weight. Women can possess incredible physical strength but they also have the enormous capabilities to be highly conditioned and can go for periods of time that is just incredible. One of the best ways to develop great conditioning is to be able to handle your bodyweight in various positions where it does take some great strength to do it. Eddie Baran's Body Sculpting For Women can do just that and turn them into powerful and strong women that can go and be able to pull off some amazing feats. 

Women can get seriously conditioned using nothing more than their bodyweight. If you decide you want to get on the weights wagon then I suggest you check some amazing women such as the Scottish Tankerbell Kirsten Tulloch, the 5ft badass of Ant Strong Melody Shoenfeld & one of the most athletic women on the planet today and the South African Queen of Kettlebells Vanessa Raymond. Go beyond just building great muscle (without great bulk) and take on fun and exciting training ideals that not inspire women to be very strong but incredibly skilled at whatever they want to accomplish.

One of the cool things I love to do for others is to give a bit more than they pay for because let's face it when you invest in something especially in health and fitness you want the best bang for your buck. That's why when women order products at my Advocare Store, you won't just be investing in top quality supplementation with healthy tips on food but from me personally you will also get bonus workouts you can do anywhere, anytime that are based on powerful women in Comic Books & Mythology; Heroines, Villains, Goddesses & others that break stereotypes and inspire girls from all walks of life to be in the best shape possible using simplistic methods that have stood the test of time. Most men cannot do some of these workouts and as a man myself, I had trouble keeping up with a few of them, that's how tough they can be but despite the challenge they're fun and don't take too long to get you going. Be able to train less than 30-45 minutes a day with workouts that do more in that time than it takes to get the gym, train and leave. Wear whatever you wish, listen to your favorite tunes and get into that amazonian mindset of kicking ass and conquering a workout that could take down some of the best athletes on the planet. This isn't crossfit or extremely hardcore, they're very simple yet highly effective to be fit on a long-term basis. Adjust your own levels according to your current state of fitness and build up to high levels of Super Conditioning. 

HAPPY LABOR DAY: TIP ON HOW TO KEEP MOVING IN YOUR WORKOUTS

Hope everyone is having a fun Labor Day and making the most of it. This weekend has been a partial rollercoaster for me mentally but I never give up on what I love and that's training. Got a couple of new movies on Blu-Ray such as Baywatch & Batman And Harley Quinn and experimented with something I never tried before and wanted to give you a little tip...

During some recent playouts, I tested out how I can keep moving during rest periods or if I start to feel a little tired. It was during my Animal Dice Game and in between rounds I would go to the Airope and do some skipping to keep myself in that cardio zone and boy did it pay off. Just doing enough rest with this to catch my breath but still moving and I was cruising through that game really good. Once I started feeling tired, I repeated the skipping.

Now I know what you're thinking (In that Magnum P.I type tone), you might be asking "Why don't you just use a regular jump rope or just sit down and/or walk around if you're tired?" Well my good man (or woman), I could use a jump rope which I do have that you can get here but lately, its been very smoky due to forest fires from the state east of us (Montana) and breathing that in can be hazardous and it isn't easy to jump rope with ceilings. Also yes I could just walk around which I do from time to time but sitting down is out of the question because in order to stay in top condition in training, you never stop moving.

I like the airope because for one it gives me a chance to work on coordination with my right hand and I can skip anywhere, anytime.  It works the calves like crazy and you get a hell of a lot of cardio out of it and that's what you need to help increase chances of fat loss and weight loss. This is only needed in between sets of any exercise you do or in between rounds if you do circuit training. This keeps the blood flowing and keeps your heart rate at a solid level while "resting". If you prefer a jump rope, awesome use it. Jump ropes are a classic conditioning tool that has been around for generations. The airope is just another tool in the arsenal.

You want to be in as good of shape as possible regardless of what you're training for. Using a simple tool to keep up cardio while going for strength, agility, conditioning and/or endurance can take you into the far reaches of fitness. Imagine what it feels like to never tire, make your friends go "damn does this guy ever stop" and be able to have so much energy you'll be burning calories like no tomorrow. Rope skipping can be a great starting point or it can be a part of your bag of goodies to be in the very best shape possible. Make it work for you.

