Learning english

1.       Once upon a time, there lived a little boy named Tommy. He is Mrs. and Mr. Rudy’s son. He just lived with his parent. He lived at San Marino City.    UDAH

2.       One day he was seemed so confused. He got a task from Ms. Melinda, she told Tommy that he must bring any kind of thing and he must show that stuff to his entire friend in the next day. “hmm… what should I bring tomorrow?” Tommy said. UDAH

3.       Then, Bernard the one of his friend came to meet Tommy. He is Tommy’s old friend; they are friend since they were in elementary school. “Hi, Tommy! “ greet Bernard. UDAH

4.        “ Hi Bernard, why you came here?” asked Tommy. “ I just want to play with you! “ replied Bernard. “ ooooo… ok.” said Tommy.“Yeah, why you seemed so ill? Do you have any problem? “Asked Bernard. UDAH

5.        “ You’re right buddy. I had been thinking of my assignment that came from Ms. Melinda.” explained Tommy. “So, have you found the interesting stuff to amaze your friend? “asked Bernard. “Until now. I don’t have any idea.” Tommy said.

6.       “Uhm..Why don’t we go to the park to breathe the fresh air maybe that will refresh your mind.” said Bernard. “Good idea. Let’s go now!” said Tommy. So they were going to the park at the center of their hometown. When they arrived at that park, they were met their friend named Moci.”Hi Moci!!” shouted Tommy. “Hi !“replied Moci. UDAH

7.       ‘”What are you doing here?”asked Bernard. “I was practicing myself for my presentation tomorrow” said Moci. “How about you?” asked Moci. “We just were looking around. We just looking for something inspire Tommy. He doesn’t know the stuff what should we bring tomorrow.” explained Bernard.

8.       ”Mmm... By the way, what stuff do you will show in front of the class,Moci?” ask Bernard.

“I will show my favourite ribbon that inspiring me to collected all ribbon in the world,and how about you,Bernard?” ask Moci. UDAH

9.       “Yeah,you know, I have a interesting car that make me feel like a lucky person in the world,and next day, i will bring the car photo,”replied Bernard.

“Mmm... i think that’s a good idea for you to bring that,”said Moci.

“By the way, we have to go home now,Moci. Good bye,Moci!”said Tommy.

“Bye too,”replied Moci. UDAH

10.   Once they want to went to their home. Fortunenatelly, Tommy had seen the Duncan’s Toy Store. “Hey do you see that? That doll is so cool!”shouted Tommy.”Yeah. I think so. Let’s take a photo!” said Bernard.”Let’s go” said Tommy.             

11.   When they we’re arrived a Duncan’s Toy Store.Bernard started to took a photo of that doll. After they we’re finished. Bernard persuade Tommy to use that photo for his presentation. UDAH

12.   Finally Tommy found the solution of his task. “I’m free in deed! No more complicated thing anymore” shouted Tommy. The night came so near...They must go home soon.

13.   “Thank you so much my friend for your idea, bro” said Tommy. “Anytime, Dude! see you later!” replied Bernard.

14.    

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The book is getting nearer to completion so I am starting to move content over to the new blog. The book will be a free download and will consolidate many of the ideas from this blog.   Eventually all content from this blog will be shifted over.  Any new posts will be made at the new blog.  Please bookmark it for the future.  

www.built-to-endure.blogspot.com

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Back to the bar. No, not that bar. It's been a while since I've been to the bar. And I still haven't had my first coffee. More about that in a moment.Today's workout put me back under the bar at the YMCA. It was good times, even though I'm a bit rushed today. After a bike ride to the gym, it was...Warm-up- about a dozen old-man warm-up bodyweight exercises1A) Barbell Squat Jump1B) Barbell

4-minute awesome arms and abs

Quick 4-minute abs and arms workout today. Did this one for Men's Health. I send them new workouts each week in hopes that something will catch their eye for the magazine. It went down like this:- Spend 1 minute on each move...use dropsets with DB exercises...modify body position if you fail with bodyweight moves (i.e. go to regular plank from ball plank):1) Stability Ball Plank2) DB Triceps

Miracle Routine for Instant Pain Relief

Today I have a brand new, extremely simple routine that will immediately RELIEVE your nagging joint and muscle pain, so you can get back to losing weight and living pain-free TODAY. Download this FREE report from my good friend and pain-relief expert Missi Holt, CTT, in a few seconds here: MIRACLE Routine for Instant Pain Relief To your pain free life,

Deadlifts Yoga Golf Recovery

Well, finally! It was like waiting for Christmas as a 5-year old. Deadlift day is here. The workout has come and gone, and the extra rest I've been forcing on myself has paid off. In addition to hitting two personal bests, I also tore up my hands. But on deadlift day, that's a good thing. But ONLY on deadlift day. After a big breakfast bowl and some caffeine, I did mobility exercises in the

Fake paleo breakfast?

No training today. Instead, ol' Bally the Dog and I went on an hour walk after I had timed my morning meditation with the sun rise.We went through a nearby cemetary and down into the old grove, where we came across a turtle sitting in our path. It was a big'un, but we left it undisturbed (it was in no hurry to go anywhere, LOL!) and carried on.Unfortunately, the skitters (mosquitos) didn't

breakfast

I can remember when I first committed to a "Paleo" style of eating... My energy was bursting. Keeping the fat off my 6-pack abs was easier than ever. For breakfast? Sizzling strips of bacon, fresh sliced avocado, and pasture-raised eggs -- scrambled is my favorite ... The TRUE breakfast of champions - and Bally the Dog :)! This paleo breakast is much better for you

Springtime in Stratford and Ballantyne Bench Press

It is the day I've been waiting for since last year. It's The Perfect Day. I'm on the farm. My schedule is not too busy. The sun is out, it's not too hot, the wind is cool, the grass is green, and the sleepy little city of Stratford is gearing up for visitors to the Festival theater today. I love this time of year. Unfortunately I had to spend the first 14 days of the month, and the last

New 4-minute workout video

Use this trick to cut your workouts in half while you burn MORE fat. The secret is to eliminate your "rest" time, yet still allow yourself to RECOVER. Sounds weird right? Yet you'll know exactly what I mean when you try the quick 4-minute follow along workout video below. Odd little bodyweight workout <--- free 4-min follow-along video Look:

