THE GARAGE WARRIOR PODCAST – EPISODE 69
A PHD’s Take On Optimizing Your Fitness With Dr. Mike T Nelson (34.50)
In this episode of The Garage Warrior Podcast, Tyler interviews Dr. Mike T Nelson. Dr. Mike is an expert in optimizing human performance and utilizes a unique and scientific approach. He combines HRV technology with a vast educational background in movement, nutrition and psychology to help people look, feel and perform their best! In this episode you will learn:
- What Mike Thinks Is The #1 Mistake In Mainstream Fitness
- The Truth About Progression And Regression And Why You Must Have Both In Your Workouts
- How HRV Technology Is Going To Be The Future Of Fitness And How You Can Start Using It Today
- Everything You Need To Know About Over Training And The BIG Pitfall You Must AVOID!
- And More…
Watch Part 1
Watch Part 2
Watch Part 3
My good friend Travis Stoetzel just sent over this 2 exercise “Chaos Workout” that will burn every muscle in your body and leave you panting like a dog on a hot day!
The best part is you can do it at the end of your regular workout and it will only take you a few minutes. But go hard and make sure you use perfect from as Travis outlines in the video below…
CHAOS WORKOUT FROM TRAVIS
Perform each of the exercises below in a circuit as fast as you can with perfect form for the following reps. 20 reps on set 1, 12 reps on set 2 and 8 reps on set 3. Rest as little as possible .
- DB Full Squat Clean
- DB Renegade Row
CHECK OUT THE VIDEO BELOW…
I used to play drums in a rock n roll band (TRUE story, the pic is proof) with an extremely talented guitar player. He came from a family of musicians and one day his father and I had a conversation about life.
I had chosen to go my separate way from the life of a traveling musician and I went to him for advice about what I should do in the next part of my life. What he said to me I’ll always remember… He said…
“The older I get,
the more I realize,
the less I know”
Think about that for a second and reflect on times in your life when you believed that something was 100% true.
Then several months or years later you developed a different set of values in place that made all of your old “truths” disappear.
A few years ago this happened to me in a very powerful way.
I had suffered a terrible knee injury while practicing gymnastics. An injury which I first considered a curse and now have come to look at as a blessing. It was so debilitating that I was forced to rethink everything.
I could no longer workout the way I once did and for an active guy like me, that nearly tumbled me into a severe depression. Thankfully I had those words that my friends father told me ringing in my head.
I want to share with you a long time belief that I used to have that is no longer true to me. Before I do, I want to make sure that you are willing to read this article to the very end. If not, back out now. But if you are ready to hear this message, it could be the most powerful article you will ever read.
Here it is… The old belief I once had that I want to share with you…
“Intensity is the key to stellar results!”
You see, I used to think that if you weren’t getting the results you wanted that you may not be working with enough intensity. Perhaps you were being a wimp and maybe you just weren’t capable of bringing the heat during your workouts.
I remember thinking to myself many times, if only this person would speed it up or why can’t they find that fire deep inside? Why can’t they unleash that level of intensity that can cause a powerful change on so much more than a physical level?
After the injury I told you about above, I realized that there would be a significant period of time where I couldn’t even workout with the intensity I was demanding from my own clients.
My paradigm, my entire belief system had to change, otherwise my results would be frozen or even worse, I’d slip backwards in front of the eyes of my peers and clients. I knew I couldn’t let that happen.
I searched tirelessly in my mind, my notes and my books for the truth, I thought long and hard on these questions… Why do some people get stellar results and some just average or good results and what can I do to keep making progress without intensity?
I didn’t find the answer in my textbooks, in the research papers or from the so called experts. In fact, the answer just jumped out to me one day after I finally let the question go. It was as if I took a moment to breathe and the inhale was the truth being revealed to me.
Here’s what came to me….
Most people, myself included, who start a workout program are not happy where they are. They are not comfortable in their own skin and they want change, right?
The problem is, that our society makes us think that you have to lose 20lbs in only 14 days in order for it to count, or that you should go on a diet for a short period of time until you get the desired results and burn out because of the impossibility of the program.
In other words most people come in thinking INTENSITY!!
They want to rip the bandaid off and do 5 workouts a week, they want to get rid of sugar, unhealthy starches and eat only a whole food diet, they can’t wait to build a strong foundation, they want results and they want it now!!!!
Is this you?
It’s ok if it is, I’ve definitely been there myself.
