August 9, 2013

On a large scale, rest can be monitored in weeks off per season, months off per year, or time away from a specific training style. Broken down, we can look at pausing the action on a monthly, weekly, daily and even hourly level.

The reason why rest is important is that it allows our systems to momentarily return to their normal resting position, thereby maximizing potential energy. This sets in motion a mechanism that can gain momentum and take control of itself while you develop yourself in other ways. Now we realize the importance of knowing when to rest and how long to take away from the action.

Timing in exercise science is simple: a highly adapted athlete will need to rotate cycles every four weeks to keep his body guessing, whereas a detrained subject can get results following an eight or twelve week plan. OK, but most of us are somewhere in the middle…what do we do? Simple!

1. Train all aspects: lift weights, do aerobics, stretch, play sports, read information
2. Mixology 101: change gears at least every eight weeks–no matter what!!!
3. Maintain Frequency 4+ days a week and you’re golden.:

That’s it in a nutshell. Try it out and record the results. Until the next time we speak and I have something new and exciting to show you…

In spirit and sport,

Time to Get Even: Side Bends

Half a Parabola

Bend and Extend

Firmly-Footed Foundation

Keep It Close to the Heart

OK, Diver Down!

“Controlled Negative”

“On the Rise”

“Peak Strength”

Burn It Out and Let It Hang

The Key to 6-Pack Abs:

Frequent Cardio: this is not new information.

Intense Weight Training: this is not new information.

Durable Nutrition: this needs to be the focus. I am willing to guarantee, that if you put yourself on a diet where you only eat foods that were grown within a 150-mile radius of where you live, you will lose the unwanted weight that you have.

Adequate Rest (see “Rest” on the Blog): habitual small abuses (frequent, small alcohol intakes; environmental pollutants; restless nights, food toxins, etc.) drain the body of its vitality. If you rejuvenate (see “Rejuvenate” on the blog), you’ll look great.

Repetitive Routines: Successful busy-ness hinges on systems. Be a corporate monolith of consistency and the pounds just melt away and evaporate *(gone forever; into mist)

Set the Intention: what are you going to do?

Change Speeds: you have to do sport; bottom line. Milling about on cardio machines is linear and unshocking. Pick up a floor-hockey stick or relive your glory days in an adult recreational soccer league.

Do all these things, and expand to your Volume!

Oh, and about the slideshow we just saw:

Side Bends are some of the riskiest, and therefore most rewarding, abdominal exercises you can perform. The vertebral column is designed to be stacked straight up. So imagine little pin cushions sitting atop each bone in the column…As you crunch in, you smear the pressure of the bones unevenly across the cushions and it literally smushes the cushion. When you flex your side across the frontal plane, it can really pinch unevenly to one side. The spinal discs contain nerve jelly within its walls, and the last thing you want is some of that squirting out of a rupture.

The upside is that laterally flexible people will be able to really develop their core by stretching the psoas, TFL, QL, lats, IT Bands and pec minor. It also hardens the body by challenging you to overcome inertia and move weight with no appendages. Here’s the program:

Set 1: body, 15-25 reps each side (stability challenges like bird-doggin’ a side plank better prepare the body for the variability of actual exercise repetition. It turns a general warm-up, into a specific warm-up).

Set 2: Plus 12kg, 12 reps each side.

Set 3: Remain neutral, select the same weight. 15 unilateral reps and challenge the depth.

Set 4: Grab a 45, 4-6 reps each side.

Stretch: Hip Flexors, Abs and Quads

Questions, comments or concerns, e-mail:

Kind Regards,


Twist & Shout: The Barbell Swivel

Alright. I’ma, like, hurl this thing…

(*brain teaser: how many triangles can you find in this picture?)

Your core is EVERYTHING
…are you strong?

Swinging for extra bases…doubles or better. Shoot it to the gap…

Six-pack abs? What can they DO?

Centered! New Balance!

Move Your Feet

(What’s Wrong With This Picture?)

If you guessed “distended rectus abdominis”…you’re right!!! The most common cause of ineffective abdominal work is lack of proper core engagement. Here, I failed to contract my deep core stabilizers and thus my “six-pack” turns into a “turtle shell”. Whether you’re doing a standard Crunch or a complex move, like a Barbell Swivel, if your deep core stabilizers are not online, your exercise is rendered utterly ineffective 🙁


I risk a hernia, bulged vertebral disc or torn muscle in my core rotators. The more you know about exercise, the longer the athletic career you’ll have. Even toying around with a 10-pound weight plate, you can suffer a devastating back injury.

Now Load Up!

++take note: When bending over, the author uses the “off-hand” (left) as a kickstand to support a hefty upper frame…perfect spinal alignment almost guarantees no repetitive stress injuries to the back or hips.

Shoulder Striation (after years of work)

Follow-Thru is Key

Thank you, Sir!… May I Have Another?!

This Is It:

Please look at my feet.

They are such beautiful sneakers: MADE IN USA!!!

Barbell Swivel


1. Stand up tall
2. Hold a standard olympic barbell at arms length
3. Use only the core muscles to swivel the bar side-to-side
4. Fancy footwork ensures spinal safety
5. Each time the core rotates, you must “catch” the bar softly and redirect it!
6. Add weight as needed

Muscles to Stretch: Psoas, Iliopsoas, Quadriceps, Gluteus Medius, Gluteus Maximus, Rear Deltiods, Scalenes and Trapezius

It comes down to sheer will. Determination… I could easily quit, OR I could overcome difficulty and get the job done. One results in one, while the other results in the other–get me?

If you have been following this blog, then you are two moves away from rut-busting freedom!! Share this link with friends, family and colleagues, as your support structure ultimately determines the likelihood of your success!

I’m here to tell you that “it” is hard work. Whatever “it” is: GO GET “IT”!!! My workout is the most challenging part of my day. If–by some chance–my body happened to be in order without hard work behind it, then I’d find some other insurmountable task to excel at (finance, law, etc.). Turns out I value longevity, strength, mindfulness and discipline. Thus, physical training is uniquely suited for me. Find your values, and pursue perfection within them without compromise–there is your greatness

Kind Regards,


*author found 13 triangles

Q & A