Rise Up Like The Phoenix: An In Depth Look At The Fiery Supplement That Unleashes That Inner Beast

Ladies and Gents, bad asses everywhere, at this moment lets dive into the fiery depths of Lost Empire Herbs' Phoenix Formula, a supplement that's got many folks from gym rats to the grand champions of sports buzzing. As someone who loves to train and fire things up (whether that's through sledgehammer training, Bands or Isometric Exercises), I deeply want to share with you the value and ideas on this potent potion.

Rise Up From The Fucking Ashes

Legend has it that the phoenix is born from its own ashes, rising like a fiery specter from the depths of despair. And let's be real, who wouldn't want to tap into that kind of raw power and intense strength? Phoenix Formula could do just that – ignite your inner flames, fuel your passions, and set your life ablaze that can shoot into the heavens.

As you scoop up the powder and pour it into your mug of water, you may be greeted by a pungent aroma that screams, "LET'S GO!" The label itself looks like it was designed by a team of ancient warriors, complete with mystical symbols and a bird that seems to fly through Asgard. It's like they're daring you to unleash the phoenix within. The other alternative option if you're not the powder type, you can get this in Capsule Form as well.

The Ingredients: A Witch's Brew of Awesomeness

So, what's behind the power and magic? Phoenix Formula boasts an impressive lineup of natural ingredients, each one chosen for its potent effects on energy, focus, and overall vitality. The Four Horsemen Of The Apocalypse are:

Shilajit

Pine Pollen

Black Ant

He Shou Wu

After putting Phoenix Formula through its paces, A number of people have said – this stuff is the real deal. The energy boost is palpable, and they find themselves tackling tough workouts with renewed vigor and focus. Their mind feels sharper, the body feels stronger, and their overall sense of well-being has taken a noticeable leap forward.

Of course, individual results may vary, but it's pretty damn evidenced that Phoenix Formula is more than just a flash in the pan. It's a potent tool that's worthy of its mythical namesake.

In conclusion, Lost Empire Herbs' Phoenix Formula is a game-changer. Whether you're a hardcore fitness enthusiast, or just someone looking to level up their life, this supplement is worth considering. It's like having a god on your team – unstoppable, fierce, and ready to take on the world.

Unleash your inner phoenix and join the ranks of the unstoppable. Try Lost Empire Herbs' Phoenix Formula today and discover a more powerful, more epic, and more inspiring you. Be amazingly awesome.

*Disclaimer:* As always, before adding any new supplement to your routine, be sure to consult with a healthcare professional and follow the recommended dosage.

Killer Isometric Workout That Tests Incredible Strength And Conditioning

 Did you read my article on Isometric Experimentation? Well, I got another one for you that was pretty brutal but it was great to try out. That's the beauty of Isometric Training, the possibilities are endless and there many ways to get in a great workout without breaking the body. This workout however, tested me in not just strength but endurance as well. I combined Push-Up Holds and 7-12 Second Isometric Contractions to create the type of training that forces you to handle yielding and overcoming isometrics separately to really dig into the muscles and legit test yourself in ways that seem something out of the Shaolin Monks (I did say seem but not exact).

Sweat was literally pouring out of me like a waterfall and was hitting muscles that I didn't even realize I was targeting. At times it felt like torture but it was necessary to see what I was capable of and what I can accomplish. Guys like Steve Justa & Bud Jeffries were in many cases, the big two when it came to experimenting with Isometrics in extreme ways that people thought they were crazy. It made them strong, there never be a question of that and I think they'd be proud of what I tried to do when it came to conditioning using only Isometrics. 

This was brutal, hard and one of the most insane workouts I've ever tried when it came to Isometrics. Every other exercise was either a 1 Minute Push-up or an intense contraction for a few seconds that really hammered the tendons and ligaments and pushed strength to another level without weights and the only things used was a floor, a wall and the Worldfit Iso Trainer. Do not attempt this if you're new to Isometric Training and if you think this is easy, you've got another thing coming. You will sweat, you will feel things that are out there and you may feel lighter on your feet than you have in quite a while. Take a gander and see what you can do. FYI, I didn't do a lot of resting between exercises either so this will add a cardio element to it.....The 1 Min Push-up in this case is on the fists at 30 sec at the top and 30 sec holding the mid position and the objective is to not let the chest touch the floor. The other exercises are 7-12 Second Contractions at 70-85% Intensity. 

1 Min Push-Up

Wall Sit (Feet Flat)

1 Min Push-Up

Wall Sit (Heels Up)

1 Min Push-Up

Wall Sit (Toes Up)

1 Min Push-Up

3 Position Curl w/ WorldFit Iso Trainer

1 Min Push-Up

3 Position Overhead Press w/ WorldFit Iso Trainer

1 Min Push-Up

3 Position Deadlift w/ WorldFit Iso Trainer

1 Minute Push-Up

Core (Hollow Body, Arch Body, Dead Bug, Side Bends w/ Legs Wide/Shoulder Width & Feet Together)

1 Min Push-Up

All Together, you're looking 8-1 Min Push-Ups & 21 7-12 Sec Isometric Exercises. This took me around 35 minutes or so to complete. It was one of the most exhausting workouts I've ever put myself through and just to let you know, not one time my chest touched the floor in the push-ups, I wanted to drop a time or two but I knew I needed to tighten up and focus on my breathing. You could've filled cup after cup of sweat that was drained out of me. I did feel lighter and that post workout shower was one of the best I've ever had bar none. My chest, my core, my forearms, my back felt like steel, hard as fucking stone man. This is strength that matters and muscular endurance that isn't always utilized. 

Minimal Equipment, a desire and a twisted imagination to turn a series of exercises that are simple and not flashy but will humble practically anybody and make them crazy strong in ways that is indescribable. I'm still feeling the effects of this workout right now and before going to bed last night, I knocked off 500 Step Ups just to get some excess energy out. Great workout.

Be amazingly awesome and if you want to try this workout, for the intense contractions (press, deadlift, curl) you can use a towel or your own bodyweight if you don't have the trainer (I highly recommend it though). You can do the push-up in different variations if you wish like using handles, on the palms to really target the muscles differently. Don't say I didn't warn you. 

Isometric Experimentation

 I like coming up with stuff to train differently or put them in a different perspective. That's the beauty of fitness, you learn various things and experiment while setting goals and getting the most out of what's possible. In this case of experimentation, I've been working on a Isometric Style program that blends TUT (Time Under Tension) and 7-12 Second Intense Contractions with the 1 Minute Push-Up.

Have done a few so far and it really has me going through a routine that switches up some muscle groups and working the Core & Legs consistently. I'd start it by doing the 1 Minute Push-up (On my fists) for 30 Seconds at the top, 30 seconds at mid point (doing my best to not have the chest touch the floor) and then go into a 7-12 second intense isometric exercise in three positions (Like the Curl or Deadlift for example), rest a bit, do another 1 minute push-up, another Iso exercise and so on until I've completed whatever exercises and the push-up. I'll do up to say 5 1 minute push-ups and many 7-12 second contraction exercises at 70-85% max. Here's a sample workout I've done....

1 Minute Push-up

Wall Sit (Feet Flat. Heels Up, Toes Up)

1 Minute Push-Up

Core (Hollow Body, Dead Bug, Arch Body, Side Bends (Feet Wide, Feet Shoulder Width, Feet Together))

1 Minute Push-Up

Overhead Press

1 Minute Push-Up

Curl

1 Minute Push-Up

Total: 5 1 Minute Push-Ups & 15 7-12 Second Contractions

This is a hell of a workout and gives off some crazy vibes at the end. Not easy by any stretch and it adds an element to ancient techniques mixed with modern strength training. 

Last night, I tried another experiment where I did a Superset of the 1 Minute Push-Up and a 1 Minute Wall Sit. Did 3x with little to no rest. This is a different look at keeping TUT instead of just doing reps of squats and push-ups. Nothing wrong with doing them dynamically, those are essential but this builds a different level of strength and conditioning. This is more in tuned for joint health and working the little muscles, toughening up the tendons and lessening the chances of having knee pain, elbow and shoulder issues. As a Superset, it becomes a battle of the lactic acid that builds up as you do more sets. I only did 3 but I plan on doing more and seeing what's possible. If rest is needed at first, do so but the objective is to test your mental fortitude and physical endurance. These can also harden the muscles to where they'll feel like solid oak lol. Shaolin Monks would do something similar but they would go for long ass periods of time and they're pound for pound strong motherfuckers. 