Sometimes 20 Minutes Is All It Takes

While making the best of the animal dice game, I have learned that despite being able to do a full at one time, its not the ideal amount of time to get in the best shape possible. You can play it as long as long as you wish and if you could go longer than an hour that's awesome but I have found that my best for staying as strong in the end as the beginning is around 20 min.

People like to go to extremes seeing how long they can really go and regardless of form or consequences they shoot beyond what the body is capable of. The important aspect of true fitness is not to push beyond the limits for a long-term basis. Many won't like this but it is the truth. I don't want to be hovering over like I just got my ass handed to me like McGregor in the 10th round, I want to be able to walk out knowing that I could still go but have done enough to say "ok that's all for today." That doesn't mean I'm not putting in the work to get in shape, very much so and because animal moves are often so intense that training hard for too long of a period of time can be more diminishing than result producing.

The way the game is set up is different every single time because one day you might find easier exercises to move around in and not go all explosive but another day you can put your legs through the ringer and only last maybe 10 min. before you're spanked. After going through hundreds of rounds, thousands of steps/reps and many many animal moves I can expertly say some days you'll feel like you can take on the world but don't expect it to be permanent because sooner or later, you'll have that playout that is so intense it'll be short as hell but you'll still be in awesome shape.

There's a massive difference between running on a treadmill for 20 min. than it is to do a full animal playout; the intensity are pure opposites because while running at a fixed speed and a specific motion, you'll be putting your body through a whole other realm of crazy as you crawl, jump, hop, balance, hold and coordinate in very awkward positions and using muscles you don't normally realize are being worked. I've ran and walked on treadmills in the past and they were boring as hell but when I do the same amount of time doing animal moves, I'm moving through planes of motion, having to adjust every single step to stay balanced, be able to stabilize my core in weird positions and i'm building much more than cardio; i'm building strength and power in those positions. You can't get real strength from a treadmill, its physically impossible.

The most intense training is more likely to gain a success in your fitness endeavor than a low intensity style of fitness. Greater intensity builds muscle quicker and you're burning calories far greater than at low intensity due to the nature of muscles being used and the ideal movement it provides. Sometimes, 20 min is all it takes.  

SUMMER END SALE AT LOST EMPIRE

Been waiting to stock up on herbs? Or even waiting for the first time to dive into the amazing world of natural herbs?





Wait no longer… It's SALE TIME.






Since summer is almost in the rear view we figured why not celebrate another beautiful year.



SUMMERS END SITEWIDE BLOWOUT STARTS NOW!



Coupon Code: SUMMER15








Save 15% on EVERYTHING sold on the lost empire herbs website, Yes - this means, herbs, formulas, gear… the whole enchilada.






Already know what your heart desires? You can enter here!


Want a cheat sheet? Enter here to view a complete list of herbs, description and health benefits associated. For those who may have missed the last few products released let’s recap!


Maca Powder: Also called Peruvian Ginseng has been a popular herbal supplement in the West for years. The two things Maca is known for in the West is for its ability to promote healthy sexual function and as a nutritional powerhouse. Maca has been traditionally used in the following areas: increase endurance/stamina, help build muscle, adaptogenic effects, promote healthy bone density, memory stabilization, and neuroprotective effects. Great in FOOD and for cooking.

Beet Powder: The King of Nitric Oxide, Blood Boosting, Detoxification, and More. One of the beets most popular benefits comes from the dietary nitrates it provides. Nitric Oxide is important for healthy heart function, supporting athletic function and workouts, increasing recovery, decreasing fatigue, and providing better energy. Beets are also loaded with powerful antioxidants that work to quell oxidative stress in the body and support detoxification.


Gynostemma Tea: The Herb of Immortality, a Strong Adaptogen with Ginseng-like Activity. Gynostemma is widely known. Gynostemma is one of those herbs that can seemingly do-it-all. In Chinese Medicine, it is considered sweet (building) and slightly bitter (good for digestion), growing Yin and supporting the Yang. It is applied to many conditions. Here are a few uses: Neuroprotective, Helps support a healthy heart, Works as a powerful antioxidant, Immunomodulatory effects, Modulates the neurotransmitters serotonin and dopamine.


Coupon Code: SUMMER15





End of Summer sale 8/29/17-9/4/2017*No Rainchecks







You have a few days- but supplies are limited so don't wait until the end.

How Long Can You Go In The Jungle?

