How to Meditate – The Many Benefits of Mindfulness Meditation

There’s a common misunderstanding among most people that the main “goal” of life is to avoid pain and pursue pleasure (or at least to try to get comfortable). A lot of effort and attention is put on getting somewhere ‘better’, achieving something ‘different’, changing or improving ourselves, and getting more stuff so that we can feel better or be happy later.

Third-EyeA much more rewarding, kind, and adventurous approach to life is to develop an attitude of alert curiosity and awareness, regardless of whether our experience is seen as positive or negative. When we overcome prejudice and pettiness and the need for everything to happen the way we want, we open ourselves to a more full, joyful, passionate experience of life and as we endure both pain and pleasure we learn a lot about ourselves and life in general. We can also discover that we are already enough, and we already have everything we need, right here right now.

One method for practicing this approach to life is Mindfulness Meditation. This practice simply involves being completely awake, present, and aware of your current experience with total acceptance. There’s no need to judge any thoughts or feelings that arise as either good or bad… we’re not trying to get rid of anything. Simply be aware of anything you’re experiencing or thinking without judgement, and then let it go. This curious, gentle approach to self-observation helps us to accept ourselves as we are, and in the process become more understanding of others.

I now consider meditation to be the foundation of healthy, balanced living. With all of the benefits of meditation it doesn’t make sense not to include it in your daily routine. A few of these many benefits include:

  • Meditation reduces stress.
  • It improves concentration. 
  • It encourages a healthy lifestyle.
  • The practice increases self-awareness. 
  • It increases happiness.
  • Meditation increases acceptance. 
  • It slows aging.
  • The practice benefits cardiovascular and immune health

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Pre-Exhaust Training – Old School Mass Builder

One of my favorite advanced training techniques for hypertrophy (building muscle) is pre-exhaustion. This “old-school” method was used and recommended by some of the great golden-era bodybuilders from back in the day such as Casey Viator, Arthur Jones, and Mike Mentzer.


However, I don’t recommend using this training protocol until you have a good foundation getting stronger with the big basic compound movements (such as squats, presses, and pulls). For myself, I like to alternate between a program like my Barbarian Strength Training and Pre-Exhaust Training every few weeks. Continue reading

12 Days of Christmas Fitness

Merry Christmas and Happy Holidays!

Here’s my gift to you: The 12 Days of Fitness (Christmas Workout). I had several of my clients perform variations of this program yesterday… it’s a fun way to get in a decent circuit training workout for the holidays.

There’s 12 rounds of this circuit, each round adding another exercise with one more repetition (up to 12 repetitions for the final exercise, of course). It takes about 45 minutes to an hour to complete, depending on your rep speed and rest intervals. Here’s the video tutorial I created for it (you’ll be impressed by my angelic singing voice!):

The 12 Days of Fitness – A Christmas Workout

It’s pretty self-explanatory, but here’s how you do it: Continue reading

Beginner AND Advanced Fat Loss Strategies (Gym Chat Interviews)

In this post I’ll be sharing two Gym Chat “expert interview” videos focusing on the popular subject of Fat Loss. This time I will be exploring the topic from a different perspective with coach Vic Magary.


Vic is a former attorney and U.S. Army Infantry veteran who has been helping people lose weight and get fit since 2001. He resides in his hometown of Steubenville, OH (USA) with his golden retriever Coda.

Vic focuses on a simple, effective and well structured approach to fat loss… working from the basic Macro principles down to the Micro details of your nutrition, exercise, mindset, and recovery. Let’s start by taking a look at our discussion about the fat loss fundamentals for beginners:

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My Pre and Post Workout Supplements Review

Someone on Facebook recently asked me what supplements I recommend before and after a workout.  Since pre-workout powders and drinks seem to be all the rage right now, and everyone is also talking about what supplements to take during and after your workout to optimize recovery and maximize “dem gainz”, I decided to shoot a video discussing my own peri-workout recommendations:

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Gym Chat #217: Interview with Zach Even Esh (Underground Strength Coach)

In this Gym Chat we are very fortunate to have a special guest with us to discuss hard-core, old-school, no bullshit, “underground” strength training: Zach Even Esh!

Are you confused by all the hype and gimmicky trends in the fitness industry? Ready to cut through the crap to learn some raw essentials of getting strong and athletic?

Zach Even-Esh is an author, YouTube fitness celebrity, founder of the Underground Strength Gym, and creator of the Underground Strength Coach Certification.

Zach Tire Flip


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Top 3 Interval Training Methods for Fast Fat Loss

I recently came across this great Infographic that summarizes 3 popular and effective forms of High Intensity Interval Training (HIIT). Because HIIT is something I frequently discuss in my blog posts and articles, and I also often recommend it to my clients, I have shared this Infographic below as a quick reference for these different interval training workouts. Try them out for some variety… I’ve also included some links below it for more information.

Review the Interval Training InfoGraphic HERE:

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Six Pack Abs Success!

I reached my goal of single digit body fat % with my abs visible without flexing!

My body weight dropped from about 214 when I started this plan a few months ago, to about 196 at the time of this video. Overall I was pleased with my fat loss progress while minimizing loss of lean tissue, especially since I just turned 42 y/o. It does take longer to reduce body fat % without losing significant amounts of muscle, but it is well worth it. By following the advice in these tutorials you can achieve similar results.

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