wHaT mUsClE dOeS tHaT tRaIN?

TLDR: Frankenstein’s Monster was an assortment of parts, you aren’t. You’re an integrated and well-connected human who would likely benefit more from training Movements than Bodybuilding. Read on for a fun and compelling treatise about training human movements!

Bear crawls are great for developing full body strength, coordination, and movement quality. Quoting Eric Cressey…

“Bear crawls: serratus anterior activation, shoulder flexion, scapular upward rotation, anterior core involvement, reflexive rotator cuff recruitment, and more. What's not to love?” https://x.com/EricCressey/status/1801667524670451726

It’s a fantastic full-body movement that doesn’t isolate any one muscle. Far too often, athletes and normal people trying to get strong for life focus on targeting muscles. Inevitability, they ask…

“BuT wHaT mUsClE dOeS tHaT tRaIN, bRo?

See that swole extensor hallucis longus? Or my jacked extensor digitorum longus? Yeah, I don’t either haha

As I edited my recorded warmups, I saw some leg muscles popping out, and it surprised me. I realized that a lot of muscles are working together while I don’t notice any muscles working independently.

If I focused on strictly singular muscular development instead of movement development maybe I’d pass on the bear crawl. It wouldn’t be enough bang for my buck for muscular development. If I just wanted to focus on muscles, I’d isolate them.

Here’s the problem with what Coach Dan John calls Frankenstein’s monster training. When we JUST (keyword) train body parts we often neglect our athleticism and overall strength. We aren’t very well connected when we’ve bolted a bunch of strong parts together.

To have well-connected strength and movement we need big compound movements and the ability to move ourselves through space with ease, grace, and reactive coordination.

BuT wHeRe DoEs ThAt LeAvE mUsClE bUiLdInG?!

Since we can hold both things to be true, we know that it doesn’t have to be “either-or”. Maybe you’re a bodybuilder who does crawls and carries for warmups and finishers. Maybe you always do animal flow but now you’ve added in curls, Tricep extensions, delt flys, and calf raises to pull up some weak areas.

Now that I’m thinking about it, Jujimufu aka Jon Call adopts this approach. His rise to fame came from being a tricker who was incredibly muscular and flexible. How’d he get there? Tricking in the backyard, Taekwondo, and lifting heavy weights. Sounds like a recipe for someone who moves well and looks jacked.

Or… you could also train in phases like the late great Tommy Kono. He swapped between weightlifting and bodybuilding and had tremendous success with that strategy. We can’t all expect his results, but being a gold medalist Olympian and Mr Universe winner shows there might be some effectiveness to his approach.

What’s your blend of both isolation and integration movements?

How is this book not a best seller?!

I was given the honor of being a guest reader for my nephew’s 1st-grade class. Being the Funcle (fun uncle) that I am, I took my task seriously.

I went to the library and asked the librarian for 3 recommendations. She was quite helpful and grabbed me three that she liked and gave me reasons why. They all looked good enough, but I didn’t feel sold yet. I walked away empty-handed.

The next day I went to another branch. I didn’t ask this time and just shuffled through the shelves until something grabbed me. This time I left with 3 books that I picked.

Every Bunny is a Yoga Bunny stands out for a couple of very important reasons.

1- sentence structure. It just flows. There are clear thoughts on each page, that transition well to the next page when reading out loud. The other books, which are highly rated books didn’t come close.

2- subject matter. The classroom had all eyes on me as I read the book and mimicked some of the movements. The thematic return back to the breath had the kids taking deep breaths as I was reading. At the end, we did the yoga poses that are in the back pages and it was so much fun.

I highly recommend this book to a family that engages in activity together or wants to practice mindfulness. I’ll be gifting it to my friends and family.

*In full disclosure, I have used an Amazon Affiliate link to recommend the book.

Sandbag Hypertrophy by Cody Janko : a Must-Read for Strength Training Enthusiasts

Sandbag Hypertrophy by Cody Janko aka The Stone Circle

Amazon Affiliate Link

Cody Janko is a YouTube Creator and Author, with a day job working with rescue dogs, who spends his spare time wearing medieval garb in the forest looking for big rocks to pick up. This brings his likeability factor to a whopping 11/10.

Sandbag Hypertrophy is an extremely well-written and easy-to-read book about sandbag strength and hypertrophy. It has some thematic tones of the hero's journey, like a call to action, the before and after.

It isn’t Verhoshanksy, Louie Simmons, or the Blue Bible, aka Starting Strength. Don’t expect percentages, formulas, or anything super sciency. It DOES follow the scientifically proven rules of strength science with measured progression, monitoring of volume, waves of intensity but you’ll never feel like you’re reading a textbook… and I like that.

In this book, you can expect to gain a solid understanding of how a sandbag and calisthenic training routine is set up. You’ll get multiple complete training programs. If you decide to create your own routine, you’ll know exactly where to start.

The Program -

You get an in-depth look at each of the 14 fundamental sandbag movements. This humble reviewer, with almost 17 years of training experience, had only seen the sandbag as a simpler tool. I’d squat, press, lap, shoulder, and carry the bag in training. I LOVED the attention to detail with the different styles of how to execute the lift off the ground and why you’d use each version.

This meat and potatoes program has you lifting 4x a week, broken into 2 days with sandbags and 2 days with calisthenics. He explains the sandbag lifts and accessories in great detail. You won’t find this kind of clear and concise cueing in most books you get on strength. This was a highlight for me.

Following your first 5 week phase of training, he’s outlined your next 5 weeks depending on finding one of the three common sandbag weaknesses: struggle off the ground, from lap to chest, or chest height to shoulder.

What I love about the accessory work is that it is “position work”. In big full-body compound movements like sandbag to shoulder, we will almost find a weak area between the ground and its final destination, the shoulder. In all forms of strength training these are called sticking points.

When I learned about sticking points it was lock I had gotten a magic key to unlock magic progress. In reality, we get more hard work in our weakest areas. How humbling?!

Understanding our personal weaknesses can help any style of training, from pauses in the bottom of a dip for calisthenics to board presses in powerlifting to cleans from blocks in weightlifting. Cody goes into great detail about how the accessories address certain weaknesses, and I think that’s fantastic.

