here is the link to my drop box public folder, 

where you can download the 5 Rings Army Basic Training Manual

its free

let me know what you think of it

I need to add pics, I know, but it is still kind of a work in progress

so far the folks that tested this out have had some pretty good things to say

Living it like I teach it

check out myfitnesspal.com

friend me there ( I am 5RingsFitness )

My logs are publicly shared

Wed 1/11

5 RA Drill Set 1

9:00 

:30 work :15 rest

13

10

12

11

14

12

9

7

9 (turn and bounce)

13

11

:30 sec run

7

Friday 1/13

FBTS I-Phase

Head Stands/Dead Hang Tuck- 30sec:30sec work rest 14 rds 

7 dead hang tucks

7 head stands

Body Weight 156 10% bodyfat

Neck 15.5

Shoulders 45

Chest 38.5

Waist 31

Bicep 14

Fore Arm 12.5

Hips 37

Thigh 23

Calf 16

1/17

5RA Drill Set 1

9:00 

30:15

11

9

11

11

12

12

8

11 (turn & bounce)

14

11

:30 sec run

7

Benedict Dumb bell set 1: 

10:00

2 x 10lbs

9 sets @15 reps 

135 density

270lbs volume

Head Stands

10:00

30:30 

10 rds

Yesterdays work....

1/18

Olympic Snatches: 1 x 75, 1 x 95, 1 x 105, 1 x 115, 4 sets of 3 x 105

Overhead walks: 105 x 4 sets of 3 25ft

Hip Pump/Cat Stretch: 40 2:00

Hindu Pushup: 10 sets of 5 10:00 1:1 work rest

30lb Z-health Squat/Get-up: 1:1 work rest 5,4,4,5,5,6,8,8,7,7 total 57 20:00

Dead Hang overhand thumbless:4 sets 1:00

L-Sit Dead Hang:4 sets :30

2/1/12
pulled 285 jefferson

2/2
GS snatch set 16kg
150 9:48
2 sets (83R/67L)

32 janda sit ups 2:00
3 sets
started to get muscle spasms-stopped

supine leg raises
50 7:00
4 sets

neck bridge
21 2:58
2 sets

2/13/2012

Neck1 5 1/2
Shoulders 45
Chest 36 1/2
Waist 30 1/2
Hips 35
Bicep left 13
bicep right 13
Forearm 12 left and right
thigh left 22 1/4
Thigh right 22 1/4
calf left 15 3/4
calf right 15 3/4
158.5
12.5%

20 sets 15lb x 2 bicep curls
100 reps 10:00

supported bridge
37 4:33



2/14/12
10 lb club
30 1:18
30 1:22
15 :41
15 :41
15 :27
15 :27
15 :27
15 :27

150@10lbs
bridging
5 :41.3
5 :45.6
5 :45
5  :50

20

all 10:00
1:10 rest

2/15/12
4 eggs 4 bacon w/cilantro salt pepper
sleepy 15 min after finished

2/24/12
157
1 arm barbell snatch
1/1 from 45-85 at 5lb increments
back down to 75 for session

back squat 75-120
back down to 75 for speed

snatch
5 sets of 3 left and right

squat
5 sets of 5

10:53

2/27

8 flights of stairs :53.3

30lb hex face lift 2/2
25lb hex face lift 3/3
dbl pinch lift 25lb hex 5

2/28/12
129 16kg 8:35
snatches
42 8kg snatches
30/30 closes coc 1 20mm set

3/1/12
157 walking see saw press 12kg
8:50
28kg press x3
24kg press x3
8kg press x3
12kg x3

30 2lb full shoulder circles, sport speed l/r
30 2lb top elbow circles sport speed l/r
25 10lb shoulder circles sport speed l/r
10 20lb shoulder circles sport speed l/r