Squat soreness

Groaaaan. That's what I'm doing getting out of bed and rising up from a chair today. Yesterday was my first lower body workout on a new program after a deload week and muscle soreness has hit within the first 24 hours. Yesterday's session at the local YMCA went down like this:1A) Barbell Squat Jump1B) Mobility Exercises2A) Barbell Squat - 5x52B) Box Jump3A) Front Squat - 4x103B) Leg Curl -

Late Workout and Amazing Sleep

I slept like a champ last night, a full 9 hours thanks to forgetting to set my alarm. I woke up late and decided to do a short upper body workout immediately, even though that meant saving my meditation until after training (something I rarely do). After a short warm-up in my hotel room (where I do some weird moves that don't need to be done in public), I walked down to the small, old,

Look at that Cake and Look at Cleveland go

Hey! And good morning from Cleveland. This city is going crazy after Tuesday night's big game and it will be even more intense tonight...but I won't be watching. Too late for me. I need to be up early to write before a big seminar tomorrow. It's been a crazy travel week, and here's a funny story. Sometimes when you travel as much as I do...you forget things in hotel rooms. At least it

Change Your Body with Methodical Training

Nobody can argue that the men with the best bodies in the world belong to the Alpha Males who've gone through elite military training, right? I know this because one Bradley Cooper and the movie American Sniper. Cooper gained over 20 pounds of muscle and when he walks into the room, not only does everyone in the room notice how awesome he looks, they also feel his presence.

Denver Deload

I'm in the middle of a deload off-week from heavy barbell training, and it worked out perfectly because I'm flippin and a floppin between hotels, airports, cities, and home. Sunday was SD to DVR, two different hotels there, airport now on the way from DVR to CLV "Home of King James", and then a budget hotel for 3 nights at a Dan Kennedy seminar, and then finally CLV-TO on Saturday night

2012-2015 TT Trainers

And the winners are...TT Trainers of the Year so far from the TT Summits...what a crew of Go-Givers and world changers. Thank you to all of them for their dedication to the TT 10 Million Transformation Mission! ?#?TTSummit?

Ballys Bad Habit

I have one of the most deadly and fattening habits in the world. It's NOT my occasional milk bone. It's NOT my morning rawhide chewy treat. It's not my farting, or snoring, or sticking my nose in your crotch. Yep, Woof, Woof, ol' Bally the Dog here with a very embarrassing admission to make. New CTT, Alex Kastor, painted a

How to stop this health killer

Now, I don't want this to scare you. Because the entire point of this email is to give you HOPE. Because my friends Chad and Brenda (Doctor's of Physical Therapy) have spent the last several years developing ways every one of their patient's could destroy this hidden threat... And they've agreed to share it all with you. See the entire story

Back Pain?

Last month at the Paleo-FX nutrition and training seminar in Austin, I met back-pain expert and Board-Certified Physical Therapist Dr. Chad Walding. As a free bonus in addition to this morning's short fat burning workout, Dr. Walding promised to reveal the truth about fixing back pain without surgery, dangerous pain pills or needles. So if you're suffering from back pain today then this may

TT Trainer of the Year 2015

LOL...I'm not smiling because my teeth are covered in chocolate birthday cake...ha! Congratulations to Nestor Flores, CTT Trainer of the Year, 2015. And get this...just last year he was the ROOKIE TT Trainer of the Year. What a journey. Congrats! So proud of you, Nestor! ?#?TTSummit?

Bench in Denver Benefits from Mile High Altitude

It must have been the Mile High altitude in the gym today, as I was able to set a couple of 2015 Personal Bests in the gym this morning at 5am.Or maybe it was my cake-loaded muscles from Saturday's feast. Today's Workout...the last one on this 4 week program...now for a 5-7 day deload. That works out well since I have busy office days at ETR and then a seminar in Cleveland till Saturday night

Bally at the TT Summit

Thanks to my friend Alex for "bringing Bally" to the ?#?TTSummit?. This is now the 2nd painting that TT fans have made of the ol' pooch! Looks just like him. He'll be confused when he sees it!

CB at the TT with the DL

I snuck out and played hooky on Todd Durkin's bootcamp workout today. He gets to do all the work this morning. :)At 6:45am I took a cab to my guilty pleasure in San Diego, Fit Athletic, for a deadlift workout.1A) Snatch1B) Overhead Squat2A) Deadlift2B) Box Jump3A) Military Press3B) BB Split SquatThat was good times. I have one more workout in this phase. It's going down in Denver where I'll be

Please read this new back-pain article

Last month at the Paleo-FX nutrition and training seminar in Austin, I met back-pain expert and Board-Certified Physical Therapist Dr. Chad Walding. As a free bonus in addition to this morning's short fat burning workout, Dr. Walding promised to reveal the truth about fixing back pain without surgery, dangerous pain pills or needles. So if you're suffering from back pain today then this may

Foods that are bad for men

Shocking new research reveals that certain common foods have devastating effects on men. These foods can make weight loss feel next to impossible for you. Even worse, these foods have a crippling effect on your Male Master Hormone. And the more you eat these common every day foods, the more likely you are to suffer from� Diabetes. Manic

Squat before San Diego

Big travel day today to the TT Summit. But first, a squat workout. Tomorrow I'm going to slip out to Fit Athletic for a bench workout, and then Sunday AM for the final deadlift workout of this 4 week program. Then it will be a nice week off. I'm resting a lot more these days as I focus on the Deadlift. I have no plans to train hard in the TT Summit bootcamps!Today's session in Denver:1A)

3 mistakes and 3 pumpups at the end

CrossFit, hot yoga, kettlebells, spin classes, high intensity interval training -- everywhere you look people 35 and over are thinking of new and exciting ways to re-capture their youth. There's just one problem - they are STILL making the same 3 metabolism-damaging exercise mistakes! A damaged metabolism ages you prematurely, drains you of energy and makes you

Denver Deadlift and Walking Around

Saturday was an off-day and I finished a lot of projects, including the June TT Trainer monthly newsletter, the July TT WOM (bodyweight), plans for the TT Summit, and an updated version of my 2015 goals.Sunday was a big deadlift day. Great workout. 1A) Snatch1B) Overhead Squat2A) Deadlift2B) Jumps3A) Military Press3B) Split Squat3C) Leg CurlGood times were had by all.Today was another off-day.