For the calisthenics circuits, he outlines principles to follow so that anyone can adjust to their strengths, weaknesses, levels of conditioning, available equipment, and goals. I like this flexibility. He doesn’t go into all of the calisthenics form and cueing, because he’s given you a template to adjust to your goals. I will say this, if you really felt like you couldn’t figure it out and you wanted to learn from him, he does fill in the gaps on his YouTube channel: The Stone Circle.

His Heroes Journey -

Cody shares a background that many of us can relate to, starting as a 5’ 8” 115-pound distance runner. We’ve got the genesis story of a skinny weak runner boy who sees someone being really strong. Now he wants to be strong. He gets kinda strong and bigger with the basics, but something is missing. Enter the sandbag, and we see our hero transform into the powerful and muscular man that he is today.

He found his “thing”. His thing is showing up consistently to train with heavy sandbags and calisthenics because he enjoys it. It works because sandbags are fun and they don’t let you fake hard work.

Another story many of us strength enthusiasts can remember is the first time we witnessed real-world strength. It was his Uncle who was an on and off again residential mover that impressed a definition of Strength on Cody in his teen years. His uncle hoisted a tightly bound piano down the 4 flights of stairs in a powerful and controlled manner. He’d never seen anything like it, and it left a deep impression of what strength really is.

For me it was my dad bear hug carrying an old fridge as a wiry framed man. That and his ability to powerfully drive stakes with a sledgehammer led me to proudly pronounce that my dad could beat up your dad.

The second was my cousin TC smoking pot (I think), hitting a 315 bench in the garage, and then celebrating with some cans of Coors. I idolized my older cousins when I was a kid. One loved lifting weights. The other was a musician. Is it any surprise that I’m a former touring musician who loves strength training?

Lastly, we used to rent our basement to a man named Chuck. Chuck was a certified badass. He was physically imposing, yoked with prison tats. (In prison for throwing a man off of a parking garage for harassing Chuck’s girlfriend.) but the nicest guy ever. He converted the dining room space into a basement powerlifting Mecca, putting his shaky bench plus squat rack combo onto sheets of plywood to not damage the floors. He trained me and some of my delinquent friends. We got stronger because Chuck gave us no choice but to get stronger.

I go into this amount of detail because I am going to suggest that before you start this program, you consider what you think strong is, where you first experienced the expression of strength, and become that for yourself and those who might be watching. Your inner narrative can be incredibly powerful as you seek to transform your body and mind. Your example will undoubtedly be powerful to any young bystanders witnessing your strength.

His first 30 pounds of muscle were earned the traditional way (without sandbags and stone lifting). On his YouTube channel, he’s referenced Dave Tate (founder of EliteFTS) and some of his programming reminds me of Dan John’s frameworks, so I get the idea that he knew what he was doing relatively early in his journey. I could be wrong about that. Maybe I can get him on a podcast to ask him! (Did I mention I’m starting a podcast called Index of Strength?)

His following gains of almost the same amount of weight came in half the time that the first gains came. This means he found something that really worked for him. Sandbags, stones, and calisthenic circuits.

Notable quotes:

“Everything works. When approached with intensity, with real honest effort, any training method will cause change. As the author of a book on heavy sandbag training, this may seem like a strange thing for me to say”

I applaud Cody’s intellectual honesty for this one! So many authors, influencers, coaches, and fitness entertainers will tell you the thing that they are currently doing is the only thing that will get you the result of your dreams. They’ll tell you how everything doesn’t work but their thing works.

With intellectual honesty, we can entertain that everything works, and some things work better than others because of individual differences.

“A perfect shoulder attempt is a wonder to behold and is worth every ounce of effort it takes to get there.

For some this is a discouraging thought, knowing there’s so much work to do. For others, it’s what makes the sandbag to shoulder such an enjoyable sport.”

“The reason the sandbag to shoulder works so well for this is because you can’t fake it. No half effort will be tolerated. To shoulder anything even remotely heavy, you will need 100% max effort intensity from start to finish. From the moment that sandbag leaves the ground, all the way until it reaches your shoulder, you’ll need continuous and unyielding, life or death-like drive.”

Bottom line: buy the book, get big and strong, and leave a good review. Follow Cody on YouTube at “The Stone Circle”.

Amazon Affiliate Link for Sandbag Hypertrophy

My Favorite Sandbag & My Wishlist Sandbag

It took me this long to join a cult... I didn't think it would involve ropes.

I did it. I joined the cult of Rope Flow.

The Moment Rope by Axiofit

My first exposure to these ropes was memorable but not impactful enough to hook me in. It was at Kepaniwai Park in Iao Valley, my morning swimming spot. My buddy Diego and I would meet to swim almost every day in the lockdowns. He is the type of fella to have the cutting-edge gadget or gizmo as an early adopter, so he showed me the ropes. (womp womp)

At first attempt, I didn’t flow, but I did thwack, thump, and bop as I tried to force the rope where I thought it should go vs where it thought it should go. There’s a life lesson in there somewhere.

Recently, I watched this video from Nsima Inyang. He cut out a lot of hype and explained that he uses the ropes to move his spine and shoulders more freely. He does this by committing just 1-3 minutes daily to the ropes. Some days he feels like doing more, so he does. Other days he checks off the box that he did it.

So I got this rope. I love it.

Do I think this will solve all my human woes? Nope.

Do I think that flow style is the only way to do any workout and all other workouts can eat my ropes dust? Also nope.

Do I think it’s fun, stimulating to my mind, and achieves the goal of movement in my spine and shoulders? Oh, hell yeah I do!

I’d even recommend it to you.

Wait, wait…

1- it is not lost on me, a self-professed minimalist, that many of my recent posts have been telling you what to buy. In reality, this blog mirrors my real life. IRL I teach people how to use cool things for fitness, and then they ask where they can get one. So I share.

2- it is not lost on me, a coach who gently guides clients to the middle path of fitness (away from extremes), that I am recommending a modality that will likely continue rising as a trend, and possibly fall to the wayside when something new and shinier shows up. The key takeaway is I’m suggesting you find a fun and sustainable way to move your spine and shoulders for long-term health. How we do it doesn’t matter.