4/4 20kg bent press

red band shoulder work
3 reps at each position to 3 hands in from end

3/12/12
closed coc 1: 41 left 48 right

80 reps 8:45 batwing deadlift @55lbs

295 reps @12kg 9:45
Russian

3/13
34 20kg swings left lead SARS :57
34 20kg swings right lead SARS :56.9
6/6 20kg snatches sars r/l lead
closed coc1 41 left 48 right

3/14

60 12 kg lateral hand to hand swings
30 sec crow stand
closed coc1 15l 20r
7/7 1 arm bridges
14 qdr pushups

12kg snatch 10:10 200
120 4:45 right
30 1:09 left
30 1:03 left
20 :52 left

close coc1 10/10
3:30 bridging work


3/26

158.5 @11.6%

been dealing with t-spine spasm

3/27
184 20k sar swing 10:00

3/30
80/80
windmill 12kg
9:41

one arm snatch (barbell) 85lbs x4

deadlift: one hand 85lbs 2/2

two hand conventional 235 x8

qdr circles 10 minutes 10 left 10 right

straight blast

sprints

puppet drills

kick tag

stick and shield (this is where things went horribly wrong and i broke a knuckle)

pretty awesome right?

4/9

got a half cast

one arm push ups

band assisted one armed ring pull ups 

one arm dead lifts (135lbs)

barbell one arm snatch 45lbs (bar) 65lbs x4

qdr circles one arm

taught some numerado work and break in break out

z-squat progression and upper body flow (break fall push ups)

Living it like I teach it

check out myfitnesspal.com

friend me there ( I am 5RingsFitness )

My logs are publicly shared

Wed 1/11

5 RA Drill Set 1

9:00 

:30 work :15 rest

13

10

12

11

14

12

9

7

9 (turn and bounce)

13

11

:30 sec run

7

Friday 1/13

FBTS I-Phase

Head Stands/Dead Hang Tuck- 30sec:30sec work rest 14 rds 

7 dead hang tucks

7 head stands

Body Weight 156 10% bodyfat

Neck 15.5

Shoulders 45

Chest 38.5

Waist 31

Bicep 14

Fore Arm 12.5

Hips 37

Thigh 23

Calf 16

1/17

5RA Drill Set 1

9:00 

30:15

11

9

11

11

12

12

8

11 (turn & bounce)

14

11

:30 sec run

7

Benedict Dumb bell set 1: 

10:00

2 x 10lbs

9 sets @15 reps 

135 density

270lbs volume

Head Stands

10:00

30:30 

10 rds

Yesterdays work....

1/18

Olympic Snatches: 1 x 75, 1 x 95, 1 x 105, 1 x 115, 4 sets of 3 x 105

Overhead walks: 105 x 4 sets of 3 25ft

Hip Pump/Cat Stretch: 40 2:00

Hindu Pushup: 10 sets of 5 10:00 1:1 work rest

30lb Z-health Squat/Get-up: 1:1 work rest 5,4,4,5,5,6,8,8,7,7 total 57 20:00

Dead Hang overhand thumbless:4 sets 1:00

L-Sit Dead Hang:4 sets :30

2/1/12
pulled 285 jefferson

2/2
GS snatch set 16kg
150 9:48
2 sets (83R/67L)

32 janda sit ups 2:00
3 sets
started to get muscle spasms-stopped

supine leg raises
50 7:00
4 sets

neck bridge
21 2:58
2 sets

2/13/2012

Neck1 5 1/2
Shoulders 45
Chest 36 1/2
Waist 30 1/2
Hips 35
Bicep left 13
bicep right 13
Forearm 12 left and right
thigh left 22 1/4
Thigh right 22 1/4
calf left 15 3/4
calf right 15 3/4
158.5
12.5%