So why is it that INTENSITY is so appealing to most people in our modern day and age? Higher intensity can cause a myriad of great results, or more often then not, it can cause burnout, fatigue and even worse injury.
It’s perfectly OK to commit to something and put your heart behind it, however what I want more than anything in this world is to truly help people change their lives… For good!!
Not this typical I lost 30lbs in 6 weeks and then bounced back to my old lifestyle and gained everything back!
But instead, to inspire systematic changes to each person’s physical abilities, to show people how to move better, to eat right and support their community, to build a sustainable foundation for the long term so they can say to me 2-3-4 or even 10 years down the road that this changed their lives for the better!
I want this for you and everyone that I work with. Don’t you want this too?
Imagine never having to worry about the next fad diet, imagine how great you would feel if you took the time to let your body build and adapt and slowly but surely get you to the body you’ve always dreamed of.
Imagine knowing what it would feel like to not think about ever going back to your old ways and only focusing on constantly making improvements and moving forward!
I want this for you and I know you want it too, after all who doesn’t want to feel great, look great and then go on to share with and help others move forward with their own health and wellness.
So… What is the, “magic pill” that you need to swallow that will get you these results?How do you really accomplish what you want?
This has been a real game changer for me right now, I’m gonna share it with you…
What you need to do in order to get to where you want to go is not intensity… it’s not maximal effort and it is doesn’t cost you a thing.
The Game Changer you need is…
It seems so simple, but it seems to be the #1 thing that holds most people back from getting the results they really want. Take a moment right now to think about your workouts, are you consistently exercising 3 times a week?
If yes, then great! we will get to you in a moment, if not then make this your first priority.
Now take a sec to think about your nutrition, are you eating 30-50g of protein at each meal? Are you drinking enough water? Do you shop for organic produce and high quality meats? Are you only cheating on your diet every once in a while?
If you can answer yes to these questions, hats off to you if not, pick one thing and do it, no excuses, just follow along and do it.
Finally take a cold hard look at your lifestyle, are you reducing stress by taking a pleasure walk for 30 minutes a day or even just taking 10-20 minutes of quiet time? Do you aid your body’s recovery by using cold water therapy or following a stretching program? Are you sleeping adequately? How about adding love and laughter into your life?
DO YOU SEE WHERE I AM GOING WITH THIS?
There are a million ways you can improve yourself! and every single one of them relies on CONSISTENCY in order for it to be effective.
Nothing bothers me more then when someone says to me I have done everything and I am still not getting any results. That’s when I need to put on the brakes and force you to be self aware. Have you done (insert anything we’ve just talked about)?
If they say yes to every question above they are either lying or we can keep going down the rabbit hole looking into mental factors such as worthiness, self image, purpose and spirituality.
The bottom line is this…
If you take each single day and focus on improving only one area by only 1% then imagine how much improvement you will have made over the course of 3, 6 or 12 months!
Think about how much better you would be if you took that 1% each day and built upon exercise, recovery (which includes lifestyle) and nutrition.
YOU WOULD BE 365% BETTER IN A YEAR!!!!!
So there you have it, you must be consistent otherwise you will never become the person you want to be.
So what’s the take home of all of this?
One of my favorite health authors Peter Ragnar says it eloquently…
BY THE INCH IT’S A CINCH AND BY THE YARD IT IS HARD!
Live by those words, take baby steps, celebrate every small achievement along the way, feel good about where you are at and where you come from and most importantly BE CONSISTENT!
If you want something to be consistent with, then use one or more of my best selling programs below…
This is the best place to start for pretty much everyone and it’s only $9…
=> The 27 Body Transformation Habits Book, Plus Bonus Checklists, MP3 Audio Downloads And MP4 Videos
If you’re not flexible, not coordinated or aren’t getting stellar results from your existing workouts, then this is what you should be consistent with…
=> 63 Different 3-Minute Bodyweight Flow That Unlock You Flexibility, Coordination And Metabolism
If you just want the best dang workout program around, then getting consistent with the best selling CT-50 program is for you…
=> 50 Progressive Movement Follow Along Workouts Where I Walk You By The Hand Through A Complete Body Transformation
THE GARAGE WARRIOR PODCAST – EPISODE 68
No B.S. Strength Talk With Travis Stoetzel (32.34)
In this episode of The Garage Warrior Podcast, Tyler interviews Travis Stoetzel. Travis is a competitive athlete and world class strength coach who specialized in hardcore, bad to the bone training. He’s a good friend of mine and he’s one of the rare few who practices everything he preaches about strength, conditioning, diet and more. In this episode you will learn:
- The #1 Thing That Most People Ar Getting Wrong In Their Training (Old School Mentality)
- Why You Should Do More Strength Training If You Want To Transform You Body
- How Travis Approaches The Design Of His Workouts With His Clients And Athletes
- What It Means To Go 110% H.A.M. And Why You Should Do It During Every Workout!
