Kettlebells are uniquely Russian. The geometrically simplicstic and rudimentary tools were adopted over 300 years ago by Russian Strongmen who wanted to build absolute strength. Originally used as weights for feed and grain sales, the tool has become one of the most important tools in training. Today, we swing them, press them, throw them, and carry them in hopes of tapping into our strongest self. My passion for this tool is clearly displayed in the Tough Mudder bootcamp Methodology, where we do a lot more with them than the average gym. I wanted to give you some exercises that are staples in my training and can help you break out of the monotony and into real athleticism. So grab your Bell and lets play fitness!
200120 "Programming Specific Fitness for the Brain"
I have written extensively about what foods you need to be eating to help maintain and boost brain function. But what about Fitness routines? First off Fitness in General OF ANY KIND is pretty good for blood flow and pascticity but new data is coming out about the frequency and type of exercise you can be doing to help the brain grow long into your golden years. As our population grows older and older, there is no better time to discuss this exciting topic.
021219 "The Top 5 Ways You Can Take Charge of Insulin Sensitivity"
You may not be able to change certain things with which you were born. Your genes, your body type, even parts of your microbiome.. are all things you are kinda stuck with. But you can control, to a very large degree, a whole lot else with proper lifestyle choices. The more research I read, the more it all circles back to one specific factor, your sensitivity to insulin. Controlling the sensitivity to this hormone can have lasting effects that compound as you age . There are a host of ways to become sensitive to insulin and today we will explore my top 5. As we dive in, understand that this is truly a marathon and not a sprint. Your health is tied to your longevity and vice versa.
181119 "Blood Pressure, Hypertension, and Exercise.. What you need to Know"
As of today in the United States it is estimated that 45% of the adult population has some form of hypertension. The chronic cardiovascular issue is one the biggest killer. More than cancer, More than Diabetes. Hypertension is rotted in a number of different causes from genetic predisposition to culinary preferences. Exercise plays a specific role in the treatment and prevention of hypertension; and since exercise is the greatest drug that doesn’t cost anything or come in pill form, lets explore the how and why we can use it to keep our tickers ticking.
020919 "Top 5 Exercises for Strengthening your Feet"
Your feet are the energy centers where the connection with Mother Earth begins. Rooted is a term that I use a lot in coaching and no place does it refer to more than with the connection of your feet to the floor. The feet are often underserved and their connection to the the Earth is overlooked. We search for the right shoes like bandaids that can mask underlying problems, pains, and weaknesses. Keeping them strong, healthy and connected to the earth is so important for longevity in life. Lets dive into some of the best exercises to Ive found to keep your tootsies strong!
010719 "The GUT Bacteria that Can help Beat Fatigue"
Its not just your lung capacity that you are developing during training. Its not just how big your muscles are getting that make you stronger or get that one last rep. A new study Published in the Nature Medicine journal may shed some more light on just how important your GUT is in relation to your overall athletic ability.
280519 "How Quick do you Absorb Water?"
I swear that as Both a Firefighter and an Athlete, I have heard every colloquialism about hydration you can think of.
”Hydrate today so you are good tomorrow”
”Drink Before you are Thirsty”
”1 Quart Gatorade to 2 Quarts Water for the Best hydration”
If it has to do with drinking for Performance, there is no myth I have not heard. But I have always wondered about the real Science behind liquid absorption. And with a little digging, I found that there is some really interesting Research on it that you should know about. So how fast do you think you absorb water?
151018 "Sprint Training, The Secret Sauce behind the Science"
The next Exposure cycle will feature strength biasing and if you have followed me through the years that means we hit the pavement… fast. Sprinting is part of my fall exposure cycle because of its benefits from strength and coordination. As much as we love to clang and bang all winter, there is some serious neurological-muscular development that needs to happen that will keep us adapting as optimal human beings. But there is a reason why you dont like to sprint… it Frickin hurts! To level up as an athlete you need to understand that there is a big difference between running fast and sprinting. Lets dive in.