20 sets 15lb x 2 bicep curls
100 reps 10:00

supported bridge
37 4:33



2/14/12
10 lb club
30 1:18
30 1:22
15 :41
15 :41
15 :27
15 :27
15 :27
15 :27

150@10lbs
bridging
5 :41.3
5 :45.6
5 :45
5  :50

20

all 10:00
1:10 rest

2/15/12
4 eggs 4 bacon w/cilantro salt pepper
sleepy 15 min after finished

2/24/12
157
1 arm barbell snatch
1/1 from 45-85 at 5lb increments
back down to 75 for session

back squat 75-120
back down to 75 for speed

snatch
5 sets of 3 left and right

squat
5 sets of 5

10:53

2/27

8 flights of stairs :53.3

30lb hex face lift 2/2
25lb hex face lift 3/3
dbl pinch lift 25lb hex 5

2/28/12
129 16kg 8:35
snatches
42 8kg snatches
30/30 closes coc 1 20mm set

3/1/12
157 walking see saw press 12kg
8:50
28kg press x3
24kg press x3
8kg press x3
12kg x3

30 2lb full shoulder circles, sport speed l/r
30 2lb top elbow circles sport speed l/r
25 10lb shoulder circles sport speed l/r
10 20lb shoulder circles sport speed l/r

4/4 20kg bent press

red band shoulder work
3 reps at each position to 3 hands in from end

3/12/12
closed coc 1: 41 left 48 right

80 reps 8:45 batwing deadlift @55lbs

295 reps @12kg 9:45
Russian

3/13
34 20kg swings left lead SARS :57
34 20kg swings right lead SARS :56.9
6/6 20kg snatches sars r/l lead
closed coc1 41 left 48 right

3/14

60 12 kg lateral hand to hand swings
30 sec crow stand
closed coc1 15l 20r
7/7 1 arm bridges
14 qdr pushups

12kg snatch 10:10 200
120 4:45 right
30 1:09 left
30 1:03 left
20 :52 left

close coc1 10/10
3:30 bridging work


3/26

158.5 @11.6%

been dealing with t-spine spasm

3/27
184 20k sar swing 10:00

3/30
80/80
windmill 12kg
9:41

so wow

havent posted anything public in a bit

been working my ass off and keeping up with the list

the group in Uptown is coming along quite nicely, if you have not caught on

I am no longer working out of the shop in Apple Valley (which means I need to update some links here on the site) and have moved all ops to The Movement Uptown located at 2100 Lyndale Ave South, Suite B, Minneapolis, MN 55405

Class times 

for Bootcamp are 6-7am Mon/Wed/Fri and fees are 60$ per month or 100$ per month with full nutritional support (a 30 day supply of Anabolic Labs Essential Nutrition Packs each month)

for the VIP (Violent Incident Preparedness) Program class times are Mon/Fri 7:15-8:15

(though, this class usually runs long and folks are welcome to hang out and play after official end time)

In the bootcamp class you get an onramp to the Gym Movements Protocol, and I help steer you down your path to better, giving people feedback and tips when they need them, for the most part, after the initial warm up every class, people are free to find their personal best for the day, and get to work

Everyone who participates fully in this program has seen very good results, from body comp changes to higher quality movement and reduction in pain and limitations.

Everyone who applies the knowledge gets better, faster, with less effort

Can't argue or complain there

The VIP program has been something that was brewing in me for a long time

and after my experiences with Rory Miller (his blog here: http://chirontraining.com/Site/Home.html )

and Marc MacYoung ( NoNonsenseSelfDefense.com )

I started examining the way that I was teaching martial topics and evaluating them according to a different set of criteria

1-art is for expression and development of the physical, emotional, spiritual and social self

2-sport is for competition amongst peers that will keep your wits and abilities sharp, and let you test your self in a safe and friendly atmosphere (even when they are trying to choke you are hit you with a stick)

3-science is fact based, and there should be no room for bullshit or ego's

When it comes down to self defense and realistic considerations of violence, true, criminal, social or asocial violence, not some push you pull me male chest bumping monkey dance (cheers for this term to Rory and Marc, and to Sifu O'Melia) but an encounter where you may actually lose something more than your pride

