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 »

Gains with twice per week weightlifting

I have two simple programs right now. One: Front squat Military press Reverse curl T-bar row Double clean Two: Pistol Floor press Reverse curl Pull up Double clean I have about 2-3 days rest between each session. Each session I do as a circuit, on average four times through. It gets pretty cardio, especially with the double cleans.… Read More »

Feeling vital, a story about PVCs

As soon as the walk light flashed orange and told me I had 16 seconds to cross, I sprinted. Well, sprint is relative–I had a 20 pound backpack on. But I hustled, and it was just a reaction. I was feeling good and ready for the physical challenge. I am feeling vital. A bunch of different stuff happened.… Read More »

Chris Caracci’s the Mind in Battle

I used to do Chris Caracci’s exercise tapes. Caracci, a former Navy Seal, would frequently pepper his workouts with tips about how the mind controls the body. He’d have you doing pretty intense calisthenics and at some point you had to decide whether to let your body tell your mind to quit or your mind to compel your… Read More »

Progressing with 5×5

The clearest exercise instruction I’ve ever gotten is from Pavel Tsatsouline. 3-5 exercises for the whole body, 3-5 days between exercise sessions, 3-5 minutes between sets, 3-5 reps. 3-5 sets. What made it even more clear was a YouTube video from Elliot Hulse. Something like, Do these four exercises and be really fucking strong: squat, deadlift, chin, dip.… Read More »

Kung fu stances for strong, springy legs

Your legs will feel amazing with these exercises. Every step you take will feel better. You’ll bound up stairs. Your feet, ankles, and knees will get stronger. Your legs will become more flexible. You’ll feel a connection to the ground you’ve never felt in your life and your balance will be incredible. Sound good? It is. And it’s… Read More »