This is where Isometrics becomes something that is needed in the realm of health and fitness, it's not always about ego and seeing if you're better than anyone else, it's about what you can do that becomes better and better as time goes on. You can go long, you can shorten it to a micro workout, whatever you want to do but remember to find what works best for you. Isometrics have been getting a bit more traction as of late because of studies being done but it's still a very underrated style of training because it's not shiny or always some exciting blend of crazy moves that seem almost acrobatic or speeded up; it's tough, hard yet so simple, can seem boring cause you're just holding positions but in the end, some of the strongest and athletic people on the planet do Isometric Training. From Dan Gable to the Great Gama, Baseball Legends like Mickey Mantle & Hank Aaron did them, fighters such as high ranking Boxers and BJJ Legend Royce Gracie did them, they're part of a puzzle that we don't normally see under the surface.

Isometric Training has benefits that can be not only Game-Changing but Life Changing As well. What would it be like to go through your golden years with little to no pain in your joints, your muscles are as strong as ever and you can still do things with the grandkids, be active without being hurt, get up off the floor without being in agony and even feel like you're light on your feet. That's the true goal in life, to have strength that lasts, powerful ligaments that lessen the chance of hip/shoulder/knee replacements and have the stamina to keep up with the little ones. See what I'm saying? Give them a go. Books & Courses such as Overcoming Isometrics cand give you plenty to keep you on your toes and be able to Strength Train without wrecking yourself. 

Be amazingly awesome and stay strong.  

Unlock Your Inner Bear: The Power of Bear Crawl Sprints

When it comes to building strength, speed, and agility, traditional sprinting is often at the top of the list. But what if you could take your sprinting to the next level by incorporating a primal, full-body movement that challenges your entire physique? Enter bear crawl sprints, one of the most intense yet simple exercises that's about to amplify your workout routine.

What is Bear Crawl Sprinting?

The Bear Crawl is a quadrupedal movement that involves moving on all fours, with your hands and feet in contact with the ground. It's a natural, animalistic movement that engages your entire body, from your shoulders and arms to your core, hips, and legs. By adding a sprinting element to the mix, you'll be upping the intensity and reap a multitude of benefits that go beyond traditional sprinting.

Benefits of Bear Crawl Sprints

1. Full-Body Engagement: Bear Crawl Sprints are a true full-body exercise, engaging your arms, legs, core, and hips in a single, fluid movement. This integrated approach strengthens your entire physique, improving overall power, speed, and coordination.

2. Injury-Resistant Strengthening: Unlike traditional sprinting, which can be high-impact and stressful on your joints, bear crawl sprints offer a lower-impact alternative that may be easier on your joints. This makes it an ideal exercise for those looking to build strength without sacrificing joint health.

3. Improved Coordination and Agility: Bear Crawling requires coordination and agility, challenging your brain to communicate with your muscles in new and exciting ways. As you progress, you'll notice significant improvements in your overall athleticism and reaction time.

4. Core Strength and Stability: The positioning in this exercise demands engagement from your core muscles, including your abs, obliques, and lower back. By sprinting in this position, you'll develop rock-solid core strength and stability that translates to improved performance in other exercises and sports. Wrestlers and Football Players know this very well.

5. Increased Metabolism and Fat Loss: Very intense exercises like Bear Crawl Sprints are proven to boost your metabolism and ignite fat loss. By incorporating this exercise into your routine, you'll be tapping into a potent fat-burning mechanism that will help you achieve your physique goals. 

6. Enhanced Neuromuscular Connection: Sprinting in this manner require a high level of neuromuscular coordination, challenging the brain to communicate with your muscles in new and complex ways. As you master this exercise, you'll develop a stronger connection between your nervous system and muscles, leading to improved overall strength and athleticism.

A good solid workout doing this takes no more than 5 minutes. You can increase time as you get better but it's not a requirement because the workout itself is so intense. My favorite is just going for 10 seconds, rest 20 seconds and repeat that for a total of about 5 minutes, that's it and you're good to go. This could be a finisher to your regular routine to boost your conditioning and/or calorie burning or it can be used on it's own where you go hard and do something later. I've only done it a couple times as a finisher and it was brutal as hell. On it's own, just raw and intense that makes me want to sleep it off afterwards when my breath returns to normal. 

Bear crawl sprints are a game-changing exercise that can take your strength training and athleticism into new and exciting territory. By incorporating this primal, full-body movement into your workout routine, you'll develop rock-solid strength, explosive power, and a leaner, more athletic physique. So why not unleash your inner beast and give bear crawl sprints a go? Your body – and mind – will thank you.

Be amazingly awesome and become a wild beast.

For more training like a wild animal, check out Vahva Movement and get to work on becoming the most athletic you can be and have a blast doing it. 

Another Look At High Rep Work And Heavy Lifting

Doing high rep training does have its benefits but it's not worth training for it daily. It's not a requirement, for most people, it's a choice and if it works for them cool, keep at if it's important to you. Where in the real world are you planning to do a pull-up somewhere that you'll be doing it more than once? The military? That's really the only place where you'll be doing that or if you're training for a sport. Pull-Ups are essential and have solid benefits but in reality, you don't need to do a ton of them in a row unless that's part of your training regimen. Now if you did them using tension and can only do a few, that may be more beneficial than just banging them out half assing it. 

Don't get me wrong, I'll do a few in sets myself but that's really about it, I get just as strong and I'm content with doing a few at a time. Telling people you can do as many as 25 perfect ones or something in a row and not actually have footage, you're lying you ass off and you're proving doing that many may be impressive but to who really? Same with Push-ups, shit I'd rather do a push-up that lasts a minute or longer on one rep than bang out whatever number trying to be a part of a group of those who do hundreds a day, that's awesome you can do that but what situation would you be doing hundreds of them for? See where I'm going with this.

The most common people who do any form of high rep training is either a person in prison, a pro athlete, a maniacal fitness fanatic or a movie star preparing for a role, the majority aren't required to do it. The prisoner does it because it's needed for survival because what else is he going to do during the day? He's locked up and has a small window of time to go outside in the yard and have a couple quick meals (unless he's in Solitary Confinement and he's in there 24/7) and that's it, not that big of a life and has be on his toes cause his life may depend on it. 

These are opinions more than anything but in my experience, it's not always pretty when you push yourself so hard it can lead to an injury and you don't let the body adapt and let things heal up. I've gone so hard at times that I needed to just heal and focus on Joint Loosening or Isometrics the next day and that's more than enough. Too many fall for this notion that if you do countless reps daily it's going to put you in elite classes, sure for a while but when you're starting to hurt more than feeling good like with bad knees, elbow problems, shoulder imbalances, ankle issues and your back has just been taking a beating, is it really worth all that effort? 

As of right now, when it comes to high rep training it's either with Bands, Step Ups or Hammer work and neither of these occur all the time, otherwise I'm doing Isometrics, One Arm Carries, Slams, Animal Movements, Chest Expander and the PUGS where I often don't do more than 50-60 in a workout cause they're that intense, did 100 once and haven't done that many since. Fuck I've done Isometric Holds on those and that's brutal. Physically, I don't have knee pain, no elbow problems, shoulders feel great and my back is just as strong and durable as ever, None of which came from doing high reps all the time, I've tried that and had to back off cause it burned me out and had to switch things up. 

When it comes to heavy weights, going hard on them too often or not understanding the mechanics can lead to tragedy more than triumph. Unless you're training for competition or whatever, it's not worth your health for things outside the gym or your garage. Can lift 500 lbs? Cool, so have other people, it's impressive from a weight training point of view and shows incredible strength but it's only temporary strength. People may not like me saying this and that's ok. Where other than the gym are you lifting 500 lbs? In most places, you'd either be crushed or need a forklift cause not every place has things that are the same as a barbell. My best bench is 305, there are plenty of guys who can do far more than that but overall, is it really that important to be praised for? I don't train bench much at all anymore and can still go into a gym and press up close to 300, last time I hit about 290. Great, how about them Giants?