I had to strip away a lot of rust and crap to see the metal

there is a development period that I have come to believe is necessary for immediate functionality, 

once this is done, the artistic and sport aspects are 

a:easier and more fun to address, because the idea of losing life and limb is lessened

b:simpler, as the higher rungs on the ladder have already been addressed, so coming back down to the sport and art work is much more accessible (again cheers to Rory and Marc for this concept of climbing the ladder of reaction)

Which is why Friday morning my students were straight blasting, eye gouging and groin kicking each other with the gear on (a stainless boxing groin protector and the High Gear helmets ( I have a pair of these suits, and will acquire more as time and funds allow, in fact anyone who donates a full suit will receive free attendance and private instruction equal to the cost of the suit )

Video of that some other time

Geoff and Tony were working out the kinks

they have had an education in the legality of using force to defend themselves ( I am a qualified Defensive Tactics Instructor, and Monadnock Collapsable Baton Instructor) and are still learning about the types of social and asocial criminal violence they may encounter, so we build scenarios

we trouble shoot the things we come up with

we put the ideas to the test

we then ask questions, 

could I have done better, with less, faster?

was there an easier way?

we articulate our actions to other members in the class and become fluent in the language of violence, so that when the conversation turns there, we can speak and act intelligently, without pause for fear or concern of right vs wrong action, and be like the Bushido tradition

act without thought because our actions are true and right

I invite you to join us, its fun

Other bits

last public newsletter had some bits about fitness zombies...

well, its the end of March, and statistically most of those zombies have met their ends, and are ready to go back to being sad sacks that are unsatisfied with their physical conditions,

 or they have found the grail and are working steadily toward becoming super stars of the physical culture world

or maybe they are just plodding away on a treadmill and eating rice cakes 

which is a complete fucking failure in my mind

here are some pics of a cat that took my manual (which is pretty simple and barebones) 

that is what happened when someone took a small amount of info

applied it

took action

and did not bullshit or whine

this dudes food logs are awesome as well, the recipe he sent me for sausages and cabbage was stellar

he didn't starve himself or perform some superhuman feats of strength and endurance that made him vomit or shit himself either

his logs are a testament to the Gym Movements Protocol and Metabolic Flexibility

what action can do is amazing 

Where this is going

Its March

if you still feel like you want to make some positive changes in your life, 

want to get stronger, slimmer, leaner, build some muscle, lose some fat, get your butt back in order before it needs a walker and suspenders?

want to be in your bikini or banana hammock by June?

I want to help you make that happen

Stop in for a visit to the AM classes

you will have to get up early, make it to the doors, and come inside

but this shit is automatic

if you push the button 

the machine starts and it always works

Action is the one supplement that is proven to work 100% of the time

Take action

Get the results

Ask better questions

Get better answers

repeat for success

Until next time (which for the public newsletter is May, the private newsletter goes out on the 1st of each month and has recipes from my wife, exercise tips and techniques, ruminations on Martial Arts, Sports and Science applications, gear reviews, and the generally awesome things that I say and do, if you want to subscribe, its only 15$ a year, which is pretty cheap considering how amazing it is, go to the shop, click on the "subscribe to newsletter" button and be ready to receive the awesome)

Tittie Sprinkles

Living it like I teach it

check out myfitnesspal.com

friend me there ( I am 5RingsFitness )

My logs are publicly shared

Wed 1/11

5 RA Drill Set 1

9:00 

:30 work :15 rest

13

10

12

11

14

12

9

7

9 (turn and bounce)

13

11

:30 sec run

7

Friday 1/13

FBTS I-Phase

Head Stands/Dead Hang Tuck- 30sec:30sec work rest 14 rds 

7 dead hang tucks

7 head stands

Body Weight 156 10% bodyfat

Neck 15.5

Shoulders 45

Chest 38.5

Waist 31

Bicep 14

Fore Arm 12.5

Hips 37

Thigh 23

Calf 16

1/17

5RA Drill Set 1

9:00 

30:15

11

9

11

11

12

12

8

11 (turn & bounce)

14

11

:30 sec run

7

Benedict Dumb bell set 1: 

10:00

2 x 10lbs

9 sets @15 reps 

135 density

270lbs volume

Head Stands

10:00

30:30 

10 rds

Yesterdays work....