So if you require firing up your spinal engine and oiling those movable shoulders, give it a try!

*As an Amazon Associate I earn from qualifying purchases

Level Up Your Kettlebell Game: The Retro-Chic Magic of Wristbands!

Welcome to a throwback journey that merges the iconic flair of the '80s with the dynamic world of kettlebell sport. As someone who's been in the trenches of coaching for over 15 years, I've seen trends come and go, but there's something undeniably cool and surprisingly functional about one particular accessory: the wristband *. So, let's dive into how this seemingly simple piece of gear can significantly enhance your kettlebell journey, whether you're just starting out or pushing into intermediate territory.

*As an Amazon Associate I earn from qualifying purchases.

The Unassuming Hero: Wristbands

Wristbands, those colorful bands of fabric that once graced the wrists of every '80s fitness enthusiast, should make a comeback. But it's not just about nostalgia; it's about performance and protection. Here's why:

1. Sweat Management: Anyone who's swung a kettlebell knows it's a full-body workout that will have you sweating in no time. Wristbands act as your personal sweat barrier, keeping your hands drier and improving your grip on the kettlebell. A secure grip means more focus on form and less on the fear of a flying kettlebell.

2. Wrist Protection: The repetitive motions in kettlebell sport can be tough on your wrists. Wristbands provide a layer of cushioning and support, reducing the risk of strains or discomfort. This extra support is especially crucial for beginners who are still refining their technique. This doesn’t protect from foolish decisions. Ask me about the time I cleaned my first kettlebell, a 53lb’er, without knowing how to clean a kettlebell… ouchy.

3. Enhanced Focus: There's something to be said for the psychological boost that comes from wearing sports gear. Slipping on a wristband can serve as a cue to your mind that it's time to focus and give your all. It's a simple ritual that can help prepare you mentally for the challenge ahead.

4. Style and Motivation: Never underestimate the power of looking and feeling good while working out. Sporting a wristband, especially one that nods to the vibrant '80s aesthetic, can be a fun way to express your personality and stay motivated. Plus, it's a great conversation starter with fellow athletes.

Incorporating Wristbands into Your Kettlebell Routine

Choosing the right wristband is key. Look for materials that are thick, absorbent, comfortable, and durable. Also, consider the width of the band. A wider band offers more wrist coverage and support. I’ve bought a couple of different pairs and I always go back to the Under Armour brand 6” Wristbands.

To give optimum coverage, you’ll wear them a little higher than you’re used to. Position them between your hand and forearm to optimize sweat absorption and wrist protection.

Your Journey, Enhanced

As you embark or continue on your kettlebell sport journey, remember that the right gear can make a significant difference. Wristbands are more than just a fashion statement from a bygone era; they're functional accessories that can enhance your performance, protect your body, and even boost your morale.

Whether you're perfecting your swings, mastering the snatch, or exploring the clean and jerk, consider how a simple addition like a wristband can support your goals. And always remember, in this journey, it's not just about the destination but also about enjoying every step (and swing) along the way.

To my fellow athletes, embrace the retro-chic magic of wristbands and see how this small change can bring big improvements to your kettlebell game. Keep swinging, stay stylish, and remember: your journey in kettlebell sport is uniquely yours, and I'm here to support you every step of the way. Let's make every workout count, with a dash of '80s flair for good measure!

1- omg, where’s my gray hair?! 2- peep those wristbands

What Us Normies Can Learn from Strength Sport Guru, Louie Simmons - Part 2

Dear Reader, thank you for returning for Part 2 of Lessons We Normies Can Learn from Louie Simmons. If you missed Part 1 go HERE

Westside Barbell in Columbus, Ohio was one of the most dominant forces in the sport of powerlifting. Louie broke many world records, and perhaps as many body parts. This led him to revise old systems and invent new machines to create lifters who were much more resistant to injury.

Today’s article has lessons that are relevant to becoming more resilient.

Motion is lotion: get circulation to your connective tissue. There’s something about a grumpy old man ranting that brings me a little giggle. Perhaps it’s because I am entering old manhood, I dunno. Louie would rant about pro athletes and lifters hurting themselves saying, “Everybody else gets hurt!!! I just don’t know why they don’t do anything about it!”

What he would do about it, (tendon, ligament, and joint issues) was ultra-high reps 40-70 per set totaling 300 reps daily exercises with light bands, ankle weights, or dumbbells. It’s all about the pump and blood flow to areas that don’t have particularly good circulation.

I can speak to the effectiveness of this technique. My hamstrings are well-developed due to my love of deadlifts and kettlebell swings. However, there are several times when sitting on long road trips flares up my upper hamstring. When this has happened no amount of warming up or stretching makes it feel any better.

What works is doing hundreds of standing hamstring curls with cheap 2.5-pound ankle weights. I do them until I can feel the muscle swelling with circulation…. then I do more! It works like a charm. Now I do them as a preventive measure.

*I can’t give you advice because I don’t know your situation. An experienced athlete/dancer/lifter would likely be able to differentiate a tendon issue from a muscle issue or joint damage. If you don’t know, see a physical therapist (preferably one who lifts or engages in lifting/athletics)

The advice I can give with confidence is to move more.

Champions don’t go 100% all the time. Show me someone who says they go 100% all the time and I’ll show you someone who has never given a true 100%. The fastest sprinters, best fighters, and strongest lifters get this concept.

We want to train hard, giving the best effort we can to the session, but not go for broke every session. What will going for broke all the time get ya? Broke!

It’s a lesson in patience and discipline. When you realize that the results you want are on the other side of 100-200 solid workouts per year instead of any single one, your mindset shifts. Read that again.

A little bodybuilding never hurts. The general idea is that bigger muscles move bigger weights. While this has some validity, we can use muscle for something else… Longevity and less need for dieting.

There’s a prevailing belief that muscle mass is highly associated with better quality of life and decreases in all-cause mortality. This means that building muscle in your golden years can help you from wasting away or breaking a hip when falling.