The point is, if you're goal oriented to do high rep work frequently or do heavy weights to get stronger, that's all well and great and hope you're successful and have less chances of getting injured but from a realistic point of view, it's better to focus on things that not only make you durable and have solid conditioning but to be strong for a long period of time instead of only seconds in comparison. There's also less chances of needing surgery later down the road. I've only been in the hospital for something needed done once in the the last 14 years, unless I was getting test done or getting a physical (which I've only done once or twice since I was in my 20's), I haven't been checked into a hospital for anything severe and haven't had to be cut open to have something repaired since 2005. The closest thing I've come to checking in myself for was a chiropractor to fix some stuff in my neck and my back, that's it LOL. When I was laid up with my sciatica injuries, I never went to the hospital, not once, I took some painkillers, slept on a mattress on a floor space, gave my body time to heal, do Isometrics and eventually DDP Yoga and I made it through. 

Train according to your needs and goals, you don't have to listen to me either, if you want to do all that stuff, awesome and make the best of it and make it worth it for you. Just giving you an idea of what things can occur and what you can do to prevent certain things. You got the power to do something great for yourself, just don't sacrifice your well being for it otherwise it'll just lead to misery and pain. Doing high rep work too frequently can have consequences that you don't want later in life, same thing can be said about heavy weights; it can bite you in the ass if you don't do things properly and understand that very few things outside of that have benefits in real life situations. Do what's possible and be aware.

Here's an idea of what I mean.....

Be amazingly awesome and take care of your body. Strengthen those bones like they were Vibranium, make those tendons like steel cords and develop muscle that is functional and lasts. 

Beautiful Strength: Developing A Body That Radiates Confidence And Attractiveness

Within this journey of fitness and developing a strong physique, many of us get caught up in the numbers on the scale, the size of our muscles, or how good we look on the beach. But there is a way to learn that there's more to fitness than just physical appearance. Welcome to the Beautiful Strength Program, a calisthenics-based fitness program from the genius mind of Matt Schifferle that is designed to help you level up your attractiveness from the inside out.

With over two decades of research and experience, his program is built on the foundation that true attractiveness goes beyond just building muscle and losing body fat. He has carefully curated every exercise and strategy to make developing an attractive physique as effortless as possible, while also acknowledging the potential pitfalls that can arise from an unbalanced approach to fitness. This will shed some new light for many.

The Invisible Side Effects of Chasing Physical Perfection

Let's face it – building muscle can indeed sculpt and shape our physique, but what happens when asymmetrical development highlights your insecurities? You might look good on the surface, but beneath it, you're struggling with self-doubt and frustration, it's not hard to understand this. Similarly, losing body fat can help you feel more confident in your skin, but when your self-worth is tied to the number on the scale, you're setting yourself up for a world of emotional pain and that feeling fucking sucks.

A healthy diet can work wonders for your appearance too, but what about when your emotions are dictated by every food choice you make? You're stuck in a cycle of guilt and restriction, rather than nourishing your body and soul. Even a simple and effective workout program can transform the body, but what happens when high-maintenance training habits compromise your emotional and social strength? You're left feeling drained, isolated, and disconnected from the world around you. It happens more often than we want to believe.

The Beautiful Strength Program: A Holistic Approach to Fitness

This program was developed to address these very issues. It isn't just about giving you a quick fix or a direct path to looking your very best; It's more about empowering you with the tools and strategies you need to avoid the many ugly pitfalls that are common within the fitness culture today. Strategies that work with you instead of against you. Coming from Matt himself, it's worth a read.

What sets Beautiful Strength apart? Here are a few awesome ideas that guide the program:

- Balance: Matt believes that true strength and attractiveness come from a balanced approach to fitness, one that takes into account your physical, emotional, and social well-being.

- Sustainability: The program is designed to be sustainable in the long-term, with exercises and strategies that you can stick to in the long run – not just for a few weeks or even months.

- Self-awareness: He encourages you to tune into your body and listen to its needs, rather than pushing yourself to extremes or comparing yourself to others. Going hard too much can create not only mistakes but fall faster than Wile E. Coyote and lose your sense of goal setting rather than thriving.

- Progress over perfection: This is not about striving for an unattainable ideal; it is about making progress, celebrating small wins, and enjoying the journey. A journey you can be proud to walk on.

The Benefits of Calisthenics-Based Training

 Within Beautiful Strength, Matt is proud to offer a calisthenics-based program that's designed to help you build strength, flexibility, and mobility without the need for fancy equipment or gym memberships. The exercises are functional, efficient, effective, and can be modified to suit your individual needs and goals. Learn them and take control of your destiny. 

What can you can expect to do or achieve when you get into Beautiful Strength:

- Build lean muscle: These exercises are designed to help you build lean, functional muscle that enhances your physique and improves your overall health. Real muscle that matters, not just looking like a boss.

- Improve flexibility and mobility: The program includes a range of exercises and stretches to help you improve your flexibility and mobility, reducing your risk of injury and enhancing your overall movement. Not just run of the mill types either, these will get you going without wearing out the joints. 

- Boost confidence: By focusing on progress, not perfection, you'll be empowered to take on new challenges and celebrate your successes – both in and out of the gym.

- Enhance overall well-being: Matt's holistic approach to fitness recognizes that true strength and attractiveness come from within. You'll learn strategies to manage stress, build resilience, and cultivate a positive mindset. 

Getting Started with Beautiful Strength

Are you ready to unlock a physique that radiates confidence and attractiveness? I said, ARE...YOU...READY? Matt is here to guide you every step of the way. A course of this magnitude is designed to be accessible, enjoyable, and rewarding. Not to mention having a blast and feeling like you can take on the world.

So what's the hold up? Grab this bad boy today and start your journey towards a stronger, more confident, and more attractive YOU. Get this thing going for you to build a physique that not only looks amazingly awesome – but also feels like you can be part of Mount Olympus, from the inside out.

Is It Truly Necessary Doing Hundreds Or Thousands Of Reps Daily?

 I believe it depends on individual goals. From a perspective it is impressive when you do something outside the norm like doing 1000 Squats or 500 Push-ups or even at times doing 2000 or more total reps of a circuit, but is it necessary from a general outlook? Are you required by law to do an extraordinary amount of reps in an exercise in order to be perceived as fit? No, in reality you are not.

As we get older, the numbers game becomes a blur or even dust in the wind to the general population. Some folks who continue to do an inflated number of reps in whatever exercise do it cause it's a thing that keeps them going. Does it continue to work? Absolutely, but not everyone is needed to keep up with certain numbers. You're not going to find too many men in advanced ages saying "I need to keep up doing 500 squats and push-ups everyday cause it's good for me", in reality, they're most likely going to be happier being able to get up without being in pain or be able to do things that's not going to make them want to stop in the middle of something like gardening, going up a flight of stairs or walk without a cane. 

Don't get me wrong, I love doing hundreds of step ups and do hundreds of squats from time to time and hell get a couple hundred strikes in with hammers but it's not like I have to do them. I'm not going to be able to do that forever and probably won't even care. I'll even do 500-1000+ total reps of training with the Dopa Band but it's not going to kill me if I find myself not doing it anymore one day. I still want to able to chop wood, carry rocks and sandbags, throwdown a slam ball, climb stairs without getting out of breath or be in knee pain for as long as I can. The older we get, the more we want to do simpler things.

Isometrics is still however; one of the most important aspects of fitness that should be a continuation later in life because having strength from various angles can do a lot of good for the things outside of working out. Seriously, 10-15 minutes of doing holds and I'd be happy as a fish to water. It also keeps the joints healthy and durable so we don't have those "I've fallen and I can't get up" days or have brittle bones. 

When it comes down to it, if you're an athlete where it's required to do certain things like repetition for the sport you're in or train a certain way in order to be at a certain level of competition, that's a whole other ball game, we all can't keep up with someone world class or even the average pro athlete because why would you want to? Ego? To say you can be just as good if not better? What's really the point of it? The  truth is, trying to keep up with someone like Lebron or even Chris Hemsworth for that matter is only going to lead to heart ache and disappointment. Many of us don't have the luxury of hiring coaches and doing things that take up more time than we don't have in the daily lives we have. The best thing we can do is to maintain what we can, be able to adapt when we need to and build strength and other attributes that matter outside of the gym or the fitness world in general. Some go to the gym a couple times a week because it works for them and they don't need to be some big shot benching 600 or deadlifting like The Mountain, just being able to train for your health is what makes the real differences, not numbers or ego lifting.