1/18

Olympic Snatches: 1 x 75, 1 x 95, 1 x 105, 1 x 115, 4 sets of 3 x 105

Overhead walks: 105 x 4 sets of 3 25ft

Hip Pump/Cat Stretch: 40 2:00

Hindu Pushup: 10 sets of 5 10:00 1:1 work rest

30lb Z-health Squat/Get-up: 1:1 work rest 5,4,4,5,5,6,8,8,7,7 total 57 20:00

Dead Hang overhand thumbless:4 sets 1:00

L-Sit Dead Hang:4 sets :30

Living it like I teach it

check out myfitnesspal.com

friend me there ( I am 5RingsFitness )

My logs are publicly shared

Wed 1/11

5 RA Drill Set 1

9:00 

:30 work :15 rest

13

10

12

11

14

12

9

7

9 (turn and bounce)

13

11

:30 sec run

7

Friday 1/13

FBTS I-Phase

Head Stands/Dead Hang Tuck- 30sec:30sec work rest 14 rds 

7 dead hang tucks

7 head stands

Body Weight 156 10% bodyfat

Neck 15.5

Shoulders 45

Chest 38.5

Waist 31

Bicep 14

Fore Arm 12.5

Hips 37

Thigh 23

Calf 16

1/17

5RA Drill Set 1

9:00 

30:15

11

9

11

11

12

12

8

11 (turn & bounce)

14

11

:30 sec run

7

Benedict Dumb bell set 1: 

10:00

2 x 10lbs

9 sets @15 reps 

135 density

270lbs volume

Head Stands

10:00

30:30 

10 rds

Yesterdays work....

1/18

Olympic Snatches: 1 x 75, 1 x 95, 1 x 105, 1 x 115, 4 sets of 3 x 105

Overhead walks: 105 x 4 sets of 3 25ft

Hip Pump/Cat Stretch: 40 2:00

Hindu Pushup: 10 sets of 5 10:00 1:1 work rest

30lb Z-health Squat/Get-up: 1:1 work rest 5,4,4,5,5,6,8,8,7,7 total 57 20:00

Dead Hang overhand thumbless:4 sets 1:00

L-Sit Dead Hang:4 sets :30

First things first

Fitness Zombies, 

you will soon see them raising from their New Years graves with intentions of actually following through on that resolution they made at 12:01 am Jan 1st, right after kissing whatever it was they may have kissed and right before heaving the entire evenings libations into a pool of sick that they left for someone else to clean up..

They stagger in to the local globo gym, the Life-grind and Planet-Fatness, they are ready..

they want to get in shape now dammit!

not tomorrow, now!

they moan climbing onto the machines

cardio.....

squeezing into 200$ pants from LuLu take your money and spreading out the yoga mat they bought at the pro shop...

trim and tone...

They decide to “crush it” and blow their wad on the WOD

met con....

conditining....

The constant fitness zombie mantra is repeated with less and less conviction

“I will do whatever it takes...”

(more on this gem later)

When I get one on the phone or in the door I smile, I patiently listen for the key phrases I am wanting to hear, and sometimes I do hear them....

I have been thinking of....

I decided to ....

My plan is....

I engage the zombie, trying to keep my brain pan as far from them as possible and still seem personable

What makes you feel like you need to lose weight?

What have you tried in the past?

What can you afford?

What are your overall goals?

How will you know you have met those goals?

How fast do you want to meet your goals?

If these questions are answered and they seem reasonably ready and willing to take action, I present them with options..

option A: private personal training, 

option B: group private personal training

option C: group classes 

then we begin the fitness zombie shuffle and shift..