Muscle mass also helps with body composition goals because muscle uses up a lot of calories. Did you know that having more muscle increases your metabolism? For every extra kilo of muscle mass your metabolic rate increases by 100 calories. Dr. Gabrielle Lyon has a quote I like, “Imagine what you have to gain”.

Now that I’ve sold you on why gaining muscle can change your life, what did Louie recommend?

In simple terms, they train like powerlifters for their powerlifting/strength exercises, and like bodybuilders during their accessory exercises. Their accessory exercises were specifically chosen to address structural weaknesses. They also ate to perform and recover.

The result? Lifters breaking world records, who look like they break world records.

The 80 : 20 principle but a little different - the 20 : 80 principle. The Pareto Principle states that 80% of consequences come from 20% of causes. The concept helps us prioritize what small efforts are bringing the big results.

Louie flipped this on its head. Since powerlifting is a win>lose sport, and he hated losing, he addressed an individual’s weaknesses instead of their strengths.

Powerlifters have 3 competition lifts : Squat, Bench Press, & Deadlift. In a session, they’d typically train one of those lifts or a variation of it. The 20 : 80 principle meant that after their competition lift, the next 4 exercises would address their structural weaknesses. How humbling!

Imagine walking into a gym with women who squat 800 pounds and gents who squat 1200. You were the strongest guy in your old gym, but now you’re the little fish again. You have glutes the size of pumpkins, and old Lou is yelling at you because you've got weak glutes. Let go of the ego, it’s time to address your weaknesses.

We aren’t elite powerlifters, but we can all take these principles into our lives to be stronger, healthier, better versions of ourselves, right?

I’m curious about what resonates, so if you can comment on which one of these principles will have the most impact on your life, I’d be grateful.

Is Ancestral Wisdom Enough? (I think so, but I need your feedback)

Dear Reader,

My cat-like curiosity has gotten me tangled in an epic yarn of Ancestral Wisdom. I’ve taken on this entanglement willingly because we live in a world of increasing doubt and uncertainty and I think Ancestral Wisdom (AW from this point on) is a part of the fix. I know what you’re thinking…

Why would a personal trainer care about a world of doubt and uncertainty?

• I care because I have a strong drive to leave the world a little better than I found it.

• I care because I want my daughter and her children to inherit a better earth because of the previous generation’s actions and beliefs.

• I take action because I believe that unlikely individuals are capable of creating massive shifts in human consciousness.

Why do I imagine I’m qualified to tackle this?

• I don’t. I just can’t imagine not tackling this for my sense of curiosity, fulfillment, and creating meaning in my relatively short life. I’m already overwhelmed by the scope of this project, but relieved that I’ve got it started.

Now that you know why I’m writing this, is it reasonable that I guess why we have increasing doubt?

1. I think it’s because modern atheism tore through the fabric of the orthodoxy of religion. The effect was compounded by the observed hypocrisy of religious practitioners by the younger generations. For some, faith in a God persists. For others, they feel a little lost.

2. Egos, misaligned incentives, and the Replication Crisis have torn apart Science. The effect was compounded by toxic tribalism, mistrust of authority, and division sewn by legacy and social media. For some, faith in Science persists. For others, they feel a little lost.

Civilization must be doomed, right?

No. Have we lost our gawd darn minds?! There’s this collective body of knowledge of what’s good called WISDOM. Ya know, ALL the lessons of our ancestors?

I think the best way to start this series is with engaged discussion. Take this list at the top of the page. If you were an alien who just landed on Earth today, would this give you the fundamentals of how to be a good happy healthy human creating a good happy healthy human society? What is missing?

My first thought is that my initial search results didn’t show love for the scientific method. Simply defined as… The scientific method: Ask a question, make a guess (hypothesis), test it, check results, and refine the guess. Repeat to learn and understand.

What do you think? Could the synthesized guidance of every wise human from previous generations help future generations?

Comment below! Depending on the responses, I have at least 5-6 more articles going further into the history of AW in different cultures.

What Us Normies Can Learn from Self-Admitted Strength Maniac, Louie Simmons - Part 1

Louie Simmons, RIP 10/12/1947-3/24/2022, is either teaching God or the Devil how to box squat in the afterlife. He became a divisive figure in strength sports, championing meritocracy by valuing world records as the ultimate truth and disregarding everything else. Open about his use of performance-enhancing drugs, he admitted to starting them in 1970 and continuously using them thereafter.

What you thought about him depended on many complex factors. His interns speak only of his endless giving and thankless investment in their knowledge. If you were one of his lifters, he gave similarly, but you may have been seen as a workhorse. If you were a visiting lifter, he’d treat you like gold. If you were competing with him or his gym, Westside Barbell, you’d either want to fight him or thank him because he wanted competition so much that he’d help his opponents.

Whatever you think of him, his relentless pursuit of advancing strength and conditioning and spreading training knowledge is unmatched. He authored and co-authored hundreds of articles and many books. He created instructional videos and gave out his phone number at the end. You can find many stories of coaches and strength athletes who were blown away when Louie answered the phone and would talk to anyone for an hour about strength training.

I’ve taken novices to powerlifting, strongman, and weightlifting events, but most of my experience is in getting normies stronger for everyday life. Almost everything he wrote or spoke about has some application to my clients. It’s just a matter of adjusting intention and intensity and you get some great principles for all of us.

This list is my first attempt to distill this knowledge. His body of work is so vast, that I have to start with just 4 bullet points. Here goes!

You have to build a broad base. A pyramid is only as tall as its base is wide. In his system, the Conjugate System, this was referred to as GPP or General Physical Preparedness. This means, don’t be a one-trick pony. It may be surprising to hear that advice coming from a guy who hyper-specialized in creating world-champion powerlifters, but Louie had a deep understanding of the 1960s Soviet model of developing athletes.

This means that my runner friends could benefit from doing some regular Pilates and my lifter friends shouldn’t shy away from doing conditioning.

That also means that parents of youth athletes could produce a much better college athlete by having them vary their sports in middle and high school. There was a shift in the 2000s toward specialization and now there seems to be one against it.