A guy I've written about before named Johnny Grube has some attitude towards specific people or whatever "get off my lawn" bullshit he believes, despite of that, I do respect what he does when it comes to training and being able to go as long as he has as a laborer despite beating himself up over many decades. He's done some crazy shit but he also knows what works for him and knows when things aren't needed anymore. Isometrics is probably the only thing at this point I agree with him on. Below he sent a reply to a guy on youtube about why he doesn't do that crazy stuff anymore. As a person, well let's just say he complains a lot and could use a few lessons in humility.

Any way....Is it true you need to do hundreds or thousands of reps of anything to be fit? No, it's not, matter of fact, it can bite you in the ass later in life if you aren't smart about what you do. You can if you want to, if you even can that's great but it's not a HAVE or NEED, it's a free choice. I might still do some stuff but not out of ego, but for enjoyment. The carrying, the hammer strikes, the step ups, Isometrics, bands and lifting sandbags might be the only things I'll end up doing for "exercise" but still love to swim, chop for firewood, get down and get up without hurting and still be able to stand without needing assistance. That's really my true goal. Train accordingly and be amazingly awesome. 

Dopa Workout & Weight Loss

 Sometimes when training out in the heat during the summer, it feels like working out in a sauna. Hydrating is important for sure, regular cold water and if you like thirst quenchers, go for Liquid Death (I like the Cherry Flavor) and practice deep breathing in the process.

Yesterday, it was already nearly 90 before 11 am here and decided to go to my favorite park and get in a Dopa Workout. The exercises I did were....

Chest Presses

Wave Pulls

Uppercut To Squat

Ski Jumps

Propellers

10 each and went for as many rounds as I could in 30 minutes practically without stopping. Only stopped maybe once or twice to adjust the handles of the band cause they were starting to slip out a time or two but other than that, never stopped to take a break. Was tough as hell and sweat was just draining out of me like a rainstorm in the amazon. Wanted to test my conditioning and see what I was capable of. Normally, I would do a round, check it off and move onto to the next one until I've done whatever how many rounds. Didn't count rounds, just kept going round after round like my life depended on it. 

After, I wanted to film an exercise for my Youtube Channel that expanded on a better view of either one I've already done or just go hard with something. Got in a few Bear Crawl Sprints (DopamineO call them Gorilla Walks in this case) and just went as fast as I could with that band. Had to do a couple takes usually to test the angle but the second one came out well. In a way they were kind of a finisher and I made me breathe hard like a maniac.

Coming home to take a nice shower, I did a weigh in to see where I'm at and I don't know if it's the workouts, my eating habits, the consistent things going or if I'm just doing the right things but I'm officially under 230 lbs. Scale said then and there I'm 228.3 lbs. I was shocked as hell, not just what the number was but the fact I haven't been that weight since I was probably in my early-mid 20's. It was a great feeling and I'm itching closer to being 50 lb less than at my heaviest ever. Been quite a journey and my weight has famously fluctuated for as long as I can remember. Wasn't even a goal of mine, I was really content to be at 230-235 but with the workouts and some of other stuff, it went down and I had fucking Papa Murphey's Pizza (4 slices) the day before so I guess my metabolism is really kicking in apparently. 

Haven't been on some crazy program or done fasting or cutting out everything, just trained, minimized a few things here and there and walked more just to the park and it's just down the street lol. Proud to pull it off, fingers crossed it stays consistent and keep things going. Maybe it's the heat draining the sweat out of me when I workout I don't know, maybe its the fat melting like Margaret Hamilton, who really knows, it's kind of exciting. 

Keep things going for you and train with a vengeance. Weight Loss doesn't come easily to many, some can, for others it takes time. For me, if I were to truly make it a goal is to take it one day at a time, losing too much weight too fast can cause some issues and it can age you quick (maybe not as quick as Donavan from The Last Crusade IYKYK) so work on doing what's possible, build muscle in the process which will torch the unwanted fat and although it won't be easy, you can make things interesting. Be amazingly awesome. 

P.S Don't forget to use my discount code POWERANDMIGHT when you order the Dopa Bands. 

Diamonds Are Forever And So Is.....

 Egon Spengler? We know who is forever and miraculously still alive (Got to hand it to you naitch). Anyhow...Yesterday was a pretty good day, worked on my neck, got a few joints loosened up and got in some Isometrics to target a few things. Not too shabby.

In the midst of it all, thought I'd film an exercise I haven't done in a while, did a couple takes since the first video looked like you can't see my hands so you wouldn't know what the fuck I was doing. The second worked out well and was the finishing touch. I figured I'd get in some Diamond Push-Ups which are pretty gnarly. They're great for building strength in the Triceps and hitting that inner part of the chest but the true nature of it is being able to control the movement with little to no jerking at all, some might get away with it but when you really focus into it, touch your chest to your hands and back up, it's an awesome feeling. 

Push-ups have their place, hell I've done enough of the PUGS that I can attest to this. Doing multiple variations can have a great impact on how you develop. I may not do 100's upon 100's in a workout as much as I did back in the day, hell within a 90 minute period I did 600 doing different types and playing off a ladder format for each exercise going up to like 12-15 (1, 2, 3 and so on) and then go back down. Think one of the last times I did hundreds of them was doing 300 Military Style. That was interesting but been a minute since then.

Personally these days, I'll do them for fun and have thought about getting back into them but at the moment, I'm having a kick ass time with the bands, the hammers, isos and as recently, the slam ball (holy shit that fucking ball). When it comes to push-ups, I like doing Burpees doing the 30 sec on/90 sec off workouts which I hit about 9 or so per round. Awesome workout and a hell of a metabolism booster. 

Training is an adventure, don't let anybody tell you different, its hard at times and it can test your abilities, but don't ever make it feel boring or a chore, sure you may need to push yourself to do it when you don't always want to but that's the beauty about adapting and making the most of it in the moment. It's not always going to be fun nor is it always going to flow right but you do what you can and get at it. Be amazingly awesome and remember, diamonds can be a man's best friend too LOL.  

Fun Animal Workout At The Park

 Yesterday, thought I'd take a stroll to the park and get in the Animal Dice Game. Roll once for animal, roll again for the number of steps of that animal. Man Eddie Baran was a genius coming up with that when he published Animal Kingdom Conditioning all those years ago. 

Went at it for 30 minutes. Walked it off when I needed to and did as many rounds as I can run with it. Lots of Crawling, Jumping, Hopping, Squatting, Going Backwards and feeling the INTENSITY. That's what I love about this type of training, expecting the unexpected and getting in some natural movement. It had been a while since I've done this specific workout so I kept things basic and not go Speedy Gonzales on it. It's still one of the best workouts I'll ever do in my life.

It's the type of training that makes muscles pop (more than just the core or abs), builds great leg strength and conditioning (some quack has said "If you ain't squatting, you ain't training" which he stole that line from Matt Furey but in reality, animal squats and leg movements IMO, are way more interesting than typical squats), makes you feel like a kid again and have that sense of relaxation afterwards that gives off vibes of feeling like a Bazillion Bucks all day long. 

Been doing this off and on since the Combat Conditioning Days and even more so since AKC came out in 2008. The fun of it just makes training come alive. It turns you into a RAGING BEAST that makes you feel unstoppable. I would at times go for more than 45 minutes on this and my longest workout was 82 minutes long, I just didn't want to stop and my energy was off the chain that day. Now does it give you the rank of Superhuman? In this day and age, quite possibly but it's important to not let ego hit you and do something foolish. Be smart about how you do it but also let it thrive in that adventurous nature.

