Las Vegas Fun & Testing Out A Squat Variation

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

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

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

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

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

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

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

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

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

Weight Vest Walking: Epic Cardio Without Needing To Run

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

*The Benefits are Real*

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

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

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

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

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

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

*Getting Started*

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

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

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

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

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

*Advanced Techniques*

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

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

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

*Common Mistakes*

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

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

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

*Conclusion*

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

Why Weight Vest Walking Is Your Path To Great Strength

Good morning everyone. If you’re looking to forge a strong body and mind with such simplicity it's not even funny, it’s time to strap on a weight vest and walk. Yeah, you read that right—walking, that primal movement we’ve been doing since we were kids, just got a hardcore upgrade. Weight vest walking isn’t just exercise; it’s a decision to challenge the norm. It’s you, defying gravity, building strength, and carving out a version of yourself that’s unbreakable. Here’s why this bad ass method deserves a spot in your dose of developing incredible power.

1. Strength That Sneaks Up on You

When you sling that vest over your shoulders, every step becomes a rep. Your legs, core, and back are forced to level up, carrying that extra load with every stride. It’s like turning a casual stroll into a full-body resistance workout. Studies show that walking with added weight can increase muscle activation by up to 20% compared to regular walking. That’s your quads, glutes, and calves getting chiseled while you’re just… walking. No gym, no problem—just pure, functional strength forged in the real world.

2. Burn Fat Like a Furnace

Want to torch calories without sprinting until your lungs scream? Weight vest walking cranks up the intensity without the joint-pounding impact of running. Although Sprinting is much better than jogging. Research from the Journal of Exercise Physiology found that adding 15% of your body weight can boost a caloric burn by 12-15% per session. That’s hundreds of extra calories smoked while you’re out there owning the pavement. It’s low-impact, sustainable, and turns your regular walk into a fat-incinerating mission.

3. Mental Grit Forged in Every Step

Time to get real (when isn't it?): Carrying extra weight isn’t just physical—it’s a mental crucible. Each step with that vest hugging your frame is a choice to push past comfort. You’re not just walking; you’re building discipline, resilience, and an iron will. When life throws challenges your way, you’ll already know what it feels like to carry the load and keep moving. That’s the kind of mindset that separates the mighty from the masses.

4. Bulletproof Your Bones and Joints

Think walking is “too easy”? Add a vest and watch it become a bone-strengthening beast. Weight-bearing exercise like this stimulates bone growth and increases density, reducing your risk of osteoporosis as you age. A 2023 study in the Journal of Strength and Conditioning Research showed that weighted walking improved joint stability and reduced injury risk in active adults. You’re not just getting stronger—you’re building a foundation that’ll carry you through decades.

5. Anywhere, Anytime

Here’s the beauty (Or the hell): you don’t need a fancy gym or a personal trainer. Strap on that vest and hit the streets, the park, or even your backyard. Rain, shine, city, or trail—it doesn’t matter. Weight vest walking meets you where you are. Start with 10 pounds, level up to 40-50, and watch your body adapt like a machine. It’s versatile, scalable, and doesn’t care about your schedule or budget.

How to Start?

Grab a vest—start light, maybe 10-20 pounds. Walk 20-30 minutes, 3-4 times a week. Focus on posture: shoulders back, core tight, strides strong. Gradually increase weight or time as you get stronger. Listen to your body, but don’t baby it. You’re not here to coddle your training—you’re here to crush it. I like putting on the 40 lber and going for about 30-45 min. door to door. 

The Call to Greatness

This isn’t just about fitness; it’s about claiming your power. Weight vest walking is your chance to move with purpose, to feel the weight of your ambition, and to build a body and mind that refuses to give in. So, strap it on. Step out. Own every step like the beast you are. The world isn't waiting—go show what you’re made of and remember that every small hint of progress always leads to the bigger picture. 💪  

Stay mighty, stay relentless and be fucking amazingly awesome.

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Rain Walks: Splashing Through Life’s Adventures

Hello Everyone,

It was a little rainy here in Idaho yesterday and I got some cool truth bombs about one of life’s most underrated joys—walking in the rain. Yeah, you heard me. While most folks are cowering under umbrellas or having issues about soggy socks, I’m out here embracing the drizzle, stomping through puddles, and living it up. So, grab a towel (you’ll need it), and let’s dive into why rain walks are the ultimate vibe.  