- And More…
Watch Part 1
Watch Part 2
Watch Part 3
My friend and all around Aussie A$$ Kicker Kate Vidulich (in the pic to the right) sent me this Metabolic Accelerator Workout video for you to try.
Kate’s workouts are simple but gassing to say the least! They use the most demanding metabolic exercises in a complex style sequence, leaving you with a short workout that will burn every muscle in your body and kick you butt.
Don’t believe me?
Give this one a shot today and you will see exactly what I’m talking about!
METABOLIC ACCELERATOR WORKOUT
“The 50 reps Accelerator”
Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 5 rounds:
- DB Swings x 6
- DB Split Squat x 6
- DB Squat thrust to Deadlift x 6
- DB Front Squats x 6
- DB Renegade Row x 6
- Cross Body Mountain climbers x 20
CHECK OUT THE VIDEO BELOW…
Sometimes, I like to beat around the bush and do a long winded intro of a guest article… Today is NOT one of those days Below is the Top 5 Most Metabolically Demanding Exercises you should put into your program. I particularly like 3 and 4, enjoy…
The Top 5 Most Metabolically Demanding Exercises
By Kate Vidulich
You say your workout rocks? You have the strength of an Olympic athlete, the endurance of a marathoner, and a physique that belongs on the cover of a fitness magazine?
So you should have no trouble with these 5 most metabolically demanding exercises, right?
I know you LOVE challenging workouts and tough exercises, so today you can test yourself with the hardcore moves my clients and I fear most.
Warning: these exercises are not for the faint of heart or for beginners.
1. Mountain Climbers on Gliders or TRX
Let’s be honest. Regular bodyweight mountain climbers are not the toughest of moves. But add the floor gliders or TRX and you’ve got a whole different animal on your hands! Not only do my boot campers hate this move – so do I.
But hey, it will get you results in no time flat. This exercise requires solid core strength and helps to develop power in your legs. Think horizontal sprinting.
Now try a 20:10 interval (20 seconds work, 10 seconds rest) and repeat for 8 rounds, 4 minutes total. Did your body your body just say, “Are you bloody kidding me?” Yeah, mine too.
2. Walk Outs + Variations
This exercise may look easy on paper. Don’t judge.
The hand walk out to plank is a totally underrated exercise. It teaches your abs and lower-back muscles to play nicely together, and also develops strength and stability in the shoulders while creating a “metabolic disturbance” like no other.
This exercise is highly effective because it creates a “metabolic flush” meaning the blood is shunted from your legs, to your upper body and back to your legs again in quick succession.
The cool thing is, you can the walkout and add different exercises and make it even crazier. One of my favorite variations to love/hate is the walkout to cross body mountain climber. Check it out below… Do not underestimate this one.
A powerful, explosive exercise not for the faint of heart.
You can count on this total body exercise to boost your power and torch calories at the same time, while targeting your legs, hips, shoulders and core. This “metabolic disturbance” will boost your afterburn so you continue burning calories long after your workout.
But I catch people doing this wrong all the time. Here’s a tip when doing DB or barbell thrusters:
(i) Hold the weight in front of your shoulders, with elbows bent.
(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.
(iii) Push back up, press the dumbbells overhead until your arms are straight.
(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.
4. Push Up to Renegade Row
The renegade row is one of the hardest upper back and ab sculpting exercises you can do with a single pair of dumbbells.
It might sound simple… With dumbbells in hand, prop yourself up to plank position. Do a push up, then row the right dumbbell, and lower it to the floor then row the left dumbbell. Repeat for good times.
Now this addition of the push up makes a killer combination for an upper body blast. And this makes it the perfect two-for-one move, especially when you’re short on time.
You can build a better performing body and a strong sculpted core using this move, and you have one hell of a tough strength and conditioning exercise on your hands!
Sure, this one is an old school favorite. But there’s good reason why it stood the test of time and you STILL find people rocking it.
It’s tough. You can burn over 12 calories per minute using the world’s best 3-second bodyweight exercise.