One college football coach said he’d rather have a 3 sport athlete over a single-sport athlete. He says that with 3 sport athletes, you’ve got plenty of capacity to hone and develop, but the single-sport athlete shows you almost all that they’ve got on draft day.

Just something to think about.

Create the change you wish to see, particularly in overcoming personal challenges. Louie, a practical inventor, created groundbreaking solutions out of necessity, including the Reverse hypermachine. After fracturing his L5 vertebra and dislocating his sacrum in 1973, and despite being told he wouldn't lift again, he defied the odds. Ten months of intermittent crutch use led him to invent this machine, which offers both traction and strengthening for the back, benefiting countless individuals. Using the Reverse Hyper and other exercises to address his weaknesses he came back to deadlift over 700 pounds at a bodyweight of 198.

“Everything works, but nothing works forever” - This meta lesson applies to so many things. Marshall Goldsmith wrote the classic business book, “What Got You Here Won’t Get You There” about this predicament. This is the same thing but for strength training. Change your exercises, positions, stances, angles, grips, and implements regularly.

The part that I think most people miss is that you have to adjust for whatever your current weaknesses are. It’s not a matter of changing things on a whim just because you’re bored of them. That applies to lifting or business or any self-development.

Sometimes we have to charge forward with our strengths. Other times there is more benefit in strengthening our weak areas than improving their strong areas. Knowing when to employ which strategy is the realm of an experienced coach or the result of self-knowledge from years of introspective training.

Don’t skip your jumps. Jumping and landing are paramount to athletes, but I’d argue it’s just as important to adults.

Jumping is creating power. Power is one of the first qualities to diminish as we age.

Jumping is youthfulness.

Landing is the absorption of force. An effective strategy for absorbing force could be the difference between a stumble and something being broken. Being good at landing creates less risk of falling.

Louie suggested 2 workouts with 40 total box jumps for most athletes. I typically have a looser prescription for my normies clients. I’ll add jump rope or broad jumps into the warm-ups and occasionally add box jumps with step-downs to the workout.

Just jumping whenever your child or grandchild does will get you ahead of most.

The thing about wisdom is that it rarely comes at exactly the right time. If one of these hits you like a lightning bolt, then Louie and I want you to take immediate action on it! If there aren’t any immediate actions, store these principles away for a rainy day.

Thanks for reading, Coach GB. Stay tuned for parts 2 & 3.

I am the Kid that Fails the Marshmallow Test

"Delayed gratification? Never heard of it." - me

Do you know about Stanford University's study linking delayed gratification to future success? It's known as the Marshmallow Experiment.

In the realm of self-help, especially among entrepreneurs, it's legendary. It's commonly referenced in podcasts and audiobooks about being successful at anything.

Here are the deets…

“The Stanford marshmallow experiment was a study on delayed gratification in 1972 led by psychologist Walter Mischel, a professor at Stanford University In this study, a child was offered a choice between one small but immediate reward, or two small rewards if they waited. During this time, the researcher left the child in a room with a single marshmallow for about 15 minutes and then returned. If they did not eat the marshmallow, the reward was either another marshmallow or pretzel stick, depending on the child's preference." Wiki

So, you can have one marshmallow now, or two marshmallows in 15 minutes. Which do YOU choose?

My nature is to take the first marshmallow every time. Impulsivity, frustration, or impatience with myself or my situation get me to pull the trigger.

If you know about my past as an addict, you aren't surprised, are you? A classic trait I've noticed in my addict peers is an inability to sit with discomfort/frustration. We give into the temptation quickly so that we don't have to sit with the angst of the decision. I don't know if this is nature or nurture, but it's extremely common.

"Patience is not simply the ability to wait - it's how we behave while we're waiting." - Joyce Meyer

"In follow-up studies, the researchers found that children who were able to wait longer for the preferred rewards tended to have better life outcomes, as measured by SAT scores, educational attainment, body mass index (BMI), and other life measures."

This finding reflects in my...

• Amazon purchases

• close call with high school graduation and dropping out of college

• nonexistent approach to organization

• IRA balance

• even my current waistline

But I'm learning.

I'm mastering new ways to motivate myself and building systems that embrace my nature.

Here's the key for motivation: When I know I'm playing the game, I can wait for two marshmallows. Part of it is my stubborn streak and a tendency to challenge authority.

Another part is the thrill of passing a test, which gives me a stronger boost of excitement (dopamine) than any marshmallow (quick thrill) could offer. If you’re wired anything like me, this shift alone could change your life for the better.

Here's how I craft systems to safeguard against my lesser self:

• Automate: Choose wisely once, and let it repeat automatically, instead of deciding every day, week, or month.

• Control Your Environment: If there's no bad option available, you can't make a poor choice.

• Support: My wife gently reminds me to align my choices with my goals. Friends and coaches check in to keep me on track.

• Self-love Question: I ask myself, "If I deeply and truly loved myself, would I do this?"

• Present vs. Future Question: I consider, "How does what I want now compare to what I want most?"

• Seek Instant Gratification Alternatives: When I started playing the bass, I wasn't great, but I loved it. I came back to it every day. The same goes for kettlebells. I stuck with them, reaching a level of mastery, because I enjoyed the journey.

"Patience is bitter, but its fruit is sweet." - Jean-Jacques Rousseau

I’m writing this for those in my readership who are struggling. Many of the readers I know personally are doing quite well. If that’s you and you’ve made it this far please share this with anyone who might be having a hard time.

I hope that anyone reading this can absorb the lesson more easily from someone who has struggled to overcome instant gratification instead of some CEO who seems wired for delayed gratification.

Thank you and good luck,

- GB with two marshmallows

Muay Favorite Jump Rope

I recently posted a reel to my Instagram of me talking about why I love jumping rope so much. This wasn’t exactly engaging content, but I was surprised at the messages that came in afterward.

People wanted to know what type of rope it was. I know why they are so intrigued… the sound.

Listen for yourself

It’s a Muay Thai rope. That sound makes you feel like you are hopping helicopter props on every revolution. It’s a visceral experience. I already treat jumping rope as a moving meditation, but this noise helps you drop into the zone even faster.