Some of the exercises can be overwhelming at times. Hell, even though a few upper body movements can give you shoulders like boulders, don't forget that it's more about the movement than what specific muscles they build. After some workouts from this, it can make you hungry as hell, the intense movements that make you breathe hard with a fucking vengeance can build up quite an appetite. Still, it's great to get that Rugged, Animal-Like build that it can give. I still say my two favorites are the Gorilla Hop/Jump and the Bear Crawl. Giving off that Grizzly Power vibe that turns you into a fucking stud. Ok that was a bit lame and over the top huh? In reality, the classic Bear Crawl can never go wrong, it has been a staple for wrestlers and fighters for eons. It's one of the exercises Eddie taught to gymnasts as a conditioning coach to help build their handstand strength. One workout of the bear crawl I love to do every now and then is what I learned from some Blue Collar guy where you sprint or at least crawl as best as you can for 5 yards, walk back and repeat until you've done 20. The most I've ever done in this fashion is 45, I've filmed doing more than 30 in just crawling without going into Sonic Mode (this took 10 minutes or so to complete, very hard workout).

Overall, being able to train in a beautiful environment, fresh air, sweat dripping like Niagara Falls and breathing hard like it's going out of style is just awesome. Moving like a beast has a unique effect on the body and when you do it on grass, touching the earth, feeling the soil and letting it into your soul is something like no other. Animal Workouts are almost poetic in a way, it's weird but hey, weird is good in this case. Be wild, be free and be amazingly awesome. 

3 Workouts = 3 Ways To Have A Bad Ass Time

 Some days, you just have that jolt of energy that lasts and you want to use it the best way possible. For me, yesterday was a fun day to do not one, not two but three awesome workouts that were fun to do and felt great in all of them.

Started out with working my neck doing some neck mobility work, moved onto my joint loosening routine to keep things flowing and relaxed, got in one minute of side kick throughs and an agility exercise as well in this workout. A little while later, did a Dopa Band Routine at the park where it was a HIIT style workout where it was 5 exercises for 45 sec on/15 sec off 3 times totaling 15 minutes. After getting back home, chugging some Cherry Liquid Death and chilled for about an hour watching a show on Netflix, went down to the gym, brought my 20 lb Death Star Slam Ball with me (Yes, us Star Wars nerds workout too) and filmed doing a short 5 min session of slamming the ball for 15 sec on/15 sec off for 10 rounds. 

Training like this is a bad ass way to stay active and keep things going when you can't always cram one big workout in. Could I have if I wanted to? Sure, I love going for a half our or longer some of the time but those types of workouts give off killer vibes especially if you want to get projects done later on and get to do a little something here and there throughout the day. 

 The perks of training is learning how to be adaptable and even get a little creative at times. Some don't always have the luxury of getting in an hour long workout, so it's important to figure what you can do in the moment or have that little window of opportunity. There are certain days where I have stuff going on and it's not possible to get some of the workouts in I'd like but that's ok, micro management bro, you can also cut down the amount you normally do or cut down the rest periods. Always keep an eye on the prize though, don't sacrifice form or the feeling of being rushed ruin something good in the timeframe you have. Look into the book Micro Workouts to get more ideas on what you can accomplish in the time you can use. 

Patience isn't one of my biggest virtues or I get anxious when I feel rushed. I never go a day without training, I've written about this enough for you to know by now when it comes down to training every single day without fail for the last 2 decades. This is where knowledge is power and wisdom is strength when you can do something no matter what even if it's for a few minutes. Hell if you have less than 10 minutes, get some squats and push-ups in, do 100 Rollouts with the ab wheel or a small suspension training thing. Isometrics is perfect for those short on time like Horse Stances, Push-up Holds, Handstands, Iso Rows, Wall Sits, whatever tickles your fancy. Be adaptable and if you need to, get something in one the fly, you got this.

Make the time you have count, learn to love knowing even if you can't always get in what you normally do, there's always something else you can do in the meantime. Doing multiple workouts a day can be very beneficial, you don't need 2 hours or even 1, sometimes 5-10 minute sessions can have a greater impact because you can accomplish something quick and still do what you need to do the rest of the day. 

Train with purpose, but also be prepared for the unexpected. Life can be a bitch, so don't let it get the best of you. You are strong, capable and you're a fucking bad ass. Get at it and be amazingly awesome. 

Dopa Band Discount Code POWERANDMIGHT

On a side note, going off topic for a moment, I want to share with you that my wife got featured in a women's newsletter at Lost Empire Herbs about taking Athena Formula and the results she's had so far with it. You can view it HERE!!! I'm very proud of her progress and she just keeps killing it. Check it out. 

"There Will Be A Player Greater Than Me"

 A line from the GOAT Michael Jordan himself in the last moment of his IMAX Film back in the day. Awesome film and one anybody should check out for some inspiring stuff. Why don't we go into what it means from a perspective. For him, it was about who would succeed him, today, some will say that's Lebron James but in my opinion, the closest that ever came to him was at best Kobe Bryant, he had that drive, that competitiveness, that burning desire to be the best. Now, let's look at it from another angle.

In the world of fitness or strength for that matter, there can be a lot of determining factors on who is really the greatest of us all but in retrospective, there's no real consensus to who is the very best at what. Certain things about being great at a certain lift or bodyweight exercise but is it from a weight class POV or from a vote of the entire population? Say some people believe they're the greatest at pull-ups and push-ups which in most cases is full of shit LOL. Are you truly better than say Jack Lalanne, Al Kavadlo, Karl Gotch, any World-Class Gymnast? The truth is, there is no determined factor to prove you are the absolute greatest or the very best unless it's in your own mind but you try to convince others otherwise and they're still not buying it.

There are many strongman out there who can be considered the greatest like Big Kaz, Big Z, Brian Shaw, Dennis Rogers, Slim The Hammerman, Mighty Atom and countless others but where is the real factor here? Can one be considered the greatest based on whether they're on steroids or completely drug free? In this day and age, the lines can be blurred but the majority would consider going for the one on the juice even though it should considered who's the greatest drug free. In my personal opinion, when it comes to flat out natural strength and drug free lifting and strength feats, Bud Jeffries is probably right up there. 

Being the greatest can have its perks but where is it determined that you actually are? You can't just call yourself the greatest without ever truly proving amongst your peers or whatever. Unless you're Muhammad Ali who was probably the greatest at hyping himself and proving he truly was the best in his sport, hell he beat the very best of his time and even those men considered him the greatest. However, what about Rocky Marciano? Went undefeated and was one of the most conditioned men of his time, if not the most fit in boxing ever and went more rounds that many today can't fathom. 

How about wrestling? Real shit here like the rough and tumble style along with Catch & Amateur Athletics. Some say Dan Gable is the GOAT but what about Danny Hodge, Cael Anderson, Kurt Angle? From an amateur wrestling POV, it can be any of those guys and there will still be an argument that will go too damn long of a debate. In the pro ranks, there's Ed Lewis whom many considered the very best of any era but there's Frank Gotch, Gama, Tom Jenkins, Karl Gotch, Lou Thesz, Billy Robinson, Ad Santel, Farmer Burns; all up for the title of who is the GOAT. 

When it comes down to it, in reality, nobody is truly the greatest because they were only great of their era, unless they're immortal, there's no true way to determine who can be called the greatest. In the case of Jordan, he was the top dog that took on guys like Magic, Bird, Drexler, Malone, Thomas, Hakeem and Payton but they were part of possibly the greatest era in Basketball history yet Jordan never faced Kareem, Chamberlain, Russell or Monroe in their prime because they were of a different place in time. You see, they were all GREAT, there will be no question and Mike will always be the man but being realistic who is truly the GOAT is what we all need to face. 

With that said, there will always be someone better, faster, stronger, more competitive, greater statistically and have longevity. It changes as we go through time, some are a once in a generation, some are great beyond a lifetime of their endeavor but in all of that's universal, the GOAT debates are just that, debates and what if's along with their impacts, their contributions and their legacy. It can be a hard pill to swallow but in the grand scheme of things, a true GOAT is measured by their peers, their skill among the greats of the time and the lasting entity to which that person can be called that. 

Don't call yourself the GOAT or the very best at whatever cause no matter how hard you try, someone will come along to knock you off that high horse ego of yours. It's not worth the time cause the more you brag you're the very best, chances are, you'll have your ass kicked and it won't end well for you. We can be great at many things, become legendary and be remembered but it's better to argue who is the GOAT so it can live on and understand what a time it was to be a possibility. 