I can see the human in there, behind the listless eyes and last years excesses, laziness and bullshit excuses

Private training..., that seems like a lot of money (whatever it takes?)

Group Private training...I don’t think I know anyone who would be up for that

Group classes....what time do they start?

This is inevitably where I smile a little, and die a little inside

6:00 AM I reply, as spry and pleasant as I can possibly be

That is too early they say.... (whatever it takes...)

I want to laugh when I hear this, 

My day starts at 04:30am M-F and doesn’t end until 10:00 on a regular basis

I train clients, run classes, work a full time job, study and keep up on my research and what the trends are in my respective fields of interest, from physical fitness, to armed and unarmed combatives and martial arts..

And, I spend as much time with my wife as I can. 

She works a full time job, manages to run a thriving business as a potter (she makes some of the finest wheel thrown, utilitarian art I and many others have ever used), helps provide care for a woman with MS, cooks meals that make me want to throw rocks at the local chefs, and still looks like a freeqing goddess with a vacuum.

but 6am is too early to get that goal of not being overweight, out of shape, and on the short list for a host of debilitating and easily remedied issues.....

here’s the deal...

I want to help you

I want you to succeed

I want you to be fit, thin, healthy, fast, strong, and have the body of a supermodel while you consume a diet that would make a trucker blush

I want to help you get rid of that zombie virus

but I need your help to do it

You have to show up

You have to do the work

You have to keep track of your diet and exercise

You have to decide whether your goals or the extra slice of cake and pint with your mates is more important

You have to match your behavior and your goals

All I can do, is point you down the path

I will give you all the help I can to keep you on it, but I will likely only see you for a few hours at most each week

that means there are a lot of hours when you will be on your own

You

have 

To

Walk

That

Path

You can call me, text me, email me...I will try to help you if I can but you have to be willing to act

so...

the help I am going to offer you right now is this

I know it is January, and your resolutions are fresh in your mind, you are ready, you want to change

I want to help, 

Come to any of the classes I teach, in Apple Valley (Tue/Thu 6:00-7:00am) or Uptown (Mon/Wed/Fri 6:00-7:00am) and I will give you a 1 week trial free

If you decide you like the way I work, and you like the classes, you can sign up for the 90 Day Challenge which includes: 

• a 30 day supply of Essential Nutrition Supplements
• A pdf manual outlining a simple method of managing your diet and exercise, including full workouts, detailed explanations with you tube links to demonstrations of the exercises, and progressions that can be scaled to any ability or fitness level.
• A 90 Day Money Back Guarantee, should you try the program, and not get results

I will do this because I want you to be rid of that Zombie virus, I want you to be human again, I want you to move like a cheetah on greased roller skates in a thong bikini and 

feel good about it.

I want you to be awesome.

so

go call me

email me

text me

or stop by either the Uptown or Apple Valley locations and say 

“hello, my name is _____, and I want to be awesome”

Whatever It Takes

This one is a little less light hearted, it has more to do with the self defense and martial aspects of my role as an instructor and coach.

While taking part in a course given by Rory Miller and Marc Macyoung last summer titled “Dynamics of Violence” 

A conversation was had regarding what people were willing to do to help themselves, to defend themselves, to defend others...

It was a very thought provoking conversation

In a room full of men that daily daily don weapons and the authority given them by the state and federal government to place themselves between the people they protect (us out here in joe citizen land) and the baddie bad guys that would do the things the do do to earn, score, or get their kicks. I saw men and women go a little pale when we hit a certain point in the conversation, I felt that chill myself as I thought it through

People commonly say “I would do whatever it takes” to accomplish a task, meet a goal, get something, make something happen....

would you not eat for a day or more?

would you stop drinking beer/vodka insert your drink of choice?

would you put a dollar in a jar every day and never take a dollar out?

would you beg?

would you borrow?

would you steal?

would you commit a minor crime?

would you commit a major crime?