The Rain Ain’t the Enemy, It’s the MVP

First off, let’s get one thing straight: rain isn’t here to ruin your day. It’s nature’s way of hitting the refresh button. You know that feeling when you step outside, and the air smells like petrichor—that earthy, “yo, the world just got a bath” scent? That’s the universe inviting you to join the party. A rain walk is like stepping into a live-action movie where you’re the star, and the raindrops are your hype crew.  

Forget the haters who say, “Stay dry, bro.” Nah, lean into it. Let those raindrop beads slide down your face like you’re in a dramatic music video. Feel the rhythm of the storm. Every plink, every splash, is a beat in the soundtrack of your adventure. You don’t need a gym membership to feel alive—just a good downpour and some swagger. Plus it's just fucking fun. 

Puddles Are Like Portals to another World

Real talk: puddles are where it’s at. You see a puddle, and society’s like, “Avoid it! Protect your kicks!” But I say, stomp that bad boy. Splash like you’re five years old and the world’s your playground. There’s something straight-up liberating about sending a wave of water flying. It’s like telling the universe, “I’m here, and I’m fearless.”  

Pro tip: Find a big ol’ puddle and channel your inner superhero. Leap in slow-mo, arms wide, and let the splash be your origin story. Yeah, your shoes might get soaked, but soggy sneakers are a badge of honor. They say, “I didn’t just survive the rain—I owned it.” Also the superhero pose just makes it interesting.  

Rain Walks = Instant Therapy

Let’s get deep for a sec. Life can be heavy, right? Work’s stressing you out, notifications are piling up, and your brain’s doing cartwheels. A rain walk? That’s free therapy. The sound of rain hitting the ground is like white noise for your soul. It drowns out the chaos and lets you just be.  

When I’m out there, rain dripping off my hoodie or my t-shirt and durag, I feel like I’m washing away the noise. Got a problem? Talk it out with the storm. The rain don’t judge. It just listens, keeps falling, and reminds you that life keeps moving. Plus, nobody’s bugging you when it’s pouring—your phone’s in your pocket, and the world’s too busy staying dry to bother you. It’s just you, the rain, and your thoughts. Pure zen.  

Style It Out, Rain or Shine

Now, what to wear?—literal and figurative. A rain walk is your chance to flex. Throw on a sleek raincoat, rock some bold boots, or just go full chaos mode with a T-shirt and let the rain be your stylist. Wet hair? Who cares? You’re serving looks while the rest of the world’s hiding under awnings.  

And don’t sleep on the umbrella debate. If you’re Team Umbrella, cool—twirl that thing like you’re Gene Kelly. But if you’re like me, you ditch the shield and let the rain come down. Either way, own it. Confidence is the ultimate accessory, and a rain walk is a beautiful trip.  

The Social Media Flex

Alright, let’s be real—rain walks are Instagram gold. Catch a vid of you splashing through a puddle or a moody shot of raindrops on your jacket. Post it with a caption like, “Dancing in the storm, who’s with me? 💦⚡️” Watch the likes roll in. People eat up that fearless energy. Bonus points if you get a slow-mo of the rain hitting your shades. Cinematic vibes only. If you're into that sort of thing.

But here’s the kicker: don’t just do it for Insta. The real flex is how a rain walk makes you feel. It’s about reclaiming your joy, spitting in the face of “normal,” and reminding the world you’re built different. Besides, what exactly is normal?

Final Thoughts: "It's the essence, of wetness"- Derek Zoolander

Make it fun. So, next time the sky opens up, don’t hide. Lace up, step out, and let the rain work its magic. Walk like you own the storm. Splash like nobody’s watching. And if anyone looks at you funny, just smirk and keep strutting. They’re missing out, and you’re living.  

Drop a comment below—y’all walking in the rain or nah? Hit me with your wildest rain walk stories. And if you’re feeling this vibe, share the post. Let’s get the whole squad splashing, just keep it respectful. Keep being amazingly awesome. 💪🌧️  

Saturday Afternoon Workout At The Park

 This past Saturday, wanted to get some good training outside so I walked on over to this park about over a mile down the road that is a good stretch of a park. Slides and playground stuff for the kids, trees and a long grassy area that goes from one end to the other. Saw this bench and started wrapping my Iso Strap to it and then wrap my Dopamineo Band around that and get in some Circuit Training.

