Show Up and Thank You

This advice is from world renowned author and strength and conditioning coach Dan John (Dan John University). It is simple and direct - which is what Dan is best at; making complicated topics easy to understand and execute upon.

If I were to add anything to these words of wisdom it would be: "Don't Give Up!"


Medal of Honor Workout - Britt Slabinski, USN

We've been doing weekly Medal of Honor workouts for over fifteen years. Every Sunday we pick a MOH recipient and honor them by doing a partner workout. These workout are pretty intense but really are the highlight of our training week. I can't deny that I am a little apprehensive at the start of the workout, but I always have a tremendous sense of accomplishment when we're done.

To learn about Britt Slabinski, USN, and the actions he took that made him a Medal of Honor recipient, please check out his page on the Congressional Medal of Honor Society website.


Live Today to Thrive Tomorrow

We're seeing many people approaching retirement, and some are actively preparing for a vibrant future. They prioritize healthy habits like sleep, diet, and exercise. Unfortunately, many others aren't taking steps today that will set them up for a fulfilling tomorrow.

The good news? You can start building your ideal retirement right now, with small changes that make a big difference. Here are three key areas to focus on:

Make Sleep Your Superpower
Quality sleep is the foundation for a healthy body and mind. Aim for a consistent sleep schedule, going to bed and waking up around the same time each day. Create a relaxing bedtime routine and ensure your bedroom is cool, dark, and quiet. This promotes restful sleep tonight and supports your cognitive function and overall health for years to come.

Build Muscle for a Stronger You
Muscle is more than just aesthetics; it's your "longevity organ." Studies show that maintaining or even increasing muscle mass can help you age gracefully and reduce your risk of chronic diseases. While cardio is important, don't neglect strength training exercises 3-4 times a week to build and maintain muscle. This will give you the strength and mobility you need to enjoy an active life in retirement.

Fuel Your Body with Protein
Protein is the building block of every cell in your body, and it's especially important as you age. Unfortunately, protein synthesis naturally decreases as we get older. To counteract this and maintain muscle mass, prioritize protein at every meal and snack. Think lean meats, fish, eggs, legumes, and nuts. Fill in the rest of your plate with fiber-rich vegetables and complex carbohydrates for sustained energy. Remember, when in doubt, add more protein!

Bonus Tip: Prioritize Preventative Healthcare
Regular checkups with your doctor and dentist are crucial for catching potential health issues early. Schedule these appointments in advance and make sure to attend them. Additionally, take your medications as prescribed and don't hesitate to reach out to your doctor if you're feeling unwell. Early intervention can make a world of difference.

By incorporating these simple habits into your daily routine, you'll be well on your way to a healthy, fulfilling retirement. Remember, it's never too late to start investing in your future well-being!


The Rock and Roll Sit Out

If you need an exercise that targets the abs from multiple angles as well as working on abdominal and positional control, the Rock and Roll Sit Out might be for you! This exercise is best done slowly with attention to posture and smooth transitions. Give it a try and let me know what you think!


The Pareto Principle - The Secret to Success in the Gym?

The Pareto Principle states the eighty percent of your success will be generated by twenty percent of your efforts. This has been proven in economics, productivity, and even in nature. So what does this have to do with training?

It's simple: eighty percent of your results are going to come from twenty percent of your training. In particular, exercises that have a big bang for the buck. I'm sure you can think of several, because you some them in pretty much EVERY workout: Deadlifts, Swings, Goblet Squats, Cleans, and Burpees.

I'm sure you're starting to see a pattern here. The exercises that are the hardest, and recruit the most muscles, are the ones that are going to get you stronger and give you the results you are looking for. Also, keep in mind that by keeping the workouts short and high intensity, we're making sure that the limited training time you have available to you is well spent and productive.


Training Today for Tomorrow

Looking to ramp up your fitness routine? Maybe you've got a race, a beach getaway, or a wedding on the horizon—those are fantastic short-term goals! But let's talk about the long game.

What about training for the tomorrows that are five, ten, even twenty years down the road? Not the "next day" tomorrow, but the ones where you want to still feel vibrant and capable. Are you setting yourself up for success? Are you fueling your body with good nutrition, catching enough Z's for optimal recovery, and keeping up with regular check-ups? And let's not forget the biggie: is your current training regimen setting you up for a future of vitality?

Now, I get it—crushing personal records (PRs) and nailing those workout of the day (WOD) challenges can feel like the bee's knees right now. But trust me, in the grand scheme of things, it's not the be-all and end-all. What truly matters is consistency—building a foundation today that supports not just your current activities, but your future endeavors too. Because let's face it, chasing that PR today won't mean much if it lands you with a string of injuries down the line.

So, let's shift gears. Instead of fixating solely on maxing out every lift or shaving seconds off your run, let's aim for balance. Let's focus on covering all the basics: pushing, pulling, squatting, hinging, carrying, and all the other fundamental movement patterns. And let's not neglect the stuff that keeps us nimble and sharp—balance, proprioception, and keeping our brains agile through varied training modalities.

Remember, it's not just about today's gains—it's about setting yourself up for a future where you're still crushing it, no matter what life throws your way.


Martial Arts and Indian Clubs

The Mace and Indian Clubs have strong ties to the Martial Arts. They were both tools used by warriors, both ancient and modern, to build strength, mobility, flexibility, and coordination that is important to dealing with a dynamic environment. The following video is an Indian Club technique that has been around for thousands of years but is also a technique from the Filipino Martial Arts that has been around for much longer.


Brothers in Arms - Mace Edition

There are a rising number of trainers out there that are seeing the light when it comes to training with the Mace and Indian Clubs. Many are just acquiring the skills and knowledge and others have been using them for years. I am fortunate to count both Mike Stehle (@mike.stehle) and Rik Brown (@therealmr.maceman) as friends and brothers in arms in the Mace World. Both have a ton of experience and expertise in order to show you the ins and outs of this tool. If you are looking for Mace training then these gentlemen are your best bets!


Inconceivable!!!


The Kettlebell Squat

Squatting is one of the most fundamental movement patterns and one of the most surefire ways to add a little "mass to you a$$!"

The Kettlebell Squat is particularly good at building strength for a few reasons:

  • It promotes an upright, solid posture
  • It loads the body unevenly causing the core and stabilizers to react dynamically to the uneven load
  • It creates a solid base, through a strong rack position, for other techniques like the Press and Jerk
  • It promotes full range of motion of the hip and proper flexion of the knee and ankle