Every now and then I like to test myself in specific feats or see how long I last during a playout. At one time, I went a FULL HOUR of doing the animal dice game and I tell you man it was brutal and it was a killer set of animals. Roll after roll after roll of various animals, sweating like niagara falls and taking the brutal beating that is the Animal Kingdom.

Doing that was a dedication in a unique way to pro wrestlers that would do what were called "Hour Long Broadways", being able to wrestle continuously for a full hour time limit. The thing with the animals like wrestling is that you don't rest and you keep going even if you have to walk around a bit to catch your breath but you never stop to lay down or just stand. The jungle can be a dangerous place so you have to be prepared (no pun intended to Scar from the Lion King) for whatever comes at you and be able to move & handle your body in every direction and condition the body to keep moving cause if you stay in one spot too long and there's predators, you can get killed.

I ended up finishing the hour long (animal) broadway with I believe 82 rounds and over 935 total steps of movement. That's a lot for moving well over 250 lbs. It takes a mental mindset to push beyond certain limits; I'm not saying to the degree of passing out or throwing up or moving with a vengeance you pull a muscle or tear something. You go until you're done.

Now if I didn't count by writing it down after every roll, I could have easily done 100 rounds or more and if I didn't have a previous minor low back injury I would have moved far faster. It wasn't the greatest idea but I wanted to do it and yes I did take some time off doing other exercises while my back healed. I'm edging close to being 100% completely healed and I will pursue the hour long playout again and this time, I won't hold back; no writing down anything and not stopping unless I really have to to catch my breath but still walk a bit or do marches to keep my cardio up.

How long can you go? The most result producing I have found for me is around 15-30 minutes continuously doing this game. Most people can't handle 10 min. and even less people can do the simple movements. I just like to go until i'm done and call it a day so if there's a day where I'm not scheduled to be anywhere with my girl or family I would go until I say its over but if I have a small window, I use it however I can. You may not even be interested in the game which is fine, do whatever animals you like and keep going until you say it is done. Remember though that if you start to get sloppy at any point during the playout, you stop because that can really hurt you and quite frankly I want you succeeding at being an animal.

Make it fun and interesting for you and go however long you feel works. It is a hell of a way to build phenomenal conditioning and enduring strength. If you happen to get a few looks while you're doing this type of training, embrace it. You just might inspire someone to get fit while having fun while you also may have people run in fear because you are doing something they're not used to seeing. I have literally seen people walk out of parks the moment I started moving like an animal and it has happened quite a few times but you know what; I'm getting fit and conditioned while they live out their unadventurous ways and not see the fact that there is a world out there that can turn them into lean, mean fighting machines and that world is the Animal World.

Grab one or all three animal courses on the right side of this blog and share with me your thoughts on this type of training. Share it on facebook, twitter, send it to your friend's email, put it on tumblr and spread the word of adventurous movement and priceless info on getting the most functionally strong, agile and vigor body on the planet.

Why It Is Important To Switch Things Up

Have you ever been so bored from a routine you just want to strangle someone just so something is different? I certainly have; I hate being bored and I hate to say this but if you're repeating a routine and it becomes stale plus you're not having fun or getting anything out of it its time to change it up man.

Changing up a routine often can be a good thing as it keeps the brain active and learning new aspects and taking on different tasks to keep things interesting. You can only stick to something for so long before you start to dread it and just end up going down a blackhole into purgatory. To keep things interesting, it is important to find what you like and what gives you benefit plus a good solid challenge to test your abilities. You don't need to be hardcore in order for things to be interesting.

That's the beauty of playing with animal exercises (specifically primate as of late), it constantly changes and because of the movements it's practically different every time. The Animal Dice Game is a prime example of constantly changing things up, working your brain like crazy while developing a physique that excels at conditioning, functional strength, agility and preparedness. You expect the unexpected and you never know what you'll come up with.

There are routines however that some people just can't let go of because of the fear of change and starting over again. We mainly fear what we don't know know and we buckle under our own set of pressure. Switching things up can be a good thing, a new experience and challenging the norm. I take pride in finding out different things, moving a certain way from a different angle and developing my body in ways I haven't found yet. I rarely ever stay with a specific routine for an extended period of time mainly because I do bored very easily and I intuitively find things to learn or go back to something I love that lays that foundation.

Never give up on your training but don't go stale either. Everything can be learned so pick your battles and find exciting adventure.