It was my 5 Exercise circuit of....

10 Chest Presses

10 Wave Pulls

10 Uppercut To Squats

10 Ski Jumps

10 Propellers

Little to no rest for 10 Rounds. It was fast, explosive, heart pounding and fun conditioning. I was cruising through that thing with as good of technique I can do and with speed that just felt like Sonic The Hedgehog. Felt great to get some fresh air and be around a beautiful neighborhood with mountains in the background. 

Afterwards, just packed up and went back home, didn't talk to anybody, nobody bothered me and everyone around me was doing their thing. It's a very nice place and I love the nice stroll down. Gives me time to think, reflect and when I walk back home, just let things sink in, feel the high and stroll back with a smile on my face. Can't get any better than that.

The thing I like being in a new place and new area is that most of the time, I purposely get myself lost and learn the streets and pathways to places so I can understand where to go, which route is best for me and study the surroundings. On one end, one area is very family friendly and oriented, the other side is the industrial area where there's a maverick gas station, a few restaurants, UPS, Sherwin Williams and Walmart down the road. Isn't exploring fun.

Takes some getting used to but I'm very adjustable and enjoying this area of Post Falls, Idaho where the Centennial Trail starts and ends at the border of Montana. Be amazingly awesome and keep killing it.  As always, don't forget to use my Discount Code POWERANDMIGHT to get 10% OFF your order at Dopamineo. 

A Few Benefits Of Rucking

Us humans have been doing this particular activity since the dawn of man as hunter/gatherers. Military men and women have done Rucking in order to keep them in shape so they can be as tough as they need to be when all hell breaks loose. A few benefits that everyday people can have when they practice this bad ass type of training....

1. Unbelievable Endurance & Work Capacity

Not the same as weight training as it aids in building endurance while fatigue is at the bare minimum. The overload for Work Capacity helps build a foundation that gradually progresses as you get stronger just like in the gym. Even the late Louie Simmons was a huge advocate for Work Capacity which included multiple variations of loaded carries, sled pulls and other things.

2. Wicked Awesome For Posture

Believe it or not, adding weight can help aid in building a better posture when it's done properly. It strengthens our muscles that are responsible for keeping us upright. This allows the body to stay in that position much easier when removing weight.

3. Powerful Calorie Burn

With recent studies done by the Compendium of Physical Activities, by rucking its possible to burn up to 650 calories within an hour, a massive 300 more calories than just regular walking. If you were to do about 5 hours a week of rucking, that's 3250 calories burned (nearly the equivalent to losing a pound a week alone). 

4. Let The Sun Shine Bright

Being out in the fresh air is always a huge benefit. It lowers stress, weighs down the cortisol levels and heightens Vitamin D and Testosterone Levels. As us guys age, maintaining and balancing our testosterone becomes more crucial. 

5. It's Safe & Pretty Easy To Do

Screw jogging since it's more exhausting than Rucking is. In fact, it may be even more enjoyable and can be done with better consistency. We all know regardless of your goals, consistency is the key along with eating right (I didn't say diet, just eating right meaning better but not completely depriving yourself). Another added benefit is that rucking is actually safer on the joints than regular jogging. 

Where do you start? Well, a good foundation would be to start with wearing about 10% of your bodyweight (say for a 200 lb man, it be a 20 lb Vest or Backpack). Work your way up little by little. Hell, I'm only using a 40 lb vest when I go out on my rucks. You don't need to go around looking like you're carrying a piano on your back, gradually build up until it feels more than enough to walk with. Very few people will ever use more than 100 lbs to ruck with. The only two people I know of who walked with 300 lbs was Bud Jeffries & Steve Justa. You don't need to push it that far, even on a hike, 50 lbs would be more than enough for most people. It's tough as it is and it can give you the workout of your life. If you could go a good distance with 100% or more of your bodyweight, that's pretty damn impressive and shows some serious strength and conditioning. 

Grab the Kensui Weight Vest to progressively load up using weighted plates. The smallest loadable is up to 80 lbs. The heaviest is loadable to 300 lbs. Save yourself a few bucks by using my Discount Code POWERANDMIGHT at checkout to get 10% OFF your order. If you order the 300 lb loadable, this saves you close to a whopping 25 bucks. Have a wonderful day and keep being amazingly awesome. 

