OK, there’s No Sugar Coating this one…… It SUCKS! But it’s the GOOD Kinda SUCK! PS- Don’t coat anything with SUGAR! 3 Exercise/ 20 Rounds / 20 Minutes What You Need: 2 x Kettlebells The Motions: Complete the Following Every Minute on the Minute Double Kettle Row – 5 Reps High Swing Squat Swing – […]

I Know what you’re thinking…. THAT’S PREPOSTEROUS! FOOLISH! IMPOSSIBLE EVEN! It goes against everything our parents told us growing up! Everything we’ve been taught since kindergarten….. And Mr. Clean! No Way he’s been lying all these years! Ohhh The Deception! You’ll just have to watch and decide for yourself Referenced Posts To Be Clean, You […]

Sports are funny – so funny that I used to cry when my team lost -,  hundreds of statistic thrown around the Inter-Web, airwaves and local broadcasts daily, all hopeful to predict or validate a certain outcome.  But many times it’s the non-measurable metrics that hold the most weight. A key one being the “Big […]

I’ll go on the record saying I HATE Wearables! But… For Having: Readiness Score Deep Sleep REM Sleep Sleep Latency Heart Rate Variability Resting Heart Rate Body Temperature Respiratory Rate Activity/Steps/Miles/Intensity From the Night before waiting for me each morning… I think I’ll make an exception 😏 👇See Why👇 Referenced Posts Why You Need SleepNervous […]

What’s the point of a LONG LIFE if you can’t enjoy it to the very fullest…. Enter HealthSpan! Way before the prosperous times of today, our ancestors (and early organisms for that matter) main innate objective was survival.  Fast forward to present day, I’d say this objective remains atop the greater populations to-do list….. The […]

It’s always good to have this one in your bullpen 5 Exercise/ 5 Rounds / 40 Minutes What You Need: Kettlebell The Motions: Bottoms-Up Windmill – 10 Reps (5 Each Side) Goblet Squat on Point – 10 Reps Alternating Cossack Kettle Squat – 10 Reps Burpee Snatch Complex – 10 Reps (5 Each Side) Kick-through […]

This one’s Just like everything else in Life YOU vs YOU Ding Ding 5 Exercise/ 5 Rounds / 30 Minutes What You Need: YOU The Motions: 40 Seconds of WORK 20 Seconds of RESTS Lateral Jump / Hop Complex Alternating Squat Cossack Squat Scorpion Kick-Through Flow DiveBomb InchWorm Walk Monkey Roll Burpee And Remember… Rule […]

Just as we touched on optimizing something we do for One-Third of our life last week (Sleep) We’re now on the topic of something that probably takes up another THIRD of our LIFE (At least between the ages of 24-60) ….. WORK! Depending on your situation, your current occupation may be a touchy subject, and […]

You May want to be in Bed for this…. Ok, you’ll probably be fine reading this right where you are, but I’ll bet you’ll make sure you’re in bed ON-TIME tonight! In previous posts, we’ve talked about the importance of sleep, optimizing your Body Clock and alining your Circadian Rhythms. But Here We take a […]

Cominng Soon to a Park Near You… Because You’ll Be Bringing It! Now GO! 6 Exercise/ 5 Rounds / 40 Minutes What You Need: YOU The Motions: 40 Seconds of WORK 20 Seconds of REST Squat Kick-Through Complex High Knees with Sprawl (4x high knees) Ape Walk with Reach-Back Backbend March Side Plank / Reach […]

This ones a Brain Child of Mine, Enjoy the trip into my Mind 4 Exercises / 15 Rounds / 20-25 mins What you need: Empowered Individual The Motion(s): 20 yard Max sprint 2 x lunge burpees Side shuffle 20 yards to the right 2 x lunge burpees 20 yards backwards jog 2 x lunge burpees […]

Big Pull day with three Back classics…..I like to break the reps up into smaller achievable sets but that’s just me. Clocks On, its you vs. yourself, Ready-Set-Go!   3 Exercises / 300 Reps / For Time What you need  Pull-Up Bar Barbell with 70% Body Weight The Motion(s):  Dead Hang Pull-Up’s – 100 reps […]

You know I like to keep it simple. I have a kitchen that is literally the 10×4 and not much space to work my magical chef skills. This is one of my Go-To’s. All you need is a Spaghetti squash, some olive oil,  a package of fresh frozen mixed vegetables and your choice of seasoning/sauce. […]

  Staying on my theme of simple, for this one you only need the following: Head of Romaine Choice of beans (Kidney/Black/Cannellini/Garbanzo) Vegetable mix of choice(stir fry/ Mediterranean mix/ pea’s)*Fresh to frozen works great* Avocado diced Quinoa / Wild Rice Topping of choice (Hot sauce/ salsa/ sauce/ fermented/pickled topping)   In the pictures below I […]

“Times, they are a changing” -some movie or famous person… One thing that always stays consistent is an animals natural instinct to survive through all this change. Technology is affecting every aspect of our lives, giving us power that no prior generation could even dream of…….”Knowledge”, 24/7, at our fingertips. We’ve been given access to […]