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The philosophy behind the fitness and a look into the EDF world.

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2019/12/08 Sunday Strength (Upper Body)

Super Set #1


Paired with,


4 sets.

Super Set #2

Bent Kettle Bell Row

Paired with,

Straight Bar Dip

4 sets.

6-8 reps per set.

Rest between sets: as little as possible but as much as needed.

Work safe, work fast, work hard.

2019/12/07 HIIT Session

5 minute dynamic warm-up.

Cycle #1

15 seconds off (Active Recovery), 25 seconds on (High Intensity Effort).


Renegade Row


1 minute break between cycles.

Cycle #2

15 seconds off (Active Recovery), 25 seconds on (High Intensity Effort).

Plank Thrust

Jack Knife Sit-Up


1 minute break between cycles.

Cycle #3

15 seconds off (Active Recovery), 25 seconds on (High Intensity Effort).

Squat Jump

Alternating Lunge Jump


1 minute break between cycles.

Cycle #4 (Burnout)

1 minute on (High Intensity Effort).



5 minute cool-down.

Mobility work.

Life… is it happening to you or for you?

Don’t look at life as something that happens to you, look at life as something that happens for you (credit to Tony Robbins for this concept).

Shift your mindset and re-frame your problems as challenges.

Challenges are blessings in disguise, as they give you a chance to learn, to grow, to become more resilient, and to become stronger.

Everyone has challenges. It’s how you view them and then handle them that counts.


10×10 medicine ball slam.

10×10 medicine ball woodchop.

2 mile run (as fast as possible).

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” -Bruce Lee

Re-Discovering Goodmornings

I threw in a couple sets of goodmornings today, and I must say they were killer. In the past I’ve ditched them as I saw them as not worth the risk. Not anymore.

Medicine Ball GoodmorningI felt my posterior chain (lower back, glutes, hamstrings) light up (activate) like a Christmas tree, something I have to work harder to achieve with similar movements (like RDL’s).


Goodmornings are an ADVANCED movement, and they should not be toyed with. You can do some serious damage to your back if you break form for even a second. They take good control and a base of core and posterior chain strength.

With that being said, they can be a great addition to your routine if you have the base and you’re smart about them.

Tips for great goodmornings:

  • Have a solid base of neuro-muscular control, core, and posterior chain strength
  • keep the movement slow and controlled (no jerking, swinging, or extra movement)
  • Use proper weight
  • Keep your spine neutral at every point during the movement (never round or arch the back)
  • Don’t go past parallel (torso parallel to ground)
  • Use a dumbbell or med ball placed in front of the body
  • Try single leg goodmornings
  • Never, ever, ever, round or arch the back during the movement (this is so important I had to say it again)

Choose Pain, or Let Pain Choose You

Pain is inevitable.

The good news is that most times you can choose your pain, and you can choose “good” pain.

So the choice is yours…

Move your body, make better food choices, sleep better, and manage stress better.


Disease and death.

Choose wisely.

EDF Thanksgiving and Black Friday 2019


  • Thankfulness is something that should be cultivated every day, and everyone has things to be thankful for.
  • Thanksgiving is a time when I allow myself to be a little more relaxed diet-wise… so I had all of the traditional Thanksgiving foods in pretty large amounts. The thing is… it’s one day! I don’t eat like that every day, or even every other day. Plus, I trained HARD Thanksgiving morning. I keep the fire hot enough so that everything burns.
  • Black Friday is traditionally the start of the holiday shopping season here in the states, but I’m using Black Friday not to acquire more… but to do well with less. I’m doing a black coffee and water fast along with purging some non-essential items from my life.

Food for thought:

“It is not daily increase but daily decrease, hack away the unessential. The closer to the source, the less wastage there is.”

-Bruce Lee