make these meals

What if I told you that even though you mean well, you're likely eating FIVE "healthy" foods that are making you fat and destroying your metabolism? Are you eating these fattening "health foods"? <= New shocking video Imagine if you could quickly and easily replace the fat promoting foods in your kitchen with amazing meals and recipes that not only taste better, but

Friday Meathead in the Mile High

Woke up earlier than usual today, felt well rested, and went on to hit a good 5am workout at the Colorado Athletic Club in Denver. Really looking forward to Sunday's deadlift session. Tomorrow's workout is a trip to Whole Foods and preparation for the www.TTSummit.com - it's going to be great. I just finished up the Friday morning bootcamp workout plan yesterday.Today's Kickbutt Bench

Next Friday

On Friday, June 5th, I'll deliver my most important speech to you ever. You can't miss it. Here's a sneak peak... You've made it. You've changed your life. You've built incredible habits of health and fitness, you've overcome tremendous obstacles in your way, and you've discovered that weight loss and a healthy lifestyle don't require sacrifice and starvation. But people need

To get sexy abs

I have been getting so much positive feedback about my prot�g� Andrew Raposo's Sexy Abs Training System that I just had to send you one LAST reminder about itIt would be so unfortunate if you were to miss out on this better way to do ab training and burn stubborn belly fat (compared to the boring and ineffective ab workouts in Shape or Men's Fitness magazines)�Andrew's 6-Pack Solution

The Biebs and The Squats

Up early, got mentally prepared, and punished my legs at the Colorado Athletic Club in Denver. It was a great squat workout that went like this:1A) Barbell Squat Jump1B) Spiderman Climb2A) Parallel Squat 2B) Hip Mobility Drills3A) Full Squat3B) Back Extension3C) Leg CurlI will bench on Friday and Deadlift on Sunday in a nice, empty gym. Looking forward to a quiet weekend of working, training,

Pushups and Chinups in Denver

Flew to Denver on Monday, and since my arms weren't too tired (LOL at my original jokez!) I hit the gym this morning for an upper body session. 1A) Pushups (1-1-1-1) - 5x201B) Chinups - 5x82A) DB CSR - 4x102B) Shoulder Press - 4x10Tomorrow will be a heavy squat day, week 3 of the current 4-week program. Thursday I'll bench, and Saturday or Sunday will be heavy deadlifting. Until then, lots of

Check these abs and take the test

Take a look at these abs�then ask yourself this question�Who do you think these amazing abs belong to? Is it� A) A BodybuilderB) A Fitness ModelC) A FighterD) A SprinterE) Bally the DogTake a guess and see if you're right. Click on your answer.On the next page, you'll learn not only who these world class abs belong to, you'll also learn how you can train EXACTLY the same way to

Weekend Update and Deadlift to Denver

Had a great weekend. Lots of training, good food, and even a couple of movies. I might be slowing down in my old age.Started off with an early Saturday morning trip to the YMCA for a Trap Bar Deadlift session. Hit 335 for 5 and 225 for 23 reps. Workout looked like this:1A) Snatch - 3x51B) Box Jump2A) Trap Bar Deadlift2B) Box Jump3A) Shrug3B) Leg CurlGood times were had by all, I think, except

The Deadlift Plan from Denver to Diego

Long walk in the Old Grove today, a forest near the farm, and did some bodyweight mobility in the garage. I will deadlift on Saturday morning. Trip to Toronto after. Flight to Denver on Monday (it's good to travel on holidays). Week in Denver, then off to TT Summit on the 4th of June. Legendary weekend planned. Will deadlift before I go to SD, and then maybe again at Fit Gym in downtown SD.

What to do in Toronto

Well, here's a non-training random post for you. A friend of mine is visiting Toronto this summer with her husband and they are staying the swanky Yorkville neighborhood. She asked me what to do. Here are my not-as-lame-as-they-used-to-be-but-still-not-super-amazing recommendations. If you have some, add them. Thanks!1) Walking Toursa) Get a cab to the Beaches neighborhood on Friday or Saturday

Do not RUIN your weekend with a deprivation diet

If you try and diet tonight, it will probably RUIN your weekend. So let's be honest, let's be real...let's find a way for you to enjoy life on the weekends while still losing weight. There's no reason to go to a Memorial Day Weekend movie or cookout and not have a treat. You don't have to deprive yourself all the time. That will just make you quit your diet ... while ruining your social

Last chance for burning stubborn fat with Roman

Bad news. This is going to upset a lot of people. Before you head into your weekend there's something you need to know...John Romaniello's proven fat loss solution for FIXING the final 5-10 pounds of stubborn fat is about to increase in price.If you want to save over 51% off the normal price and get all of his bonus goodies, you must take action today.Go here for Roman's fat burning secrets to

Exactly how to eat on weekends

Call me odd, but when it comes to the weekends, I'll be honest with you...... I relate GOOD food with a great time. I don't want to eat chicken and broccoli on a Friday night. I want to go out for dinner to my favorite restaurant and eat whatever I want and then follow that up with an action flick, like the latest Avengers movie (just watched - it's awesome!). You see, I'm what

Pump Paradise and Perfect Productivity

Wow. Meathead Pump Paradise. Just finished an upper body TT Meathead program down at the local YMCA. Ran into an old high school teacher that asked me to speak at a small business meeting in June. Should be fun.Today's a beautiful day in our little Victorian city and buses filled with high school-aged students from Toronto were circling the city looking for parking spots as English teachers

Caffeine and Squats

You are in for a treat today. LOL. When I consume caffeine my mind races. It vomits ideas left and right. I get a little more truthful, I say what's on my mind. Most of the time it's good, although sometimes it lacks a filter. Enjoy!But first, here's why I had caffeine. It was squat day. So after my morning writing and a dog walk, I had a Green Tea, some cacao nibs, walnuts, brazil nuts, and

5 bad health foods

What if I told you that even though you mean well, you're likely eating FIVE "healthy" foods that are making you fat and destroying your metabolism?Are you eating these fattening "health foods"? <= New shocking video Imagine if you could quickly and easily replace the fat promoting foods in your kitchen with amazing meals and recipes that not only taste better, but actually increase

