Minimal Equipment – Maximum Burn  7 Exercises / 4 Rounds / 30 Mins   What you need: Bench 10-45 lb plates The Motion(s): Circuit (4 rounds) Open Hand Front Squat – 10 Reps Pistol Squat (Right)– 5 Reps Pistol Squat (Left) – 5 Reps Burpee/ Bench Push-Up /Jump- 10 Reps Lateral Bench Shuffle – 30 […]

Tread Carefully! When its all said and done this Circuit will leave you On The Ground! 7 Exercises / 4 Rounds / 30 Mins   What you need: Barbell in T-Bar Platform 10-45 lb plates (Intervals of five or 10) Dip Bar The Motion(s): Circuit (4 rounds) Barbell Front Squat & Press – 10 Reps […]

  This one’s a little different, we have a 5 minute Starter, A Circuit, then a 5 minute Finisher…Dilly Dilly!   7 Exercises / 4 Rounds / 30-40 Mins   What you need: Battle Ropes Bosu Ball Ab Roller The Motion(s): Starter Alternating Waves – 5 minutes Circuit (4 rounds) Alternating Waves Squat – 10 […]

Remember when people had two sets of cloths, you know – for when its warm and for when its cold. Life was simple, for those in-between months you’d just take a guess and live a little. Then some real sharp tools in the shed thought: “Hey,  we need cloths for all four seasons . Lets […]

This ones a Brain Child of Mine, Enjoy the trip into my Mind 4 Exercises / 15 Rounds / 20-25 mins What you need: Empowered Individual The Motion(s): 20 yard Max sprint 2 x lunge burpees Side shuffle 20 yards to the right 2 x lunge burpees 20 yards backwards jog 2 x lunge burpees […]

Big Pull day with three Back classics…..I like to break the reps up into smaller achievable sets but that’s just me. Clocks On, its you vs. yourself, Ready-Set-Go!   3 Exercises / 300 Reps / For Time What you need  Pull-Up Bar Barbell with 70% Body Weight The Motion(s):  Dead Hang Pull-Up’s – 100 reps […]

Basement/ Living Room/ Outside….Just get it Done….Santa’s Watching 10 Exercises / 5-10 Rounds / 30-60 mins What you need 1. Good Playlist The Motion(s):  Burpee – 10 reps  Alternating Punches – 30 reps Jumping Jacks – 25 reps Closed Fist wood chops (left) – 10 reps Closed Fist wood chops (Right) – 10 reps Hip […]

  Your brain is not stagnant, if you look at it form a binary perspective its simple: your either increasing your cognitive ability or your decreasing it. There are a number of different ways that you can train your brain, increase the number of neurons(grey matter)  and active connections that are transmitting signals (white matter).  […]

  My focus from a strength and fitness standpoint for the past few years has been to kill two birds with one stone.  Strength and Cardio built into  30-45 minute high intensity circuits.  I noticed how my usually needy appetite would become instantly suppressed during and for the hour or so after the session. What […]

Win Today 286,400 seconds x 1440 minutes = 24 hours (may need the check my math) A ton of time when you think of it. And you get 365 of these a year, how the hell do you stay on track and motivated for that amount of time? Ill be the first to admit, some […]

Let’s start off and level-set here, I am not a nutritionist, doctor, certified fitness trainer or respected member of the scientific community. I am a common person (crazy right), an engineer by day and health guinea pig by night (ok, I guess by day too). Growing up in the nineties and 2000’s, my generation began […]