Mine is a Twins Muay Thai jump rope, but it’s out of stock and only comes in one size. This Elite SRS Muay Thai 2.0 is a great substitution because it comes in different lengths. I’m 5’9” and I use the 9-footer.

If you are looking to fall in love with a childhood or boxer’s pastime, get this rope!

Simplified Strength Training

What if I told you that gaining strength could be as simple as A, B, C, D?

In this post, I want to share four movements that can significantly enhance your strength and bone density. These movements are not just about building strength; they are about creating a strength that you feel and others notice. They allow you to play with your kids and lead a more independent life.

The movements are:

A - Upper Body Push

B - Upper Body Pull

C - Squat

D - Hinge

These are basic human movements, innate to most of us at birth. However, they can diminish if not regularly practiced. Ya know, use it or lose it.

One aspect of the fitness industry that frustrates me is its tendency to overcomplicate things. It aims to capture your attention by constantly introducing new, flashy workouts or must-have equipment, leaving many beginners and enthusiasts confused.

In contrast, these four movement patterns, when practiced consistently over time, can lead to progress that far surpasses the results of those trendy magazine workouts.

Here are some examples for each pattern:

• Upper Body Push: push-ups, handstands, bench presses, seated presses, dips, alternating kettlebell presses, sandbag presses

• Upper Body Pull: TRX or ring rows, pull-ups, hangs, dumbbell rows, banded rows, lat pull-downs, sandbag rows

• Squat: air squats, goblet squats, back squats, split squats, pistol squats, sandbag squats

• Hinge: kettlebell swings, deadlifts, single-leg Romanian deadlifts, 45-degree back extensions, sandbag good mornings

You'll notice options involving bodyweight, kettlebells, barbells, sandbags, and dumbbells, allowing you to choose your preferred movements. This versatility also means you can exercise at home, in a well-equipped gym, or even in a sparse hotel gym.

In my 15 years as a trainer, I've often encountered skepticism when proposing this straightforward approach. Clients frequently believe there must be more to it. Are you feeling similar skepticism? If so, here are some common objections and my responses:

• What if you can't perform one of the movements? Then choose an alternative.

• What if you get bored with a particular exercise? Swap it out for another.

• What if you have a specific weakness that requires a targeted exercise? Then incorporate these core four movements plus the specialized exercise.

• What if one of these movements causes discomfort? Consult with a physical therapist or an experienced coach to address the issue.

• What if I already practice yoga? Incorporating these movements once a week into a strength session will ensure you have all your bases covered.

Is this all there is to exercise? nope.

There are numerous paths to explore if you have the energy and enthusiasm. However, this guide is primarily for those overwhelmed by the myriad of available options and hesitant to start due to the daunting nature of the choices.

I hope this is enough to get you started or to help you see progress. If you’re unsure about anything, ask me anything!

The Middle Path of Fitness

Today's tale of finding truth somewhere in the middle begins with toe spacers. Ya know, those freaky silicone things that your favorite movement or yoga influencer tells you that you need to have?

I've used toe spacers and minimalist shoes for years, on a journey of "rewilding" my feet. After years of conventional footwear that was too narrow and restrictive, I discovered Vibram Fivefingers. After a month of wearing them for short periods each day, I had outgrown all my shoes!

I've been a fan of free feet ever since.

When my brother-in-law asked for my recommendation for a pair of toe spacers, I sent him my favorite options on Amazon. They ranged from comfortable to durable. He settled on the pair that was comfortable and wore them every day.

Being a good BIL and coach, I checked in on him and his progress. He'd often say that he liked them and was feeling good. One day he sent me a link from Conor Harris, of Pinnacle Performance. It was titled, "Toe Spacers Might Be Making You Worse".

Through the video, Conor explains how the fitness and rehab industry tends to latch onto the "one true fix" to problems. He then talks about the complex movements that toes make when we walk. This is a direct quote that I loved.

"I hope we can all agree that a healthy foot has the ability to change shape and move into different positions, depending on the context of where we are in movement" - Conor Harris

Context matters. Having feet that can spread out isn't the same as having feet that always spread out. So toe spreaders can be good in some situations, but our goal shouldn't be perpetually spread orangutan toes.

One of my favorite postural frameworks is, "Your best posture is your next posture". I think I can attribute that to my dear friend, Dr Parth Niak. This means, moving around often and freely. It's sitting in one posture for prolonged amounts of time that creates stiffness and dysfunction.

Summary : Smashed and crowded toes aren't good. Constantly spread toes aren't good. Your foot should be mobile instead of locked into a posture.

Meta-summary : extremes often leave an imbalance or partial truth. Our minds want to do this with many subjects, but fitness seems to fall into the trap the most.

I'll leave you with a quote from Conor that seems like wisdom I would have heard and ignored from my elders when I was younger...

Everything has a time and a place. - Conor Harris

Sharing a Good Thing I did... like a pretentious jerk!

Phew, how do I share a good thing I did, to encourage you to do a good thing, without coming off like a self-centered jerk? Let’s start with self-deprecation.

Gentle reader, I think I am just a dork who gave a pint, got a little dizzy, ate 2 packs of Lorna Doone cookies, then drove home. I’ve got little veins and that poor nurse had to do some coaxing to get the goods. I don’t think I’m special or heroic for giving blood. It’s doing something small to help others. While I haven’t yet amassed my fortune, I do have a surplus of blood, so why not share?

Now that I’ve gotten that out of the way, I can tell you that I was a little scared. It was my first time donating in FOREVER. There were women and men of all ages giving blood. They all looked like pros. That was comforting. The staff were kind, assuring, and knowledgeable. That was comforting. They gave me cookies at the end. That was delightful!

So why am I telling you about my mundane act? Because I hope that 1-2 out of the 100-200 people I reach with this message decide to commit a mundane selfless act. Then I hope they encourage 1-2 of their friends to do the same. After 10 rounds, 1024 people are doing little good things. After 28 rounds the entire population of the United States is doing good little things!

I want this as much for you as all the people it will benefit. If you’re feeling at all down or purposeless, helping others always has a way of bringing us back around.

Let’s file this one under #mindset, abundance mindset. If you feel comfortable, please share your little good thing you do for others in the comment section.