Intervals in NYC and Summits in San Diego

Today was my annual interval run through Central Park with my good friend and business partner, Matt Smith. Every year we have an annual meeting for our travel group in NYC. You can watch a promo video for the club here.=> http://theatlas400invite.com/I've been on trips to Italy (drove Ferraris!), Germany (drove at Porsche and BMW), NYC, and the Superbowl with the group. They are incredible

METCON Madness: 3 Things you Need to Know About METCON

The term �metabolic conditioning� or METCON is an unfortunately vague term.  Frequently, when two people are speaking about METCON, they are thinking about completely different concepts.  Generally (and this is not always true) what is meant by METCON is a training session that is high intensity and results in a heart rate in zone 4 or 5 (in the 5 zone system we discussed earlier).  There are three important facts to know about METCON.  The first concerns the sites of physiological adaption (physical changes due to training).   The second concerns transfer of training effects and the third concerns the adaptation timeline (how fast fitness develops).

Although the reality is a bit more complex, it is useful to think of there being two adaptation sites for METCON training, central and peripheral.   The primary central adaptations are cardiovascular.  The heart becomes stronger (greater stroke volume).  There are also some hormonal changes.   The peripheral changes occur in the specific muscles that are in use during the METCON.  Only the muscles that are recruited and used adapt.  Furthermore, some muscles are used to a much greater extent, so they adapt more.  Think of a METCON exercise like the �thruster.�  The biceps are used a little, but not nearly as much as the deltoids and gluteus (if you are doing it right!), so the biceps will not adapt much to that exercise. There is a specific pattern of adaptation that depends on how much specific muscles were recruited, how long they were used, and the pattern of use (i.e., intervals, or on/off cycles).  This makes the peripheral adaptations very mode specific (mode refers to the type of exercise used.).  The central adaptations are very general and the peripheral adaptations are very specific. 

This brings us to the concept of the transfer of training effects.  Does one METCON exercise make you better at another METCON exercise, or a real life challenge?  The central adaptations have a high degree of transfer.  After all, it is the same cardiovascular system being used no matter what exercise is performed.  So the improvement in cardiovascular capacity is expected to result in improvements across a wide range of training and life challenges.  However, the peripheral adaptations are very mode specific.  There is little transfer from one exercise or mode to another.  The transfer effect is proportional to the extent of overlap in muscles used.  Even if there is lots of overlap in muscles used, there may be little training transfer because the weak link muscles may be different.  For example, an athlete may have done tons of �thrusters� but when they transition to �sumo deadlift high pull� they may find that they can�t do many because their grip gives out.  Grip strength is not trained significantly with �thrusters.� 

The real issue here is that most of the training effect is peripheral, not central.  Central adaptations account for only a small part of the training effect.  Therefore, the concept of improving general work capacity is a flawed one.  There really is not �general� work capacity.  If I want to improve a wrestler�s work capacity do I have him swing a sledge hammer and row a Concept 2, or do I have them grapple?  Specificity matters, a lot.  Everyone knows that strength is mode specific.  A big bench press does not necessarily mean you have a big squat.  However, other fitness modes are very mode specific as well (i.e., METCON, endurance, flexibility).  Exercise programming should take this into consideration.  METCON, if needed at all, should closely mimic known job demands.  Where job demands are unknown but likely to be intense, METCON should focus on movements that are most likely to be encountered such a gripping, pulling, lifting, throwing etc. 

The third important fact about METCON is that fitness adaptations happen quickly.  Anyone who has trained and measured METCON performance knows that significant improvements can happen after only 2-3 specific METCON workouts.  What you may not know is that although results happen quickly, they plateau quickly as well.  Three to 6 weeks can get an athlete very close to their max METCON performance at their current level of strength.  METCON fitness is built quickly.   This is good news and bad news.  Athletes can expect big improvements quickly.  However, pretty quickly results will taper off with little improvement to follow unless they get stronger.  This has programing implications.  Doing METCON year round, or starting it too early may be a mistake.  If you are training for a specific school, selection or deployment, you may be better served by saving your METCON training for the last couple of months prior, and focusing on fitness qualities that take a long time to develop in the months or years prior to that (i.e., strength and hypertrophy).  Also, METCON incurs a high recovery cost and can directly interfere with strength and hypertrophy gains.  Both are very important considerations that are rarely discussed.  Depending on the athlete�s goals, it may make sense to minimize METCON training until it is needed. 

Off Day Again and Off to NYC

Off-week, light workout at the Shangri-La Hotel (my favorite place to stay) in Toronto. I did hit a couple of bodyweight personal bests. First, I did 29 Perfect Pushups, taking 1 second to lower, pausing for 1 second, 1 second to press up, and pausing for 1 second at the top. Then I did a 21-second hold in the top of a pullup position. The rest of the workout went quickly, like this: A)

Off Day in Toronto

Off day lower body workout here at the hotel in Toronto. Had some rib-eye steak last night and octopus at a Spanish restaurant in the city (Patria). Also watched the new Avengers movie. That was the first of the new Marvel movies that I was able to watch from start to finish. I've tried Thor and Captain America, but thought both were boring. Today's session was 1A) Squats1B) Box Jumps2A) RDL

4-Minute workout

In four days from now you could be using this workout video for free. It's all part of your brand new � and free � Metabolic Kick-Starter workout program. In this follow-up to my Home Workout Revolution program, you'll be given a 25-day workout plan. Your free workouts will be delivered every morning by email. You'll click on the link inside the email and it will take you a

Maximus Personal Best in Pushups

Saturday morning was the last workout for my recent 4-week program. That means this week is mostly bodyweight training and some future TT-program experimentation. That works out nicely because I have a couple of travel days this week. Yesterday I flew from sunny San Diego to snowy Denver for Mother's Day. No workout. This morning I did an upper body hotel gym workout at the JW Marriott. The

3 diet tricks

"I'll start Monday"... ... says everyone. If you crush the week with your diet but mess it up every weekend, there's good news. Your weekend "fun food" can actually speed up fat loss... It's called "Diet Intervals". If you think about it, every fitness expert out there talks about how you must cut 500 calories or more from your diet each day.