would you hurt someone to help someone else?

would you use a weapon to hurt someone to help someone, or just to meet a need?

would you put someone in the hospital?

would you put someone in the morgue?

would you stab someone with a knife?

would you hit someone with a bat or a brick, or a tire iron?

would you wait in the bushes until you could surprise someone and beat them unconscious?

would you duct tape another human to a chair and use a cordless drill to make them give you what you wanted?

would you murder someone, not kill but murder? 

would you hit a woman?

would you hit a child?

would you shoot a man?

would you shoot a woman?

would you shoot a child?

would you prostitute yourself?

would you prostitute your wife or husband?

would you prostitute your child?

would you prostitute some one else’s child?

that’s where it got really quiet and kinda chilly in the room

right there, on the child thing....

and the sick and sad truth is, that here, in a first world nation, in one of the most technologically advanced and prosperous nations in the history of mankind, people do all of those things, every single one of them, every item on that list, for less than the cost of a dinner and an movie, every day.

A 10$ rock of crack will buy you a lot in some places

What do you think a sandwich is worth to a man that has not eaten for 4 days and hears you complaining about your smart phone not updating your facebook status fast enough as you walk out of the bank? 

Truth is

you and I 

will do whatever we can, whatever we are capable of, to meet the need of the time, depending on how bad that need is, and the time...

chilly?

But when people tell me they will do whatever it takes to lose a pound of fat, or put another 10lbs on their deadlift, or shrink their waist size by that wedding they need to be in shape for, or.....

I have listened to people tell me that they have been diagnosed with Type 2 Diabetes, but they refuse to change the way they eat or consider removing the stress from their lives.

I have listened to people tell me that they have prostate cancer and are going to have surgery that will leave them impotent and wearing a diaper for the remainder of their days, but they won’t give up the lifestyle that got them there.

I have listened to people tell me how much they want to quit smoking, while they light another one.

Whatever it takes

Thinking about my history

about having been homeless, eating out of garbage cans, sleeping in the open and worrying about base survival, and also having been so scared from the violence going on around me that I shit my self, for real. Having seen the depths to which other humans are willing to go to satisfy their needs and desires, and knowing what I am capable of, and what I am willing to do, when someone says whatever it takes, I always chuckle a little

just like I did when we were in that conference room surrounded by hard men and women that face “whatever it takes” every day.

Don’t say whatever it takes to me, 

It immediately puts you on my “you may or may not be completely full of shit” list, and closer to the “may be” end, than the “may not” end.

Say whatever I am capable of

this is more true, 

I am always amazed at what people find themselves capable of,

how a woman can overcome the fear of the pain involved in squatting past parallel, or in just bending at the waist, and get back to maintaining her body with the 18lb piece of iron with a handle on it that she likes to move with.

how people can come from having an almost life ending accident that takes a limb, to their trying to be of service to the community they used to be at odds with.

how men and women are willing to put their bodies in the fire, between bullets and other people, and between death and the preservation of an idea, every day without a thought

so when people tell me they will do whatever it takes, 

except that....

I kinda want to ask them very gently to go away from me

but I know

I know that right there and then

they have not really considered all of these things

and that they are simply willing to do what they are capable of at the moment

and that what I am asking may be out of that range

It is ok

I get it

and in the context of health and fitness, I can actually accept and work within those parameters without too much issue

I just wanted to muse a little on that subject, and put that out there for folks to think on

contemplate that on the tree of woe

now bring me another bourbon, I have more writing to do before the evening ends

"What's Your Fat Ass Doing Here?-its my only means of conveyance......"

unicorns don't exist

they are not now, and likely never have been real

best theory I have heard yet is that some prehistoric dude

 likely saw rhinoceri 

and freaked right out

it looked like a big freeqin horse with a horn, and there it is

know what else doesn't exist?

a grand unified theory of fitness

no one has "the" way

want some simple tips?