Warm-ups 101

Starting with the quick version…

An optimal warm-up for exercise:

• Prepares body and mind for peak performance

• Reduces injury risk

• Enhances overall exercise experience

Main objectives:

• Increase body temperature

• Improve blood flow

• Enhance joint mobility and flexibility

• Activate nervous system

• Mentally prepare for exercise

We achieve this by:

• Tailoring to the activity you’re about to do

• Combining low-intensity exercises, dynamic and static stretching, power and agility drills and goal-specific movements

• Spending 3-20 minutes depending on how you feel and what you need that day

Here’s an example

• Dance for the brilliant 4 mins and 6 seconds that is “Gonna Make You Sweat” whilst considering what an amazing talent Martha Walsh is

• Do 10 Thoracic Openers on each side, 5 Thoracic Rainbows on each side, and this Hip Combo

Here’s another example

• 10 mins on an incline treadmill

• Then hit The Classic, which is my Wristy Business + 3/3 leg/hip/spine/shoulder opener

Here’s an incredibly ridiculous but true disclaimer:

If something breaks, it’s not a stretch anymore. 

Here’s a longer, more clinical-sounding (but accurate) version of what a warm-up is:

An optimal warm-up for exercise aims to prepare the body and mind for the following physical activity, ensuring peak performance, reducing the risk of injury, and enhancing the overall exercise experience. The main objectives of an optimal warm-up include the following:

1. Increasing body temperature: A warm-up helps to raise the core body temperature, which enhances muscle elasticity, reduces muscle stiffness, and improves the efficiency of muscle contractions. This results in a lower risk of injury and better overall performance.

2. Improving blood flow: A good warm-up increases blood flow to the muscles, providing them with more oxygen and nutrients, which is crucial for optimal performance. Improved blood flow also helps remove waste products more efficiently, reducing muscle fatigue and soreness.

3. Enhancing joint mobility and flexibility: Gradually increasing the range of motion through dynamic stretching and functional movements helps to lubricate the joints and increase flexibility. This allows for better movement patterns, more efficient energy transfer, and reduced injury risk.

4. Activating the nervous system: A proper warm-up stimulates the nervous system, enhancing neuromuscular coordination and motor control. This leads to more efficient movement patterns, quicker reaction times, and better overall performance.

5. Mentally preparing for exercise: Warming up also serves as a mental preparation for the upcoming physical activity. It allows individuals to focus on their goals, technique, and mental strategies, which can improve motivation, confidence, and overall performance.

To achieve these objectives, an optimal warm-up should be tailored to the specific exercise or sport, including a mix of low-intensity aerobic exercises, dynamic stretching, and sport-specific movements, and last for approximately 10-20 minutes, depending on the individual and the activity.

Lastly, here’s my simple silly description of my warm-ups and workouts:

My recipe to feel really great in my body is to warm up with something squatty, twisty, rolly, crawly, hangy, and jumpy. 

Then I tend to scrap with gravity, resistance, balance, end ranges, and coordination to get stronger. 

I finish with a huff of relief, a smile, and a feeling of gratitude for enjoying hard work today that will bring me a better tomorrow.

My Chest Hurts : GB goes to the ER

I woke up feeling great. My morning cawffee was stellar. My assistant Omar and I had a productive call, setting up my clients for the upcoming weeks leading to the new year. The sight of Mia and Jackie downstairs, wearing big smiles, made my day even brighter. Mack, my best furry friend, nudged my leg, signaling it was time for our morning walk.

In my recently acquired LL Bean parka (thanks eBay!), I conquered the 29-degree chill. As we strolled through our neighborhood's wooded area, a familiar sensation struck me - 'What if this is my last walk with Mack?'

Chest pains can make you think such things when you're 44.

Back inside, I told Jackie that I needed to head to the emergency room. But it wasn't just any trip; it was a long-overdue one. You see, I've been grappling with chest pains for nearly a year. We'd settled for less-than-ideal health insurance when we moved, and it wouldn't cover emergency room visits. In just 11 days, we'd have better coverage through Jackie's work, but I couldn't wait any longer.

The idea of jeopardizing my life over a few thousand dollars felt absurd. The thought of missing out on Mia's growth because I thought 'I'll probably be fine' was preposterous. It was time to go.

The five-minute drive barely warmed my car. I'd left my massive parka behind to save space, wah. Dread filled me as I entered the hospital lot, not knowing what lay ahead.

The parking lot was packed, and tempers flared in true NJ fashion. I opted for the stairs to avoid sharing an elevator with a loudly cursing elderly man. As I descended, I realized my normally lively pace was inappropriate for someone experiencing chest pain. I slowed down, the anomaly of my condition weighing on me. 'Should I leave? No, go in and find peace of mind.'

The ER buzzed with activity, but the energy shifted when 'chest pain' left my lips. I was admitted swiftly, and my EKG was done within minutes of my arrival.

It was perfect. Damn it. Part of me secretly hoped something was wrong, so it would justify the impending hefty bills.

Dr. Singh approached, asking the expected questions. She recommended a visit to a cardiologist soon but assured me that everything looked fine. The first step to discharge was three blood enzyme tests.

Getting my blood drawn wasn't the issue; it was my stubborn veins. They’re little. After lots of slapping, poking, and several failed attempts I swore that I’m gonna grow some big veiny arms to make this easier. The second nurse succeeded, and the tests proceeded.

Damn it again. All results came back perfect. Now, I felt like a fraud amidst genuinely ill patients. Of course, this was good news. This was the desired result. Peace of mind.

The entire ordeal, from 8 am to 2 pm, was worth it. I even got my wonky ear checked out. I’d been experiencing some pressure and trouble hearing. I'm sharing my visit to encourage others who hesitate to seek care due to financial or time constraints.

Highlights:

• The staff, friendly and wearing colorful shoes, made my visit as pleasant as it could be.

• It reminded me to stay well-hydrated and eat fiber; abdominal pain due to a bowel blockage was a common issue in the waiting room.

• My clogged ear was checked; it was just earwax, and they prescribed drops - a relief!