More Steak and More Fit Athletic

I'm a sucker for steaks and training at Fit Athletic in San Diego. If there is a rib-eye on the menu, I'm ordering it. And that's what was on the menu last night at McCormick and Schmick's in SD. Good times.That got me well-fed for today's deadlift workout at Fit Athletic. Here's how that session went down.1A) Hang Clean 1B) Repeated Vertical Jumps2A) Deadlift2B) Pull-up Hang Hold (to lengthen

Weekend Diet Tip and Saturday Sermon

A 2011 study from the Journal of Obesity showed those who focused solely on hormonal balance lost 65% MORE weight compared to those who were counting calories. After just 8 weeks of ignoring calories and grams, they also had a 34% decrease in their waist alone. As you can see, it definitely IS more than calories in and calories out for your best results.

Dining and Deadlifting in the Diego

Recovery day. Hanging out with Bedros, Roman, Shawna, Mikey, AJ Roberts, and David Sinick down in San Diego. Ate some nice steak last night at Nobu.Wagyu beef on the hot stone at Nobu. Tomorrow we deadlift! Tonight we dine!Today's Kickbutt Mindset Tip:Persist. Stay strong. Stick to your plan 90% of the time and savor the 10% sweet spots. Plan proactively. Live long-term. Track what works and

Get a Free bodyweight workout DVD

If you want to have more all-day energy and look 5-10 years younger in just 4 minutes a day, then I have GREAT NEWS for you today. We're still giving away a limited quantity of free 4-minute weight loss workout DVDs at the link below. You'll burn fat fast with these NO-equipment exercises. Say goodbye to excuses and hello to FAST results. If you'd like a FREE DVD packed with fun

the BEST free workout DVD

You've read the ads. You've watched the infomercials. You've heard from friends at work that have spent 6 hours a week in their basement using P90X. But you don't have all that time and you don't have the money for the fancy equipment. But that's okay, because one of our raving fans, Stephanie Abrams, has GREAT news for you today. She's living proof that our new FREE workout DVD is

Do you want daily energy?

Here's one of the most common questions that I get from TT readers across America, including Fran K. from Tampa, Barry R. from Washington State, Tony L. from West Virginia, and Dustin R. from deep in the heart of Texas�"Craig, I've been following your workouts every morning and it's really helped me have more energy�but sometimes I get a little tired in the middle of the afternoon. You

Bench at Fit Athletic

"He, who plans the transactions of the day, and follows that plan, carries a thread that will guide him through a labyrinth of the most busy life," said Victor Hugo. Script your day as much as possible so you can leave work on time, without phone calls, meetings, or repetitively email checking keeping you working late into the night.Plan your work and work your plan, as a mentor of mine,

Squatting and Chatting in Denver on my way to San Diego

I just had a 10-minute conversation with a sweet little old lady from New Orleans. She was in front of me in the security line at the Denver airport. She just started traveling a year ago after her husband passed away and I helped walk her through the security rigamarole. But she so cute because she had her boarding pass on her iphone, although she didn't know what to do with it when she got

The Best Exercise You Are Not Doing

The exercise is called the Victorian Hold (demonstrated in the video above).  You need to do this exercise because you spend too much time hunched in front of a computer or smart phone.  This leads to head forward, kyphotic posture.  To counter this, you need to train the muscles of your upper back, the rhomboids and middle/lower traps.  Nothing I have done targets these muscles better.  You probably cannot do the exercise right away.  A good starting progression is to place your elbows on an elevated surface.  I used two steps (from step class) that were about 6" high.  After a few weeks of 15-30 second static holds (3-5 reps) done three times per week, I can do a decent Victorian Hold unassisted.  Again, this is a great posture corrective and is also great for shoulder health.

Last Chance and Quick Upper Body Personal Best Workout

C'mon, let's go. LAST day! Yep, it's the Last Day to Enter the 23rd TT Transformation Contest! Win MY money by transforming your body in just 12 weeks. Here's how... The 23rd 12-Week TT Transformation Contest has now started - http://turbulencetrainingcontest.com/rules.shtmlGrand Prize of $1000 plus a 3-Year Platinum TT Membership 2nd Place Prize of $500 plus a 2-Year Platinum Membership 3rd

Last day to enter the 23rd TT Transformation Contest!

Alright Team TT, this is the last day to enter the 23rd TT contest.If you're new, welcome! Let's see you start a journal here:=> http://forum.ttmembers.com/forumdisplay.php?f=38If you're a PRO, let's see you win again...and start a journal at that link.And if you're a CTT, make sure your in-person clients transform under your care and enter to win my money.All the rules are here:=> http://

Steak and Shake Weight Pump

Last night I had a well-earned, post-deadlift, awesome buffalo rib-eye steak at @EDGEsteakhouse in Denver...I've had it many times, but last night's was the best. Going back Sunday. It's going to be way too busy in there today because of the Kentucky Derby party. I followed up that dinner with a morning Maximus Meathead bodyweight session in the hotel gym using some Shake Weights. Just kidding.

603 pound deadlift inspiration

This is motivation. 603lbs. New PR for @BobbyMaximus. No belt. No straps. I'm a long way from that, although I did just about run out of space on the bar today with two 45-pound bumper plates, a 25, 2 tens, and a 5 on each side. That adds up to 325 and I did a set of 3 with that. Today's workout at

Muscle Fiber Types and Hypertrophy Strategies

Those who feel that science has little to contribute to the discussion on strength training programming have not been reading the science.  Every year we add new peices to the puzzle.  A recent review by Ogborn and Schenfeld (Strength and Conditioning Journal, Volume 36, Number 2, April 14) does a great job of sumarizing what is known at this point.  Here are some of the key issues:

• Type II fibers display superior growth following high intensity (heavy) loading, approximately 50% greater than type I.
• If loading is greater than 50% of 1 RM, type II muscle growth exceeds type I growth
• Direct, head to head comparisons of 6-8 RM VS 20-30 RM demonstrated that 6-8 RM is superior for hypertrophy and that all fiber types showed some hypertrophy
• Training at slow repetition speeds improved the hypertrophy response of light loads, but heavy loading was still superior.
• Aiming for the SINGLE protocol that maximizes hypertrophy may not be optimal.  For example in one study comparing 3 sets with 30% 1 RM, 80% 1 RM, and 1 set 80% 1 RM, hypertrophy overall was greater using 3 sets of 80% 1 RM, but type I muscle fiber hypertrophy was greater with the 30% 1RM protocol (Mitchell CJ, Churchward-Venne TA, West DWD, Burd NA, Breen L, Baker SK, and Phillips SM.  Resistence exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol 1134: 71-77, 2012. ).  Perhaps the optimal approach is a combination of heavy loading for low reps and lighter loading for high reps to maximize hypertrophy of both type I and type II fibers.
• Although recruitment of type II fibers increases with increasing load, type II fibers are also recruited in the latter repetitions of a set due to fatigue.  This response is maximized by training to failure.  There is some evidence that lower load, higher repetition training can produce hypertrophy responses similar to high loading protocols if the sets are taken to failure.
• If pure hypertrophy is the goal, it makes sense to train across a range of repetitions.  High repetition, lower loading sets should be taken to failure.
• High load, low rep training maximizes type II muslce hypertrophy.
• Lower load, higher rep training (especailly taken to failure) maximizes type I muscle hypertrophy.
• If the primary goal is strength, higher loads and lower repetitions are more optimal  because higher loading leads to greater strength than lighter loading, even if the hypertrophy response is the same.

From a practical perspective this research gives credence to the old bodybuilder technique of including lighter "burn out" sets at the completion of training each body part, and methods like drop sets or high time under tension sets using slower performed higher reps.  This would ensure that type I muscle fibers experience a maximum hypertrophy stimulus as well.

For more in depth information on this topic, Google Brad J. Schoenfeld. 

Why you need Shaun's nutrition program

"Hey Craig," Kelly wrote in an email today, "I just bought your latest workout program, so why would you do this? Why would you tell me that I need another program, like Shaun Hadsall's Xtreme Fat Loss Diet?" That's a great question. I get this all the time, from long-time readers like Bob M. in Iowa, Chris C. in England, Sue L. in Australia, and Gianni V. in Italy. Here's the answer�

1st workout in my Deadlift transformation was a killer bench and pushup meathead session

Not rhetorical at all, I gotta recognize all my #TTMeatheads that are representing TT Meathead training. Updated list:#TTMeatheadPosse of Mike L., DLove, Daniel, Peter J., Derek W., Blake, John M., J-Roc, and Ferruggia.***Alright, this workout rocked. What happens when you cross TT with Wendler's 5-3-1 and the Bobby Maximus Perfect Pushup challenge?You get tired triceps and a big upper back pump.

Squats and Paleo Times in Texas

On Sunday morning I did a squat workout before heading to the Austin airport to get back to Denver. I had forgotten how awesome of a city Austin, Texas is...great times here while at Paleo FX. I hung out with my buddy AJ Roberts...got a chance to meet the pioneer of Primal, Mark Sisson, and found some new sponsors for the TTSummit.com in June...and had a great meeting with Jesse Cannone

Too Much Workout

Dang. Sunday was the "Too Much Workout" day. I ate too much before, I had too much caffeine, and I did too much squats. (Apologies for the terrible grammar. It's all too much!) The caffeine made me feel weird and the food-squat combo made me feel like vomiting, but I made it through the TM Workout and ended up having a great day. Workout at the Colorado Athletic Club: 1A) Squat

The Cardio Lesson

On a sunny and humid Saturday morning in South Beach last weekend, I walked out to the edge of the Atlantic ocean a few minutes before 7am and sat down, cross-legged, for my morning meditation session. I take great pleasure in timing my meditation with the sunrise. There were dozens of other tourists out on the beach, many with cameras, trying to capture the memory in their own way. It was

Chocolate for Breakfast

If you've ever talked to a politically-correct, mainstream nutritionist or dietician, it can be really frustrating. Eat lots of whole-wheat bread, never lose more than half-a-pound a week, and "make sure to eat lots of soy, grains, corn, and dairy," they'll say. But that is BAD advice. The TRUTH is that you have to break a LOT of nutrition rules if you want to lose weight.

Truth About Getting Abs with Ab Exercises

Here's how I got my million-dollar 6-pack abs that you see in my photos. It wasn't from back-breaking sit-ups or crunches. It wasn't from doing dumbbell side-bends (that's a surefire way to ADD inches to your waistline!). And it wasn't from using dangerous ab machines (those machines are scientifically proven to increase your risk of injury). What I did to get 6-pack abs was a

Deadlifts and Gobbly Squats in South Beach

Final day in Miami before I head home to Toronto for a few very busy days of appointments and errands. On Saturday I have to get back to Denver. Today I dropped by Crunch Fitness on Alton Road for some deadlifting and a personal best with Goblet Squats.1A) Hang Clean1B) Box Jumps2A) Deadlift2B) KB 1-Arm OH Press (standing)3A) Overhead Squat3B) Leg CurlAnd then I stumbled across an 80lb

Sunday weird South Beach workout

Sunday was a weird one. Today was an off day. Here's what happened.Down at 7th street and Collins Ave here in South Beach, there is an outdoor gym in the sand that works great for a meathead upper body session. I did a circuit of:PullupsPike Pushups or Decline PushupsBodyweight SquatsBodyweight RowsI did this at 8am on Sunday morning, and it was surprisingly busy on the boardwalk. Workers

Saturday Morning Sprints in South Beach Miami

On a sunny and humid Saturday morning in South Beach, I walked out to the edge of the Atlantic ocean a few minutes before 7am and sat down, cross-legged, for my morning meditation session. I take great pleasure in timing my meditation with the sunrise. There were dozens of other tourists out on the beach, many with cameras, trying to capture the memory in their own way. It was a magical

#1 Metabolism boosting tip

Today's video lesson shows you a brand new, powerful metabolism boosting tip designed specifically to help women lose weight fast where they need to most.Powerful Metabolism Boosting Tip For Women Only <--- video lesson And get this: Research shows when Women use this science-proven tip to boost their metabolism they burn fat faster and easier than men instead of the other way

OOOps, i meant these are the others

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Challenges

Here are some personal strength challenges I've been doing with J-Roc, 2014 TT Client of the Year table { }td { padding-top: 1px; padding-right: 1px; padding-left: 1px; color: windowtext; font-size: 10pt; font-weight: 400; font-style: normal; text-decoration: none; font-family: Arial; vertical-align: bottom; border: medium none; white-space: nowrap; }.xl65 { font-family: Tahoma,sans-serif