Take A Walk To Get Stronger

           Walking is the simplest thing in the world. You put one foot in front of the other and you’re off. Walking is both a mind and body tool. You can lose weight by walking, you can build great ideas from walking and you can get stronger both inside and outside from walking, walking while training is a powerful tool as well. A course called Muscle Reminders has one part on how to exercise as you walk. Another great tool is Lifeline USA’s PowR Walk Pro where you use cables for your arms as you walk an alternative to using little dumbbells. There’s always a way to make yourself strong as you walk.

            The one exercise I’ve been experimenting with lately is the farmer’s walk. This exercise consists of one or 2 objects that you pick up and start walking with whether it be kettlebells, dumbbells, gripping a sand bag in each hand or whatever. I like to use buckets because it’s cheap and easy to set up. You can get a bucket at just about any hardware store as big as you need it. I got my buckets at Wal-Mart for about 5 bucks each and they’re huge. I feel it up with water and a rock/stone I have around the yard. I get it set up and grip the handles then pick up and start walking around the yard. The weight comes out to 123 lbs. total and it’s brutal.

            To make the farmer’s walk more of a challenge, I use my Fat Gripz and attach each one to the handles. Now this makes things more brutal and it will get you breathing hard quick even more than if you just used the handles. Imagine picking up that much weight with the handles being thicker and needing to grip harder just to keep from dropping them. Some use a little pipe to attach and that’s great too if you want but I like the fat gripz because they’re available right there.

            Building mighty hands while walking is pretty bad ass in my book. This helps build your grip like crazy especially if you’re in sports or a weightlifter/strongman or whatever you’re into. Grip strength is essential for overall development and when you use thicker handles your body goes into overdrive and you can be breathing harder faster than usual. You don’t need weights but if you got em, go for it but using simple tools can also be beneficial and can cost you far less money and still get more bang for your buck. Take a walk on the wild side and utilize it to build strength, get in great condition and develop stamina like a madman. 

The PowR Walk Pro From Lifeline USA

Walking is one of the best exercises you can do, it helps you think, you can do it anywhere and its one of if not the best exercise for your overall health. I love to walk around places whether at a park, the mall or hell around the harbor from where I use to live. You build a sense of awareness and you find things about yourself from walking that you normally don't find from other exercises. Now what if we took walking to a whole new level and it not only would it help you get in shape but to give you the workout of a lifetime.

I'm talking about the PowR Walk Pro from Lifeline USA. Its a cable attachment that comes with a handle and a foot strap that will get you off and running or should I say off and walking LOL. This device may look easy and you may think its no big deal, well my friend that's where you need to rethink what you're doing here. Its far beyond what you think it is. This thing alone can cut your walking in half like a knife to butter. There are 2 levels of resistance and when you get it you will start at level 1 which is the Gray cables. They may not seem much but once you start walking with these puppies you will feel it immediately. The second Level of resistance is the Gold cables. This ups the ante and works your tendons and ligaments like you wouldn't believe.

This can help you burn off calories and get fit like never before. Now with regular walking you're mostly just working the legs but with the PowR Walk Pro, you will be working your entire body from your neck to your toes. Some people who walk take up to 10 pound dumbbells with them to get some resistance going but this thing is far better and more convenient as you can put them into a little bag when you order the product. To me its one of the best things I've ever used and I've been doing exercise for over 14 years. This will work the upper body like crazy and at a good clip you can burn up to 3X the amount the calories as oppose to regular walking. You don't need to more then a couple miles maximum but how far you can go is up to you.

I normally do 20-30 min. of walking with this thing and after that I'm spent. The first few minutes I'll just walk and do the standard cross-country skiing walk and after a few of those I would do a set of curls or lateral raises and at certain points during the walk I would hold the cables at chest level and see how long I last carrying them in an isometric fashion. There are many ways to use this thing and when you see Bobby Hinds or the other members of Lifeline USA on the DVD that comes with it, you will see first hand that you don't need long term cardio and you can either use it on a walk or use it at home anyway you choose its going to suit you the way you want. Its fun, its portable and its one of the best products to help you get a fitter you and a stronger individual.