• Mia was in great hands with my mother-in-law, Susan. Laughter and giggles filled our home as I recovered from a harrowing day.

Lowlights:

• It’s funny now, but I accepted Tramadol (sounds like Tylenol!) courtesy of my poor hearing, which led to an unpleasant experience. As a former addict, I usually express that I don’t want any painkillers in situations where I’d expect them to be offered. I was caught off guard.

• My thin veins posed a challenge, but I'm determined to improve them. The Gun show starts now!

Takeaways:

• When your chest aches, don't hesitate; go to the ER. Your life is worth it.

• Advocate for yourself; know what you're taking and why.

• Always eat fiber and stay hydrated.

• Prioritize your health while you still have it.

• If you can't do it for yourself, do it for a loved one. They'll cherish having you around even longer.

Join the conversation in the comment section on my page. If you've had a similar experience, please share it!

Finding Your Fit : Signs of a Supportive Gym Space

Aloha friend! If you're searching for a gym to join, find one that's the right fit for you. To help you, I've outlined some general indicators of a healthy gym space. Then I'll touch on some exceptions.

In most cases, these guidelines will help you find a supportive and positive gym space that will help you reach your fitness goals. Here are some signs to look out for:

First off, you want to find a gym with a welcoming atmosphere. When you're surrounded by friendly staff and members who are eager to help you out, you'll feel more comfortable and motivated.

Another crucial factor is cleanliness and proper equipment maintenance. A gym that's well-maintained and kept clean is essential for a safe and effective workout.

It's also important to have trained and helpful staff who can assist you with any questions or concerns you may have. Positive reinforcement and inclusivity are also key components of a healthy gym environment.

Lastly, a gym that prioritizes safety by having clear safety protocols in place is always a good sign.

Overall, a supportive and positive gym space can work wonders for your fitness journey. But I'd also like to discuss some scenarios where an optimal training environment might look or feel different on first arrival.

Photo by Adam Wilson on Unsplash

For instance, while cleanliness is a top priority for me, many weightlifting, CrossFit, and gymnastics training spaces may seem a little outdated with a fine covering of training chalk. But some of my most profound learning experiences have been in places like this. I prefer a space that's a little rough around the edges, with everyone making it a priority to keep it clean.

On the topic of friendliness, please don't mistake intensity for bad manners. When someone is about to attempt a heavy deadlift or is in the middle of an intense workout, they're focused on the task at hand. There are times when I've walked into a gym space that felt intimidating, only to be completely welcomed after the workout. Walking into a space where you're new to the culture can mean there's great growth right around the corner.

However, if the people there aren't welcoming and the instructors don't teach you the ropes, it's a clear sign that it might not be the right gym for you. In the past 15 years, I can only recall 2-3 times that has happened. Those were clear signs that I hadn't found my place.

Now that you know what to look for, what are you waiting for? It might feel like your first day of middle school when you're in the parking lot, but trust me, it gets better after that. Don't hesitate to find a gym that suits your needs and supports your fitness journey!

How do Fighter Pilots Make Decisions?

Quickly.

Fighter pilots involved in high-stakes missions need to make decisions at the speed of sound. How do they do it? The OODA Loop.

Observe

Orient

Decide

Act

You can use the OODA to help you act intentionally when you’re stuck in thought and emotional agony. Here’s a little background on its origin, then I’ll explain how we can use it in everyday life. 

The OODA Loop (Observe, Orient, Decide, Act) is a four-step approach to decision-making developed by military strategist and United States Air Force Colonel John Boyd[2]. It is often depicted as a simple linear cycle that begins with an observation, leading to orienting oneself in the situation, deciding on a course of action, and then acting on it[3]. The OODA Loop is used in high-stakes situations where quick and accurate decisions are needed[4]. It involves collecting relevant information, analyzing it, making a decision based on the analysis, and then taking action[5].

If it’s good enough for fighter pilots surely we can use it, right? Here are some real-life examples of how the OODA loop can make your life easier. 

When I am frozen, suffering paralysis by analysis, I look at the 10 things that I could do and ask, “What is the one thing, that by completing it, will make the others easier to complete?”. 

In a recent challenge, I was stuck in the Observation phase. The “one thing’ question helped me Orient my possible decisions with one of them being the ranked best thing. That’s the one I will Decide on and take Action on. 

What happens next? You repeat the process. You Observe what that Action achieved, Orient yourself in your current state, Decide what’s next, then take Action. 

If that seems challenging, it’s because it is a skill that we need to practice. I think it comes naturally to some, and to others, the idea that they could take the wrong action keeps them stuck in the OO loop. (me. I  get stuck in the OO Loop)

Observe, Orient, Observe, Orient. Never make a choice.

Another place I see a great need for the OODA loop is when you’re reading a book that is calling for Action items. I was recently listening to “Profit First” by Mike Michalowicz, and he went as far as to ask his listeners to stop what they were doing,  pause the audiobook, pull the car over or pause their workout, and call a bank to open a secondary bank account for the entrepreneurial Profit First system of putting profit, taxes, operating cost, and owner pay into separate accounts. He knows darn well that his highly successful book and system only work if people take Action on the lessons learned. 

So the next time you pick up a self-help book, see the OODA loop in the writing. As you’re reading, Observe and learn. Once you understand the basic concepts, Orient the concepts to how they fit into your life. Decide where to start (usually the author will tell you),  then take Action. 

When I work with my Grateful Sweat clients, we start with whatever education pieces they are missing. This is based on introspective questions and Observation. Then we talk about how these pieces fit into their success strategy. Understanding their Orientation to the things they learned is key to their success. We Decide which actions are most important to their success, then they take Action. What challenges can the OODA Loop help you make clearer and faster decisions with?

If the OODA loop isn’t working for you, reach out!

The Beginning of a Beautiful Journey

Hiya! Welcome to my Blog.

Information is everywhere. Context, real-life experience, and nuance aren’t. That’s what you’ll get here—15 years of getting people strong and mobile. 6 years of daily gratitude and mindset prompts. I’ve done the reps. I hope my perspective earns a connection with you.

Movement & Mindset are the main course, with some garnish of philosophy and absurdity. Thank you for joining me on this journey.