The routine, which primarily uses kettlebells (with his heaviest being 70 lbs [00:00]), follows this structure: Begins with a cold plunge for three minutes at 34° F [00:01]. 5 sets Swings [00:16] Presses [00:19] Windmills [00:21] Renegade rows [00:23] The…

Learning something new makes you dumb, before it makes you wise Working out makes you feel weak, before it makes you strong Facing your fears makes you feel terrified, before it makes you brave In order to heal, you have…

I am feeling it. I want this to be a great goal. Let’s spend the rest of the year on weigh tloss.

Keep it simple Just make different choices. You are not radically changing anything. Just different choices. Remember the japanese.

Key Principles Balance blood sugar: steady meals, limited refined carbs. Healthy fats: focus on omega-3s and anti-oxidative oils. Plant-forward: fruits, vegetables, herbs, and spices with strong anti-inflammatory compounds. Minimal processing: choose whole, nutrient-dense foods over ultra-processed ones. Foods to Emphasize…

Enough of a break. I am done chilling around. It is time to deploy the new training program. You know what this means: Get control of your time back again. It really is just about the time. You have a…

CUT DOWN ON ALCOHOL Just forget and move on if you have a tail event. Log the food. Protect the muscle Cardio and HIIT You cannot just learn how to loose fat easily Every failure will teach you something new…

Deadlines and timelines can be helpful. Audacious goals require pieces we can complete. I have created a new deadline. I have bought WP pro and this domain for 3 years. That takes me to a good age. And I wonder…

I keep saying “now is the time to do it”. That I have to “wake up”. That I need a serious commitment. I try constantly to “snap into focus”. I haven’t been able to. And what if I cannot? Perhaps…

Growing muscle is ONLY BY EXERCISE. WTF only 50 grams needed per day? Most of the protein is turning into glucose Reduce the protein intake. Plus, because I am obese, I probably have a lot. I am eating a lot.…