here

try this out for thirty days and get back to me

• eat food, food you like to eat, try to eat more fat and protein than you do carbohydrates (I like Metabolic Flexibility ala Mike T Nelson)
• use some method to test what exercises or movements give you the best result (personally I use Z-Health and Gym Movement Protocols)
• exercise, pick up heavy stuff and put it down, move your body as much as you can without pain and with as little tension as possible 
• perform one 14-24 hr fast per week 
• get adequate rest, sleep that is

I don't care what exercise you do, 

tai chi

yogalates

, wii

, crack race

whatever 

as long as it is not on its face stupid or dangerous to yourself or others (crack race may be out) 

Want to swing a kettlebell from a chain while you run naked through a mall?

what time do you plan on doing this?

if it is when the mall is populated, this is perhaps not a good plan

however, if you have access to a mall at a time when there are no people there, and you can indeed swing a kettlebell by a chain while naked, without damaging yourself or others, 

go nuts

if someone says you are doing it wrong

ask them how do they know?

if the answer is because you are not doing it the way they were taught

you have just run into a fitness fundamentalist, ask them if they believe in unicorns

my thoughts when this happens are usually something along the lines of  

"that's great sunshine, now f**k off so I can go back to being better"

what if the people that taught you were more interested in cashing your check and lining their pockets than in giving you an education?

Even if that education was top notch, if the educators tell you at any point that another system of thought (usually a competitor in the marketplace) is inferior for any reason other than 

it is dangerous and stupid on its face

you may have just found out that your education was worth every penny you paid for it, to the person you paid

I have following philosophy regarding fitness and body composition management (otherwise known as weight loss or muscle growth, ie looking good naked)

if something is 

• Safe
• Reliable
• Simple
• Sustainable

Being strong and capable of using everyone of your limbs through full range of motion without pain, that is a whole other story. 

And likely my next topic for discussion

Please feel free to pass this on to anyone you think may enjoy it, or hate it, 

comments can be left here on the blog

cheers mates

Get Strong, Stay Strong

unicorns don't exist

they are not now, and likely never have been real

best theory I have heard yet is that some prehistoric dude likely saw rhinoceri and freaked right out

it looked like a big freeqin horse with a horn, and there it is

know what else doesn't exist?

a grand unified theory of fitness

no one has "the" way

want some simple tips?

here

try this out for thirty days and get back to me

1. eat food, food you like to eat, but try to eat more fat and protein than you do carbohydrates
2. use some method to test what exercises or movements give you the best result
3. exercise, pick up heavy stuff and put it down, move your body as much as you can without pain and with as little tension as possible 
4. perform one 14-24 hr fast per week 
5. get adequate rest, sleep that is

I don't care what exercise you do, tai chi, yogalates, wii, crack race, whatever 

as long as it is not on its face stupid or dangerous to yourself or others (crack race may be out) 

Want to swing a kettlebell from a chain while you run naked through a mall?

what time do you plan on doing this?

if it is when the mall is populated, this is perhaps not a good plan

however, if you have access to a mall at a time when there are no people there, and you can indeed swing a kettlebell by a chain while naked, without damaging yourself or others, 

go nuts

if someone says you are doing it wrong

ask them how do they know?

if the answer is because you are not doing it the way they were taught

you have just run into a fitness fundamentalist, ask them if they believe in unicorns

my thoughts when this happens are usually something along the lines of  

"that's great sunshine, now fuck off so I can go back to being better"

what if the people that taught you were more interested in cashing your check and lining their pockets than in giving you an education?

Even if that education was top notch, if the educators tell you at any point that another system of thought (usually a competitor in the marketplace) is inferior for any reason other than 

it is dangerous and stupid on its face

you may have just found out that your education was worth every penny you paid for it, to the person you paid

I have following philosophy regarding fitness and body composition management (otherwise known as weight loss or muscle growth, ie looking good naked)

if something is 

• Safe
• Reliable
• Simple
• Sustainable