Alternate Day Fasting (ADF) and One Meal a Day (OMAD)… They may be a-little EXTREME, But they are also Super POWERFUL…..kinda like my… Never-mind 🙄 After dipping my toes into both protocols for a extended period of time…. Here’s what i’ll tell you…. Referenced Posts ALL THINGS FASTINGADF 6-Week RESULTSLongevity EatingFasting PlateauInflammation & AgingADF and […]

One Kettlebell… Every Minute on the Minute (EMOM)… A Whole LOT-A SWEAT 😏💦 5 Movements / 6 Rounds / 30 Minutes What You Need: (1) Kettlebells Timer The Motions: Complete the following Movements, Every Minute on the Minute, one exercise per minute: PushUp / Squat / Press Complex – 2 Reps (1 Each Side) GetUp […]

The Days of dreaming for a Life where you can roll out of bed and begin your workday without ever leaving the house are OVER… Whether You (or your employer) like it or not…. Remote Work is HERE… At least for the next month or soo… And with it comes new opportunities, as well as […]

Strength, Conditioning, Sweat💦….. All in Thirty Focused Minutes (or Less)… This Home Kettlebell Workout may just have you canceling your gym membership🔥🔥🔥….assuming they open back up. But I’ll let YOU be the Judge…. 5 Movements / 6 Rounds / 30 Minutes What You Need: (2) Kettlebells Timer The Motions: Complete the following Movements, Every Minute […]

It’s not every day that we stumble upon an intervention that….. Can make an immediate and long-lasting impact on our Health Be Fairly simple and straight forward to implement Just as long as you have a few rolls of duck-tape and a white-board to communicate with other people Don’t worry, you’ll only need the tape […]

Sun and Sweat is MORE IMPORTANT Now Than Ever Before☀️😏💦 This Home Bodyweight Workout will Get those Endorphins Pumping 💪🧠💪 4 Movements / 5 Rounds / EMOM What You Need: Just YOU Timer Complete the following Movements Every Minute… ⏰ WORK – 40 Seconds⏰ REST – 20 Seconds The Motions: Monkey Walk Lateral Lunge Broad […]

The Liver is what many would call the “Master Regulator” when it comes to Energy Homeostasis That makes it a prime “target area” for Change following any fasting intervention… What type of CHANGE are we talking? Alterations in Glucose Tolerance Insulin Sensitivity Growth Hormone Levels & Inflammation To name a few… Check Out the FULL […]

The Prescription is FREE…Are you gonna Fill it? You’re always only ONE 20-Minute Workout away from Less Stress, Lower Anxiety, and a GREAT MOOD…… 4 Movements / 5 Rounds / 20 Minutes What You Need: Med/Slam Ball Timer The Motions: Complete the following Movements, Every Minute, in the following Format: 40 Sec = WORK 20 […]

Here’s the deal… Your Longevity is closely tied to the Lifestyle YOU Live and Environment you place yourself in…. The FOOD YOU EatThe Drinks YOU DRINKThe MOVEMENT YOU DOThe SLEEP YOU GETThe SUN/AIR/NATURE YOU INGEST All have a say in extending your healthy years (Healthspan) as far out as Humanly possible…… The Thing is… The […]

Does Anybody Else Have a Gym Partner that Makes it all about THEM 🐶🤷‍♂️.…Kettlebell EMOM it is 👊👊👊 2 Movements / 20 Rounds / Alternating EMOM What You Need: (2) Kettlebells Timer The Motions: Complete the following Movement Minute ONE: Deadlift Triple Row Complex – 2 Reps Complete the following Movement Minute TWO: Bear Crawl […]

We’ve all been there before, on CLOUD 9 after seeing the initial byproducts of a healthy change… Nothing compares to watching the results of good old fashion HARD WORK pay off! But, then something happens, something that tests all of our mental and emotional toughness….. a natural phenomenon that makes us all second guess our […]

For Anyone who thinks they need to use HEAVY KETTLEBELLS to get an effective PUMP…Talk to me after this 20-minute AMRAP 😈🔥 5 Movements / 4 x 4-Minute Rounds / ~20 Minutes What You Need: Light Kettlebell Timer The Motions: Complete the Following Movements AMRAP (As Many Rounds As Possible) during a 4-minute running clock⏳ […]

What if I Told You That One little modification in your Daily routine could alter the underlying mechanisms that dictate where your body stores its Excess Energy And YES…..I’m taking about FAT Well, it may so happen, that the position you’re in while eating plays a bigger role than once imagined …. So Much So, […]

This Kettlebell and Foam Roller Chest Workout keeps me coming back for more each and every week…Enjoy 😏😈🔥 5 Movements / 4-6 Rounds / ~30 Minutes What You Need: (2) Kettlebells (standard weight) (1) Light Weight Kettlebell (1) Foam Roller The Motions: Double Kettlebell PushUps – 8 Reps Kettlebell Chest Press – 8 Reps Alternating […]

A few years back – two to be exact – I stumbled upon some leading researchers in the SLEEP and Circadian Biology field challenging societies beliefs that we (humans) should save the biggest meal of our day for dinner… Begging the question… Can EARLY Time-Restricted Feeding & Intermittent Fasting add even MORE benefits to their […]