The Get-Up: The Ultimate Home Gym Movement
In the last 10 years of training at home, I’ve tried a lot of different exercises, modalities, and equipment. But I think there’s one movement that takes the cake for the best return in terms of time, space, equipment, effectiveness, mobility, strength, and endurance. And that’s the Turkish Get-Up. At first, I thought the get-up was the most ridiculous and
The Weight Loss Triangle
To be clear, there are more elements that do factor into weight loss… like where you’re starting from, current metabolic state, sleep, stress, water intake, etc… But these three (nutrition, strength training & steps) are the ones that I personally go back to and the ones I work with my clients on. Also, these three are always the ones we
3 Chicken Thigh Meal Prep Ideas
Eating healthy doesn’t mean dry and tasteless chicken for every meal. Chicken thighs are a relatively inexpensive and delicious high-protein option. They are juicier than chicken breasts and don’t dry out as easily. Each thigh (typically) has about ~200 calories with 25g of protein. For each of the following 3 meals, get 2-3lbs of chicken thighs and make them as
Fear: Why the Sluggard Says What He Says
There are about 14 different passages on the sluggard/slothful man in Proverbs. Most of these descriptions reveal what the sluggard does or doesn’t do, such as: “The sluggard does not plow in the autumn; he will seek at harvest and have nothing” – Proverbs 20:4 “The desire of the sluggard kills him, for his hands refuse to labor. All day
As a Christian, is Investing in Yourself Wrong?
I wish someone talked to me about this 3 years ago… and honestly, chances are someone did. I just wasn’t listening. So, here’s my story and what I wish I heard several years ago. And since humor has a way of landing a point, here’s a meme that would have woken me up: I invested in a 401k and Roth
5 Kettlebell Movements for an Iron Core
Here are 5 of my favorite kettlebell movements that develop a core as iron clad as the kettlebell: The Turkish Get-Up This movement is the king of compound kettlebell exercises. Your core has to stabilize itself while being pulled in every direction. Nothing like it. The Kettlebell Windmill The windmill works your core in a slow and controlled manner, with
How to do a Kettlebell Kickstand Deadlift
What is a Kettlebell Kickstand Deadlift? The Kettlebell Kickstand Deadlift is an offset variation of the Kettlebell Deadlift. It’s a hinge pattern movement that works your body’s posterior chain. The Kettlebell Kickstand Deadlift is a full-body exercise with an emphasis on the following muscle groups: Core Back Shoulders Legs How to Do a Kettlebell Kickstand Deadlift (Instructions): Start with one
How to do a Kettlebell Windmill
What is a Kettlebell Windmill? The Kettlebell Windmill is an intermediate/advanced kettlebell exercise that rotates your spine and strengthens your core. The prerequisite movements for this are the Kettlebell Cleans & Presses The Kettlebell Windmill is a full-body exercise with an emphasis on the following muscle groups: Core Back Shoulders Legs (hamstrings & hips) How to Do a Kettlebell Windmill
3 Mistakes With Stress Eating
Personally, making the distinction between me feeling stressed and me feeling hungry has been one of the best mindset shifts I’ve made towards eating. And now after having 100’s of conversations with guys about food, I think stress eating is a common problem. Here were three mistakes I personally made that led to me stress eating. I wasn’t praying The