Be amazingly awesome and keep striding to get better at whatever you do and make the most of what's possible in this time. 

Smashing Like A Boss (Steel Isn't Strong Boy, Flesh Is Stronger)

 

The body is an amazing thing, it's adaptable, resilient, strong and durable. The trouble is, many these days have forgotten what it takes to maintain the body's abilities to strengthen those attributes and power up the qualities that keep things flowing even as we get older. The choices we make, no matter how small, can impact us later in life. It's about continuing the journey while challenging the norms.

That's one of the reasons why I love Hammer Workouts. They don't take very long but they make an impact with a vengeance literally and figuratively. Yesterday, I got in a 500 Rep Workout doing several exercises with my trusted Thor Hammers (13.8 lb & 30 lb Respectively). I did some filming beforehand, in a sense kind of a warm-up to showcase what I can still do, even though it may not seem like much. Doing one-handed & two-handed strikes on the tire to get some blood flowing.

The workout itself was a bit rough since it was more impromptu than anything. I was just planning on just smashing with fucking intensity but at the last minute decided to do some club-like swings with them to target my grip strength beyond just going after the tire like Gallagher with a watermelon. I did all of the exercises for 5 sets each, moving thousands of pounds in the process. 

1st Exercise: One-Handed Tire Strikes

5 sets of 10 Per Hand

2nd Exercise: Two-Handed Strikes

5 sets of 10 Each Hand Over (Left Over Right, Right Over Left)

3rd Exercise: One-Handed Club Like Swings 

5 sets of 10 going in one direction then the opposite per hand (Total 40 reps)

4th Exercise: Two-Handed 360s 

5 sets of 10 Each Hand Over (10 L/R, 10 R/L)

Safe to say my forearms were pretty damn pumped afterwards and even struggled on a couple exercises but neither hammer left my hands when I did the exercises themselves. After each set, I would take a breather and walk around, thinking of the next set and dominating it with the best of intentions. The two handed strikes felt like a sprint cause of the speed I was going at and even just being in a stationary position, it was a doozer. 

Doing the one handed stuff is not as easy as it looks especially when the handle is thicker than other implements like clubs and dumbbells, so you're engaging more while also maintaining balance and focus. The tire smashes one handed was nasty (for me at least) because trying to hold it in your weak hand and finding the right speed while gripping at the same time isn't a walk in the park. Your hand can slip at any moment and if you got sweaty palms, it can slide and maybe break skin that callous. So yeah, no chalk or gloves, just pure hand strength and making the most of what's possible in the moment.

Smash your goals like a fucking boss, get some hammers at Strongergrip.com and have fun building real world strength using kick ass custom equipment that makes your training look epic. Be amazingly awesome and continue your journey. 

Breaking Free: Why You Shouldn’t Be A Slave To One Fitness Method

I’ve been around fitness off and on since 1997 when I learned about gym training in PE and I’ve seen a number of things. From the latest fad diets to the most popular workout trends, people get caught up in the hype and become slaves to one method. Newsflash bro: there’s no one-size-fits-all solution to fitness. I’ve been guilty of it myself when I first learned about it and after my accident. I’ve spent a ton of time working on a single method or only cared about one author of the method, thinking that if I just stick to it long enough, I’ll see the results I want. But the truth is, our bodies are adaptable, and what works today won’t always work later. That’s why it’s essential to mix it up, or learn a solid variety and keep your body going.

The problem with sticking to one fitness method is that it can lead to plateaus. When you do the same workout routines over and over, your body gets used to it, and you stop seeing progress. You might get stronger or faster, but you won’t continue to challenge yourself, and that’s when progress stalls. Like with the DopamineO Bands for example, sure you can do the same exercises in the same exact fashion but if you don't adapt, you may not hit your results without frustration, work the exercises but change the format (circuit, deck of cards, gym style) you can do the same exercises but not in the same order which can be very beneficial. Same can be said for weight training, bodyweight exercises and even Isometrics. 

Another issue is that most fitness methods have a narrow focus. For example, if you’re only doing bodybuilding-style workouts, you might build muscle, but you won’t necessarily improve your cardiovascular endurance or flexibility. On the other hand, if you’re only doing cardio, you might get leaner, but you won’t build strength or muscle. I’ve seen people get injured because they’re so focused on one method that they neglect other aspects of fitness. For instance, powerlifters who only focus on lifting heavy weights without incorporating mobility work or cardio might be strong, but they’re also prone to injury and those injuries are horrific as fuck at times. The key is to find a balance. Incorporate different types of workouts into your routine, and don’t be afraid to try new things. You might find that you love something you never thought you’d enjoy, like yoga or kickboxing. Or, you might discover that you’re better at one type of exercise than another. We all have individual needs, we're not robots designed to do one thing and one thing only.

One of the most significant benefits of varying your workouts is that it keeps things interesting. When you’re doing the same routine day in and day out, it can get boring. But when you mix it up, you’ll stay engaged and motivated. You’ll look forward to your workouts because you won’t know what’s coming next. Not the same thing as just doing random stuff blindly. You learn exercises that can be beneficial but you customize your style in order to move forward with your goals and understand what works and what doesn't.

Another benefit is that it’ll help you build a more well-rounded physique. When you focus on one type of exercise, you might develop imbalances in your body. For example, if you only do upper body workouts, you might develop strong shoulders and arms like boulders, but have the legs of a flamingo. By incorporating different types of exercises, you’ll build strength and muscle evenly throughout your body. It's about finding balance and working on your weak points from a different POV.

Don’t get me wrong; I’m not saying that you should never specialize in one type of exercise. If you’re a competitive athlete, you might need to focus on specific skills or movements to perform at your best. But for the average person, varying your workouts will keep you healthy, strong, and engaged. One of the best ways to mix up your workouts is to try new things. Sign up for a fitness class you’ve never taken before, or try a new workout routine, you can even grab some books on various methods and learn them so you can build a foundation for yourself. You might find that you love it, or you might realize that it’s not for you. Either way, you’ll learn something new about your body and what works best for you. Another way to look at this from another angle is through Vahva Training, you incorporate different styles and mold them together to create something big for your way to get fit.  

Another way to keep things interesting is to change up your environment. If you always work out at the gym, try taking your workout outside. Go for a hike, or do a bodyweight workout in the park. You might find that you enjoy the change of scenery and the fresh air. That's what I love about training outside, doing different things and work on stuff that doesn't involve the gym like push-ups, sandbag training, sledgehammers, hindu squats or step ups. 

You can also mix up your routine by incorporating different types of equipment. If you always use free weights, try using resistance bands or the Worldfit Iso Trainer for suspension training. You might find that you like the challenge of using different types of equipment, and you’ll build strength and muscle in new ways. For more info on suspension and bodyweight, check out Grind Style Calisthenics. 

The point is, there’s no one right way to do fitness. Don’t get caught up in the hype of one particular method or trend. Experiment, try new things, and find what works best for you. Your body – and your mind – will thank you. It's about finding YOU, not finding who has the best method, nobody does, especially those who act like their method is their way or you're a loser. 

One of the most significant advantages of not being a slave to one fitness method is that you’ll be more likely to stick with it long-term. When you’re enjoying your workouts and seeing progress, you’ll be more motivated to keep going. And that’s the key to achieving your fitness goals. Blending things together that become harmonious for you is just a beautiful thing. It defies the norm and gives you a sense of uniqueness. 

I’ve seen plenty of people get excited about a new workout routine, only to burn out after a few weeks or even less. They might get discouraged if they don’t see immediate results, or they might get bored with the routine. But when you mix it up and keep things interesting, you’ll find things more motivating. In conclusion, don’t be a slave to one fitness method. Experiment, try new things, and find what works best for you. Your body is unique, and what works for someone else might not work for you. By incorporating different types of workouts, you may find yourself building muscle and harnessing new levels of mental clarity and either enjoying what you can do or you'll just find out you're looking forward to a challenge instead of dwelling on stuff. 

Be amazingly awesome. Break free and get your ass going. 

