THE GOODS

TABATA SETS WITH TWINS

Apparently they did a 1 hour kickboxing workout with their mom earlier as well.

4 sets
8 reps/set
1 rep = 20s hard AF/ 10s rest

1. Bike sprints (twins skipped rope)
2. Single DB sn**ch (alternate sides)
3. Burpees
4. Box jumps
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CONSISTENCY trumps all other variables.
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I’ve had a lot of workouts lately that have been me just going through the motions, but I’m gaining great fitness. Why?
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I’m staying more consistent. The going-through-the-motions workouts used to be no workouts. SHOWING UP CONSISTENTLY HOLDS GREAT VALUE IN ALL ASPECTS OF LIFE.
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Those workouts that are just creating a bit of core heat and moving through ranges of motion are very valuable! They are adding to my strength and mobility and helping me overcome physical dysfunction.
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I hope you’re all getting after it consistently. Our bodies, and whatever level of function they’re capable of, are a gift you we need to be grateful for. Show gratitude by staying active AF!
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I only brushed my teeth January and February every year for the past 15 years. This year I plan on changing that.
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If you don’t do it consistently, is it really even worth doing?
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I don’t view exercise as a vanity thing. My perspective is to do it for health function and longevity. White teeth are nice, but you know what’s even nicer? Teeth that aren’t rotting out of your skull! Same thing goes for your body. We work out to keep our body working properly.
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Most of you are around the same age as me. We’re past our prime. We’re married. We have kids. Who cares what some dipsh*t at the beach thinks you look like. For us middle-aged people, we gotta do things that keep the train rolling so we can avoid limitations and disease.
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Shift your mindset around exercise away from vanity towards doing it for health, function and longevity so you give yourself a better chance of showing up everyday. It’s much easier to show up for yourself and your family than it is for some stranger’s opinion of your body that has absolutely zero positive impact on your life.
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Tough guy season. Who wants to arm wrestle? 😜
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I’m having a lot of fun being a gym rat again. No more, “where’s the rest of ya?” comments from old friends because we’re stackin’ el bees over here.

Gotta keep this train rollin’ through the running season so I don’t wither away again.
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Ending the year right with a full body dumbbell HIIT workout.
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Entering the new year the focus doesn’t change much because everything is based on a foundation:
- keep planning for tomorrow
- keep consistency
- put in my best effort every day
- my physical pursuits must be in balance with the rest of my life
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For the new year, because 2022 taught me a few things, I’ll focus on the following:
- less intensity
- more focus on longevity and healing
- more strength and mobility, less cardio
- increased nutrient-rich caloric intake
- more sleep
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In theory, my VO2 max may not reach what it was in 2022 but I’ll offset that with a body that isn’t as beat up and more efficient at moving and transferring energy.
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Cheers, keep inspiring, and Happy New Year!
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They already want to train.
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My 4 year old twins spend at least some portion of my training sessions in the gym with me. They often do their own kids YouTube workout while I’m lifting. This happens 4-6 days a week. My hope is that by making the gym a welcome, fun environment for them that training becomes a normalized behavior for the rest of their lives.
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I’m inspired by you guys. I try to inspire others. The ripples of inspiration that we create will reach far and wide. Remember that. You really have no idea how important your exemplary behavior is in changing society for the better.
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Keep on putting one foot in front of another, fellas. She’s a grind out here!
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Rosie and Ollie doing a YouTube “Kids Workout”. Mom doing some core. Aurora doing some fetch and cuddles with Mom. Dad doing some lifting.
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Love it! 🤙🏼
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Today’s session was dedicated to a friend I used to train that is no longer with us.
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I got some new lifting straps today and it reminded me of when I lent mine to him and he immediately lost them 😂.
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Even though I only spent a few months with him, he left a lasting impression on me. He was very intelligent, humble, deliberate and tough as nails. He showed up, he listened to instructions, and he put in the work. Because of that he made massive strength and power gains in a very short period of time.
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The thing that has stuck with me was our conversations around mental health/illness. I saw myself in him. We had a lot in common as far as life events that happened to us up until the age he was at. We were both taking the same SSRI medication at the time we were training together. We talked about controlled physical discomfort and how it allows entrance into deep corners of the mind; he was able to go impressively deep into the pain cave. It’s in that pain cave, when you’re showered with a visceral human experience that forces you to become present, where mental relief can be found. A hard, regular physical practice is a small, but key part of finding mental homeostasis. I’ll save what else I’ve learned over the years for another post.
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I guess I should say I don’t know how he moved on (those details haven’t been shared), since some of you may know who I’m referencing. I just want to express gratitude for being a small part of his life. His energy still helps me dig deep and push through physical and mental challenges. The Obstacle is the Way, good buddy!
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The bicep curls are done. Now, it’s time to race!
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