In this episode, I share some quotes and notes from stoic philosophers Marcus Aurelius, Epictetus and Seneca that have helped me in my personal development journey. I also share a few misc training and health notes that you may find helpful in your own journey. Enjoy!
Read MoreThis episode is all about movement and training, figuring out how much movement you need daily in order to feel your best and what kind of movement that might look like. I also share the key principles that have guided my training and movement practices over the past decade and provide some key takeaways from each of those modalities.
Read MoreIn this episode, I offer some questions to ask yourself and some insights for when it comes to deciding what kind of training you should be doing in order to achieve your goals. There are many different paths to the same destination and it’s important to find the path that will work the best for you. Please feel free to message me if you have any follow-up questions or questions in general. I will be happy to answer them.
Read MoreIn this episode, I share some thoughts after going for my FIRST RUN EVER. I also talk about how I achieved my first ever one-arm pushup last week. Lastly, I am now offering free 15 minute calls/video calls over Zoom to help you with any of your questions. The link to book a call is in the shownotes below!
Read MoreShow Notes:
3:00 - Virtual group training
5:00 - PRs and recovery
13:00 - Books I’m reading
23:00 - My stance on burpees
32:00 - Focus on the basics
36:00 - Snacking, step counts and food during quarantine
Read MoreTo accompany my upper body mobility post, here is the lower body version. In this video, I will show you my go-to drills when it comes to preparing for a lower body day. Enjoy!
Read MoreWhen it comes to upper body mobility, I mainly focus on the upper and mid back areas, also known as the thoracic spine (t-spine). The t-spine functions in a few different ways - extension, flexion and rotation. In this video, I share my go-to mobility drills for maintaining and improving these areas.
Read MoreI wanted to share my currently training split with you guys. I’m currently training 4 days/week - 2 upper body days and 2 lower body days. I’ve always found 4 days of lifting to be my sweet spot. On my days off, I will either rest or do other activities like boxing, yoga or mobility work.
Read MoreShow Notes:
In this episode, I share how I’m spending my time during this COVID-19 situation. I also encourage you to to take this as an opportunity to do the things that you’ve always wanted to do but maybe never made the time for. Hope you’re taking care of your physical, emotional and mental health during this time! Focus on what you can control.
Read MoreIn this episode, I talk about the pros and cons of working for a gym versus working for yourself and how I got this point in my training career. I also share four book recommendations that you might find helpful. As always, thank you for listening!
Read MoreRead More“How has training and programming changed for you as you’ve transitioned from barbells to kettlebells?”
How many reps should I do if I want to (insert ‘get stronger’, ‘more toned’, ‘build muscle’)? This is a very good question that I receive fairly regularly and I am writing this article to clear up any misconceptions. Personally, I don’t think there is a specific amount of reps for any given exercise that will give you the most gains. With that being said, context matters.
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With January 1st fast approaching, I want to share the 3-step approach to setting goals that has helped me over this past year. We’ve all been there - we set goals, we try our best for a few weeks and then we give up because we get frustrated. It’s happened to me too - a lot. But something changed during the summer of 2019. I finally acknowledged that my success depends on how consistently I can do the things that I need to do on a DAILY basis. Let me share how I arrived at this realization with this 3-step approach.
Read MoreShow Notes:
0:00 - Intro
5:00 - The Start of my Kettlebell Journey
10:00 - Different Programs I Used to Prepare
14:00 - Strongfirst SFG L1 Technique and Snatch Test Standards
17:30 - 500 KB Swings / Day
23:00 - Learning How to Eat for Performance
25:00 - Hydration, Nasal Breathing, Hand Care
28:00 - The Power of Visualization
35:00 - SFG L1 Kettlebell Certification Experience
47:00 - What’s Next?
50:00 - BIG ANNOUNCEMENT
Read MoreShow Timestamps:
4:00 - Tracking our training, food intake, finances, sleep and biz performance
12:00 - Tracking your training
17:00 - Tracking your food
25:00 - Tracking your finances
38:00 - Quality sleep is key
40:00 - The more you do it, the better you will get at it
Show Timestamps:
1:00 - Intro / Show Breakdown
5:00 - Theo’s 6-Week Nutrition Challenge
17:00 - Hiring my Good Friend, Coach D
23:00 - My Mental Health in May
28:00 - Breaking Down Body Image
Read MoreShow Timestamps:
3:00 - Training for LIFE
8:00 - How to work up to heavy weights
12:00 - Tracking your training progress and why it’s so important to do so
16:30 - GRRRR
Read MoreShow Timestamps:
1:30 - April nutrition update
4:00 - My kettlebell journey so far
11:00 - Find the right information and pick a program to follow
17:00 - Ladder training
22:00 - 10,000 KB swing challenge by Dan John
29:00 - Adherence is key
Read MoreShow Timestamps:
2:30 - My Injury History
6:20 - Theo’s Ultimate Guide to Handling Injuries
9:20 - Ask for help!
16:30 - Do the work
20:00 - Keep training
27:00 - Don’t make it worse
Read MoreOften times I get questions about meal timing, fasted training, going keto and many other minor items. Here's the thing - most of us (myself included) simply need to focus on a few major items.
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