(DopamineO Discount Code POWERANDMIGHT)

A Deep Dive Into The Worldfit Iso Trainer

Experimenting and learning about various tools to stay fit in the world of strength training has been a part of what I do for decades, I'm always on the lookout for something innovative yet simple that can help take my workouts to another level. In that regard when it comes isometric training it's exciting to share thoughts about the Worldfit Iso Trainer. This device has been one of my go to tools for some time now, and I'm confident it can be for you too.

What's the Worldfit Iso Trainer???

The Worldfit Iso Trainer is a versatile device designed to help you tap into the benefits of isometric training. This portable, compact tool allows you to perform a variety of exercises that target different muscle groups, from your legs and core to your upper body. With the Worldfit Iso Trainer, you can customize your workouts to suit your specific needs and goals. Being able to switch from one exercise to the next just by small adjustments is insane and the surge of strength I get is priceless. 

I've been using this thing for quite some time and its effectiveness is nothing short of fucking awesome. One of the things I appreciate most about this device is its portability, being able to throw this in a bag and travel with it is a godsend, used it in airports, at parks, hotel rooms, even the beach. It suits me to be able to train wherever I go and get the most out of a good workout without the wear and tear on the joints.

One of my favorite exercises to do is the Zercher Squat. By positioning the handles in the inner area of the elbows, legs bent about half or quarter squat position and have at it. This exercise targets the legs, lower back and core muscles and whether going hard for 7-12 seconds or at a lower intensity for time or Time Under Tension it's like a combo of a Squat & Deadlift at the same time, practically a hybrid that will give you bad ass drive and strong fucking knees. 

The Science Behind It

So, how does this thing work its magic? The science behind this device is rooted in the principles of isometric training. When you perform an isometric exercise, you're creating a static contraction in the muscle. This type of contraction can be incredibly effective for building strength and endurance, particularly in the stabilizer muscles.

The design takes advantage of this principle, providing a stable platform for you to perform a range of isometric exercises. By engaging your muscles in a static contraction, you can tap into the benefits of isometric training and take your workouts to the next level.

Who Benefits from it?

It is an excellent tool for anyone looking to incorporate isometric training into their workout routine. Whether you're a seasoned athlete or just starting out, this device can help you build strength, improve muscle endurance, and enhance athletic performance. It's also awesome for those in rehab to build strength back from injuries. Also a great tool for Prehab. 

Here are some of the individuals who may benefit most from the WFIT such as:

- Athletes looking to improve power and speed

- Individuals recovering from injuries or dealing with chronic joint pain

- Bodybuilders and strength trainers seeking to add variety to their workouts

- Fitness enthusiasts looking for a new challenge

If you're new to isometric training or the Worldfit Iso Trainer, here are a few tips to get you started:

- Start slow: Begin with shorter contractions and gradually increase the duration as you build strength and endurance.

- Focus on proper form: Make sure to engage your core and maintain proper posture throughout each exercise.

- Experiment with different exercises: It is versatile, so don't be afraid to try out different exercises and find what works best for you.

Last (but not least) bit of a great addition to the WFIT:

This device goes beyond just a tool for Isometric Training, it can also be used as a Suspension Trainer, giving you even more of a variety of exercises to choose from that will have you getting fit literally anywhere. Wrap it around a poll or hook it up to your door with a solid Door Attachment device and do exercises like Rows, Push-ups, Lunges, One Legged Squats, Curls, Tricep Extensions, Pull-Ups and so so much more. Get ideas using the book Suspension Calisthenics from Matt Schifferle. The only limit is your imagination. 

Be amazingly awesome and get your hands on one of the most bad ass devices in the world. Be able to workout anywhere, have an arsenal of exercises to suit your goals and build routines whether using the trainer by itself or in your current routine either as a warm up, a finisher or in between sets to keep the blood flowing. 

Building Strength and Character with Herschel Walker's Basic Training

As someone who's passionate about strength training and self-improvement, I always try to find and work on various things. Let's take a look at Herschel Walker's book Basic Training, Walker, a legendary NFL running back and Heisman Trophy winner, shares his insights on building physical and mental toughness through a rigorous training program.

The book is a no bullshit guide to getting in the best shape possible and developing a strong mindset that carries over to other aspects of life. The man draws from his own experiences in the NFL and being an entrepreneur to provide solid advice on how to push yourself to new heights and limits. He emphasizes the importance of discipline, hard work, and resilience in overcoming obstacles and achieving great success.

One of the key takeaways from the book is the importance of setting clear goals and creating a plan to achieve them. Walker stresses that having a clear vision of what you want to accomplish is crucial to making progress and staying motivated. He also provides tips on how to develop a strong work ethic and overcome self-doubt, which is essential for anyone looking to improve their physical and mental performance. Keeping that eye on the prize bro.

The training program outlined in the book is one of the most intense and challenging systems around, with a focus on building strength, endurance, and agility. It provides detailed workouts and training ideas that can be tailored to many individuals needs and goals. What I like about his approach is that it's not just about physical training, but also about building character.

(Some Key Takeaways)

- Set clear goals and create a plan to achieve them

- Develop a strong work ethic and overcome self-doubt

- Focus on building physical and mental toughness

- Create a training program that challenges you and helps you progress

Who is this book for?

Basic Training is for anyone looking to improve their physical and mental performance. Whether you're an athlete, entrepreneur, or simply someone looking to get in shape, this book provides incredibly valuable insights and practical notes on how to achieve your goals.

Herschel Walker's Basic Training is a must-read for anyone looking to build strength, character, and mental toughness. The book is an awesome and comprehensive guide to getting in bad ass shape and developing a strong mind, with practical & important advice and training routines that can be tailored to various people. If you're looking to take your training to another level and develop a stronger, more resilient mindset, Basic Training is definitely worth checking out.

Although it's based on principles of calisthenics and sprint style training, you can still get insane results. This system had made him one of the most conditioned players of his generation if not of all time. A rare find nowadays but it's worth the price. Be amazingly awesome. 

Birthday Weekend And Shenanigans At 41

 Been quite a week but the weekend and day of my birthday was just the cherry on top of a bad ass sundae. This past weekend, the spitfire and I went camping for a couple nights out in the woods, she set up the tent and set up for food while I went out and chopped wood for the fire. Some pretty damn hard work but it was worth it and had a lot of fun. Lots of laughs, tunes, swapping stories and play our game of Burning Questions by the fire. Took dips in the creek and couldn't be happier.

On our last day, I decided to be a smart ass and went out about a quarter of a mile from camp to fetch firewood and found this spot with perfect sawed off pieces and gave them a whirl. I brought my massive Ruff Stuff Bag that can fill up on a ton of firewood (bag can hold up to 1000 lbs.) with me. Little did I realize that it's going to be one hell of a trip back carrying all that wood. Took out one log and put the pieces in the bag along with my ax, gloves and rubber mallet. I practically carried back about half my bodyweight in that fucking bag, it was heavy as hell. Girlie got worried since I hadn't been back yet so she went out and tried to look for me. Caught up with her and walked back to camp hauling a beast. 

It was worth the hassle since it gave us plenty of wood for the night with some leftovers for future campers. Came home and did some cleaning up and unloading our camping gear to set up for the following day. Went river rafting/floating on my birthday up near where we got married with family and had a pontoon set up with a few tubes attached to soak in the river. Got pretty burnt but it was a still a blast. Squirt Guns, spotify, swimming and spending quality time with the people in my life. 

Earlier that morning, I got in a couple workouts of Neck Mobility, Joint Loosening & Agility Work and then Isometrics doing several exercises in three positions each for 7-12 seconds. Being over 40 doesn't mean you're over the hill, you keep driving and learning new things along with keeping yourself healthy as best as possible. Some people don't celebrate birthdays which I get, I mean to them it's just another day, who gives a shit right? For me, I enjoy celebrating it cause there were times in my life where things could've gone south and wouldn't be sitting here talking to all you bad asses, so I try to enjoy the moments and have fun with it. Some years wasn't always easy but I'm still standing and doing what's possible. 