Join me in San Diego after I get done with Miami

Quick workout before a long drive to Miami. 40 Pullups100 Elevated PushupsSuitcase carries (80 lbs in one hand, 3 sets of 100 steps)Miami and Travel Plans:Thursday: Dinner and basketball game with Joel and 12 other guys who will be in Miami for his "Bachelor Party Reunion". They'll be out partying Friday and Saturday, too, but I have a friend's wedding on the 11th. Friday: Bedros and Di and

Tampa Squats and Miami Plans

I've been doing a few extra interval runs with Joel and today I worried my legs would be tired. It was a scheduled squat session. Fortunately, legs were not tired or sore. Or so I thought. Heavy sets were good, but high rep sets suffered a little. Overall, what mattered was the heavy sets. So I'm good.1A) Squat1B) High Box Jump2A) Front Squat2B) Good MorningThat was it. Now it's time for a

5 regrets of the dying and 5 foods not to eat

Did you know there are certain foods -- including several vegetables and even protein sources -- that can actually DAMAGE your brain and your memory? Even more, if you're currently experiencing any kind of memory issues, if you feel your memory is fading, or if you've been known to have a "senior moment" every so often lately, it may be directly related to certain foods in your diet.

Meathead Easter

Some fun Meathead Upper Body Easter training in Tampa before a lively church service at http://www.bridgepointonline.org with Joel. We followed by an excellent brunch at the Don Cesar hotel in St. Pete Beach with Joel and his family and Dr. Kareem Samhouri and his family. I also spent the entire day disconnected from phone and Internet access.1A) DB Press 1B) DB Row2A) Close-Grip Pushups on

TT Summit invite from Tampa

Let's start with a personal invite to my birthday party at the 5th TT Summit - hope to see you there! => www.TTSummit.com. TT Certifications will take place on the Thursday and Sunday. Just email Lesa at TurbulenceTrainingHelp@gmail.com to reserve your spot. Daniel Woodrum is teaching Level 1 on Thursday and Level 2 on Sunday. Chris Lopez is teaching Level 1 on Sunday. Thank you!And then, rock

My Birthday Gift to you

It's my birthday, but I want to give YOU a gift � one that will last a lifetime. It's something I've been working on for 40 years. You might even call it my life's work. In this gift you'll discover everything you need to help your friends, your family, your co-workers, and men and women of all ages in your community. You'll be able to take this gift and share it with them, showing them

TT Summit Invite for You!

This is the most important article I've ever written about YOU. You've made it. You've changed your life. You've built incredible habits of health and fitness, you've overcome tremendous obstacles in your way, and you've discovered that weight loss and a healthy lifestyle don't require sacrifice and starvation. But people need your help. Will you answer the call?

Denver Squats

Great dinner at The Kitchen in Denver last night...fueled today's workout of Squats, Box Jumps, Good Mornings, and Front Squats.Today's Kickbutt Mindset Tip:Make the best out of whatever situation you are in. You can't change the past. You can't control others. But you can control your future because you control how you respond to everything. You control your thoughts, words, and deeds. Make

Tactical Athlete Priorities

U.S. Navy photo by Mass Communication Specialist 1st Class Elizabeth Merriam

Building a body that is built to endure and hard to break is simple, but not easy.  It requires constand reevaluation of your program to ensure that you are prioritizing what you should.  Most tactical athletes prioritize wrong.  They emphasize what is a lower priority and leave the highest priority items completely off the table.  This is common.  You may be able to get away with this in the short term when you are young, but it will eventually catch up with you and drag down your performance or worse, end your tactical career.  Here is my take on prioritization, from most to  least important:

1.  Rehabilitating injuries:  This must be #1.  No compromises.  In the tactical professions you are only as strong as your weakest link.  Due to the unpredictable nature of the job, you simply cannot count on being able to compensate for an injury.  An injury can compromise the mission and put you and your teammates in jeapordy.  You must make this your top priority.  Your entire conditioning program should be organized around rehabilitating any existing injuries.  When NFL great Adrian Peterson tore his ACL, he made rehabilitation the #1 priority in his conditioning program (and perhaps #1 life goal as well).  As a result, his recovery was phenomenal. How do you think he would have fared had he just continued his usual conditioning program?

2.  Injury prevention:  To use another football analogy.....NFL players have a saying, "built like Tarzan but plays like Jane."  They know that football performance is not built primarily in the weight room.  It is built primarily on the field, doing football stuff.  The same is true for tactical athletes.  As a result, the primary focus of your conditioning program should be injury prevention, with performance coming from practicing your tactical trade.  Strength and conditioning coaches who work with athletes in collision or fight sports focus on injury prevention first, and performance second.  The focus should be on spine stability (strength) and mobility, strong shoulders, hips and core.  Take a look at your tactical profession and see where most injuries happen on the job.  I'll bet you $1 that most injuries do not occur from horizontal pushing (i.e., bench press) movements.  Build your program around preventing those injuries.

3.  Strength:  Strength is the quality that takes longest to achieve.  Initial strength gains come quickly in novice lifters due to neurological adaptations.  Beyond that, gains come more slowly, especially in experienced athletes.  Because of this, strength training should be a constant, long term focus.  The best strength training programs focus on the fundamental human movements, push, pull, squat, hip hinge, and carry/core.

4.  Endurance/stamina:  When we use the term "endurance" we are generally talking about sustaining an activity for an extended period of time.  Stamina generally refers to the ability to recover from intermittent work over an extended time.  A long ruck is endurance.  Fire and maneuver is stamina.  Endurance is generally built with endurance training.  Stamina can be built with a combination of endurance training and work capacity (metabolic conditioning - METCON) training.

5.  Work capacity:  Work capacity, or the ability to perform high intensity work, is most often trained using METCON.  METCON ability is built quickly.  You can just about max out your METCON fitness with 4-6 weeks of METCON training.  Additionally, too much METCON interferes with building strength and hypertrophy.  Because of this interference, and the ability to ramp up quickly, it is a much lower priority.  Also, METCON is potent medicine.  A little bit goes a long way.  It should be thought of as a "side dish" in a training program and not a "main course."

