Sunday training

A sunny cold day in Milwaukee, Wisconsin. Just finished a workout consisting of swings, kettlebell military presses, pull ups, and goblet squats. Four sets of five – then a set of 16 double kettlebell cleans. It’s a pretty good finisher. I’ve been regular with dynamic stretching and my legs feel great. Two consistent weeks in a row, and… Read More »


“I am calmly active. I am actively calm. I am a Prince of peace sitting on the throne of poise, directing the kingdom of activity.” Paramahansa Yogananda I’ve been thinking a lot about this word lately. Main reason I’m thinking about it is that I had some issues with premature ventricular contractions a while ago. They still come… Read More »

Strengthening the furnace

Lately I’ve had this idea in my head that I need to work my furnace. By furnace I mean I need to train my wind more—my heart and longs. I also mean I’m too damn sedentary. In the winter, I just don’t walk enough. It’s cold outside and I don’t bring the right shoes. Blah, blah, blah—excuses. But… Read More »

Single Leg Balance – a quick reminder

It’s really important to do something to improve your balance and your hard-pressed to beat single leg balance. One, it’s not difficult. All you have to do is just stand there. 30 seconds to one minute per foot, 3-5 times per week. Or everyday just to keep it simple. And while you do this, you’re strengthening your feet,… Read More »

Daily habits and the destruction they can cause

Most of health lies in daily habits and there are a few that are pretty straightforward—keeping caffeine, alcohol, and sugar intake low, exercising, and meditating are great habits that lead to increased health and well-being. Now that things are normalizing with Ruby at 16 months and mostly sleeping through the night and I’m more adjusted in my new… Read More »

Focus and 5×5

When I was a kid visiting my grandma and grandpa’s house, the silence was palpable. It was an old farmhouse with not a lot of electronics and the only entertainment was a VHS player with some movies I found uninteresting. That kind of calm now is what so many of us need. Calm and focus. Calm and focus.… Read More »

The benefits of the back off week

I think I learned about this concept from Pavel Tsatsouline. The idea is to give yourself a rest every fourth week. You push yourself and then you rest. Whenever I’ve seen this protocol, it’s given that you do a percentage of the weight you were handling in the previous weeks. I typically just stretch, do joint mobility, and… Read More »