I may be a little grayer, a little wiser and don't do things I did in my 20's and 30's, but I have learned to adapt, adjust and get stronger & better conditioned in the long run. Have kept weight off over the last year and a half or so going from nearly 270 to under 235 and building my strength in fun ways. I'm in no pain, don't have arthritis and just enjoying things the way I can. Health is more than just looking good (even though I'm no model or random fitness influencer by any stretch), it's about finding balance and doing what you can for yourself and getting the most out of what's possible so you can enjoy the coming years. Plan on losing a bit more weight but also keep testing myself what I'm capable of. Shit at one point this past week I did a 1000 Rep Animal Workout and did slams with a 20 lb slam ball for 5 minutes as a Finisher that made me feel like I was going to die but once it was over, it was one of the best feelings ever. Who the hell does that at 40? 

Anyway, I hope everyone is having a great Tuesday and I want to wish you all a great week. If you're feeling down, do something that could perk you up, go for a walk, get a workout in, call a friend or loved one and just shoot the shit. Do what's possible to genuinely smile and laugh if you can. Be amazingly awesome.  

Brutalized Conditioning: Animals & Slam Ball Hell

 On Monday, I wanted to test myself to see where my conditioning was at and safe to say, it was one of the hardest workouts I've done in a while. Did other workouts where they were a challenge but nothing like where it tested your sanity along with making the lungs seem like you're going to die LOL.

Thought I'd get into some animal training since it has been a while. Used my deck of cards to do the 4 Animals/Exercises I normally do....

Bear Crawls

Crab Walks

Half/Quarter Squat Walk (Bigfoot Walks)

Duck Walks

Doubled up on the reps and even about 10-15 cards in, I felt like quitting and I was breathing pretty heavily, I kept going anyways. These are no joke and will test you like no other. Finished with a 1000 total reps of these and yet, the workout wasn't even over.

I wanted to really amp it up by doing a finisher with the 20 lb Slam Ball I have and target my explosiveness. Went for 5 minutes doing a 15 on, 15 off protocol. Got in about 4-5 slams per round and slamming that fucker on grass just hits different. This wasn't just a finisher, it was to burn more calories like it was going out of style and build that mental toughness. More than just cardio, it's hell on earth and the battle rages on you against the system you created for yourself. This is the type of training where with other things, you won't tire out as quickly. This is not the typical workout you see many 40 year olds doing so, I wanted to find out what my capabilities were. 

Sometimes you got to go through hell to see what you're made of and what you expect out of yourself. This type of training is more than just exercise and getting in a few quick things, this is the type of hell that makes humans question their mental and physical stability along with testing themselves at peak levels of conditioning. No question pro/world class athletes can probably do this far better than me and it would be hard to try to keep up with that kind of person but at over 40 and not a professional or even calling myself World Class, I believe I did pretty damn well with this and I'd love to test this out with somebody sometime.

Conditioning comes in many forms and the idea for even as you get older is to maintain a level where you don't get tired doing things and can go as long as needed and have that lasting strength and endurance. When you have the ability to go and able to wear out others, it's a great feeling. Karl Gotch said it best "Conditioning is your greatest hold". Fitness is more than just trying to look good, it's about feeling better, being able to do things with less chances of getting injured and being able to have strength that lasts rather than temporarily. The world seems different when you are able to be fit and handle things with grace yet powerful at the same time.

Hellish workouts have their place as a challenge but don't frequent them as it can come back to bite you in the ass. Will I try this again, maybe or switch things up doing the dopa band and sledgehammer work. Strength & Cardio is part of the puzzle but when you throw in the mental aspects, it teaches you how precious and important having those attributes is. Be amazingly awesome and do what's possible. Challenge yourself but don't go so far you can't move or get injured. 

The Spitfire, Her Progress And Athena

 Training is never easy, especially if you have a full time job and you do what you can to make the most of it, sometimes being consistent can be a challenge and there are days where it's not in you. However; when you're able to and get things going, it makes a huge difference in how you feel and what you want to continue to do. That's what it's like for my wife Holly.

She's one of the hardest workers I know and does what she can even though she can be very persistent when she sets her mind to something. It's one of the things I love about her and how proud I am of her. In some time, she has lost around 60 lbs and has kept it off despite obstacles that come her way, she still fights with the heart of a lioness. I have taught her how to utilize a consistent training style that suits her and makes her want to continue her journey. She usually works a 3 day split of Upper Body one day, Core the next & Leg Work.

About half to 60% of her training is cardio, building her endurance using the treadmill, the eliptical and will go on runs for about an hour at times. Her core work consists of planks, twists, V-Ups and Diagonal Chops with a slam ball. Upper Body is mainly flys, curls, lateral raises (she calls them She Hulks), punching & Pull-Downs/Chin-Downs. Legs is usually running but she'll do some squatting, lunges and other things. Her rep range is around 10 reps at 5 sets per exercise and she'll hold a plank for as long as 2 minutes. Getting a blend of strength and cardio work.

She has stayed with that for quite some time and has worked for her. I give her tweaks every now and then on her form so she can feel the muscles more. She busts her ass to the point where she'll wake up sore and ask me to send in her clone to work LOL. 

She has also been taking the Athena Formula for about a month or so and the changes in her energy levels seem like they were shot out of a cannon. She isn't as tired, doesn't drink as much caffeine as she normally does which at times consists of coffee, Spark and sometimes a red bull. Her intake is almost cut in half by taking 3 capsules a day before heading out to the other side of Spokane for the day.

Her training and her jacked up energy lately has been amazing and I'm incredibly proud of the progress she has made. It took her a LONG time to lose the weight and she still has a ways to go but I believe in her and what she is capable of. Strong, fierce, kind, compassionate and can be a bit of a hard ass but that's part of who she is and wouldn't change it. Athena has been her go to supplement and even after a few weeks, it shows some drastic improvements in her mood, her energy, her focus and has kept her strength in tact with great stride.  

You have that power too ladies and you got what it takes to make improvements for your own health. Small aspects of progress always lead to the bigger picture, you may be different in life but there's always room to become a bad ass and do what works best for you. Get a hold of Athena Formula and see where you progress and train with a vengeance, go for the Subscriber Program so you can get them sent to you every month. You got this. Be amazingly awesome. 

Back To Back Deck Of Cards Dopa Band Workout For 1000 Reps

 

Yesterday was awesome, going to the park down the road and having a blast with the Dopamineo Band. Kids playing at a near by house and I'm just getting ready for a battle that was a test of will, conditioning and maintaining stamina. 

Got my music set up, the strap to the tree, the band hooked in and ready for a workout that some have called me crazy for doing. My deck for the day was my Flash cards. Seeing the fastest superhero to give me inspiration and motivating me to keep going. 

At certain points, your mind begins to wonder a bit but you pick yourself up and keep fighting. Didn't feel tired or exhausted but it was a doozer and those damn Propellers can be a bitch when you have to do 50 of them 4 times. The half way mark in and of itself is one full deck, that's more than enough for most but I knew I got this and just didn't stop.

Once you go through the deck, you reverse it to make it more maniacal (kind of like the Reverse Flash) and see what you're capable of doing. Not one time I wanted to quit but there were times I questioned my sanity cause not everybody does this and it's not a normal type of workout. It's building toughness, physical capabilities and pushing through with the fire coursing through your veins. It's not how fast you can get through it, that's just a piece; it's more about keeping a pace with as good of technique, explosiveness and durability as you can. 

Being out in the fresh air, listening to tunes and doing what I love? From a fitness POV it doesn't get better than that. Feeling the grass beneath your bare feet, feeling the earth and making the most of developing your body in the crisp warm air. It's fucking paradise man. No one is there to hound you, being in a quiet neighborhood and you're by your onesy just having the time of your life. 

After the workout, I walked around a bit, feeling high as a kite, relaxed and happy. It's a great feeling and knowing what this band has done for some of the greatest athletes in the world, it's an honor to be a part of the Dopamineo Community. It's not an easy workout that's for damn sure but it sure as hell is a lot of fun and helps me stay fit while being over 40. The energy, the focus, the sheer power I feel is off the chain. 

Grab a band at Dopamineo.com and don't forget to use my code POWERANDMIGHT at checkout to get a discount. Get some for the kids, your group classes, High School & College Programs and even for training the next generation of World & Olympic Champions. These bands are by far some of the best ever used and it amplifies your fitness and drilling with such intensity, it boggles the mind this isn't more seen. Be amazingly awesome.