Trunk and Deadlift in SoCal

My trunk, my junk, my lovely manly trunk, to paraphrase the wordsmith, Fergie. Yep, it's a beautiful thing. I travel so much to the same places that I have one of these trunks stashed at 3 different hotels in America. Contains all my goodies and secret nutrition formulas! (Like walnuts, coconut oil, cacao nibs, almond butter, Zevia, and Epic bars. Ha!) When I check in, the hotel brings up my

The End of my Streaking

My 12-week Streaking Transformation has come to an end. Details below. Our next TT Transformation Contest will start in late April or early May. I'll need to figure out something really cool for that one.Speaking of really cool, I had a great Sunday morning workout.1A) Squat1B) Depth Jump2A) Front Squat - did 135 for 12 reps (full squat)2B) Good MorningLegs are sore today. Good to get back to

Gluten Busters!

Arrived into Toronto at 5pm on Friday evening. The city was buzzing on the eve of Spring. Warm weather, sunshine, and a sense of change was in the air. These are the nights you look forward to all winter long. I am staying at one of my favorite hotels, the Shangri-La. It has quite the happening lobby. Every afternoon, and I mean EVERY afternoon, it is packed with people enjoying a

Paleo Streak

Today's my last day in the ETR office in Denver. It's been very busy, starting in the office at 6:30am and finishing at 5:30am. I've taken the week off from training, but had great chats with Daniel Woodrum about the future of CTT, as well as launching some new programs and coaching our staff. We really dialed in some big projects, testing, and details. Streaking Update 1) Write 3000

Streaking in Denver

Just finished a very good, but long day in the ETR office in Denver. It was our 2nd Quarter Planning meeting and we have some exciting projects half-done, and many more on the long-range calendar. In June we'll have a yoga program out from Missi Holt (not TT-yoga, but yoga for pain relief), and in July we will have a cookbook out with Joel Marion's personal chef, www.Chefgui.com <= totally

Shooting and deadlifting

Sunday was a very manly day here in Denver. I woke up early, wrote for a bit, had a good breakfast, and then hit a deadlift workout at the Colorado Athletic Club. Great gym. Good session.1A) Hang Clean1B) High Box Jump2A) Deadlift 2B) High Box Jump 3A) Overhead Squat3B) Leg CurlThen the day got even better. Matt Smith picked me up at the hotel and we went off to a gun range where he has a VIP

Always look for answers

Streaking Update 1) Write 3000 words per day Finished up essays on the daily rituals of Stephen King and Thomas Jefferson, and TT emails with appearances by Steve Millar and St. Patrick. Today is a travel day to Denver, tomorrow is Deadlift Day. During the flight I'll be finishing the TT WOM for April (return to bodyweight training) and the TT Summit copy. We've already filled a lot of

Denver Deadlift and Stratford Squat and Farm Meathead

Off to Denver today and will deadlift tomorrow morning. Yesterday I had a great Meathead session on the Farm.1) KB Snatch - 5x102A) DB 1-Arm Row - 4x152B) KB 1-Arm Press - 4x53A) Band Triceps3B) DB CurlsAlso set a couple of PR's in bodyweight challenges:71 rocking planks420 jump rope skips before my calves tired out (3 minutes, 15 seconds)On Thursday I went to the local YMCA for the last squat

Andy Kirkpatrick | view | D.F.Y.U |

Andy Kirkpatrick | view | D.F.Y.U |



This is really good.

Me vs Yoga

Ok, websites like MSN.com are getting ridiculous. Everywhere you look yoga is being promoted as the cure-all for EVERYTHING. I've seen easy yoga recommended for stress relief, stretchy-yoga recommended for fixing back pain, and "high-intensity" yoga recommended for weight loss. The first two are a good idea, but if you want weight loss, you do NOT need an hour of yoga. You only need 4

Monday and Sunday Deadlift

Enjoyed a nice Sunday morning deadlifting session in a relatively empty gym. That's the beauty of training on Sundays and staying out of the gym on Mondays, even though it seems the New Year's crowds have started to thin out at most places.1A) Hang Clean 1B) Broad Jump2A) Deadlift 2B) Broad Jump3A) RDL 3B) Military PressThen a couple of challenges...4) KB Snatch (35 lbs) - 31 reps per side (

The death of the black russian and near-death by burpees

Two weeks left on the streaking transformation...and I've come to a sad, but significant decision. Essentially it wipes out one of my five streaks, but it's the right move for me.Streaking Update 1) Write 3000 words per day The good news is that I've written a lot today, the bad news is that it was all for urgent-important tasks (TT emails and new program sales copy ideas), and not for

Simple but tough treadmill based ruck training session

Photo By: Cpl. Tyler Giguere, USMC.mil

Stop letting weather or time keep you from getting your legs in ruck shape.  You can do this in little time and on the treadmill if you are smart.  Sometimes it is logistically difficult to grab a ruck and find some hilly terrain to train on during the week.  This is especially true for the time constrained tactical athlete.  However, you can still get a very effective ruck woorkout on the treadmill, and it does not have to take long.  Below is a simple workout given to me by a collegue who is an elite warrior.  It looks simple on paper.  Don't underestimate it until you try it.  If you find this workout easy, you need more weight in your ruck!

It is a 20 minute workout total. Pace is 4 mph.  It starts deceptively easy but ramps up quickly!  By the 6th minute, you will be glad that you did not go out too hard.

% Grade	Time
0	1 minute
1	1 minute
2	1 minute
3	1 minute
4	1 minute
5	1 minute
6	1 minute
7	1 minute
8	1 minute
9	1 minute
10	1 minute
9	1 minute
8	1 minute
7	1 minute
6	1 minute
5	1 minute
4	1 minute
3	1 minute
2	1 minute
1	1 minute
0	1 minute

An absolutely brutal variation is to insert a set of a strength training exercise between every minute.  In this case, you do the minute on the treadmill as prescribed, pause the treadmill, do the strength training set, then immediately get back on the treadmill and do the next minute.  This generally stretches the workout to 40 minutes or more.   You cannot fool around when doing this.  You need to yave your weights set up so that you can move quickly.  This works best with a partner.  Hand off the ruck and keep moving.  The easy way to do this is to keep the treadmill running and manually increase the % grade.