And you will in amazing shape fast! This ONE powerful exercise is still used by the strength coaches of pro NFL footballers because they know it will get them into single digit body fat and improve their overall conditioning.
If that’s not enough for you, add dumbbells (aka Man Makers) for an even greater metabolic response. Or try one legged burpees with a TRX for serious fun, fat burning times. Add a push up into the equation if you’re feeling extra adventurous.
Thanks for letting me share these metabolically demanding exercises with you
Kate Vidulich, BSc, ACSM, MCTT
I’m sure you are with me when I say thanks for the awesome and simple article from Kate!
You can check out more of Kate’s metabolically demanding exercises of choice and complete workouts by clicking the link below…
THE GARAGE WARRIOR PODCAST – EPISODE 67
Flexibility, Mobility And Bodyweight Training With Adam Steer (32.34)
In this episode of The Garage Warrior Podcast, Tyler interviews Adam Steer. Adam is an all around fitness expert with experience in many different areas including flexibility and mobility training, yoga, weight lifting, bodyweight training and more! Plus, he’s a good friend of mine so it was nice to get in a chat In this episode you will learn:
- How Adam Overcame His Super Tight Body After The Age Of 30
- The #1 Flexibility Tip You Need To Know (AKA The Stealth Bomber Technique)
- Why You Should Build The Foundation Of Your Workouts Using Bodyweight Exercises
- Adams TOP Mobility Exercise Period. If You Can’t Do This, You Have To Practice It Every Day!
- And More…
Watch Part 1
Watch Part 2
Watch Part 3
Leg Training Is Where It’s At (Sample Video Workout Below)
By Nail Traynor
Did you know that the average American walks less than 400 yards a day where ancient cultures are estimated to have walked, run, or sprinted for a total of around 7 miles a day. Crazy, right?
Even more, ancient cultures didn’t walk on level sidewalks or smooth roads much of the time. Instead they hiked through fields and marched effortlessly over hills. When you think about it we don’t use our legs a fraction of what we did as a species years ago…and it shows.
Human beings are built to move often and move quickly. Our modern conveniences and sedentary lifestyle mean we have to add some things into our day in order to make up for the damage we are doing from hours of sitting down.
The bottom line is, if you want to get fit you absolutely must have a good deal of focus on working your legs thoroughly.
Is Training Your Legs The Fountain Of Youth?
Building powerful and fast legs will not only get you into the best shape of your life, your legs are your fountain of youth. One of the telltale signs of aging is being immobile. When you stop squatting down or moving your feet quickly it doesn’t take long to lose the ability to do just that… then over time you start to become really, really immobile.
One of the best ways to combat this is by routinely working your legs using the basics like squatting and sprinting. In fact, my buddy Daryl has a saying, “I won’t be impressed if you can run when you’re 70, but I’ll sure as hell be impressed if you can sprint!”
Anyone Can Learn To Sprint…Again
Trust me when I say that relearning how to squat properly, run and yes eventually sprint is easy to do even at advanced ages so no matter how old you may think you are. Working on this will allow you to turn things around in your physique especially if you follow a progressive path to more advance leg movements.
With my clients, I like to use the same sprint drills that elite sprinters use to improve their speed and form. These drills are easy to do yet deceptively intense. They prime your Central Nervous System to become explosive and do so in the most efficient manner possible. Even better, if you combine the sprint drills I’m about to teach you with some focused leg and glute strength training and you really have a powerful body-altering combo.
Check out this workout below that is sure to have you building lean muscle, crazy speed, and and a fat burning metabolism at an astonishing rate:
Do each of these complexes once, one after another. Do the speed complex once, then the explosiveness complex then the strength complex. Once those are all done count that as one round, take a 1-minute break. Repeat two more times taking a minute break in between rounds.
Speed Complex - Do each drill over 20 meters. Once you’re done turn around and do the next drill.
- Skipping A’s
- Running Butt Kicks
- Quick Kicks
Explosiveness Complex - Do each drill for 15 hops or jumps. Once you’re done one start the next until they’re all done.
- Ankle Hops
- Star Jumps
- Tuck Jumps
- Split Squats x 10 (each leg)
- Bridges x 10
- Hapkido Squats x 10
How Should Men Train Their Legs?
Unfortunately so many men do not put enough focus on their leg training workouts. We all want beach muscles (chest & biceps) but it’s the legs that will transform you. Why? The legs are the fat burning furnaces of the body!
At my gym, we even pay special attention to the glutes. The reason is because the top athletes in the world (men or women) have glute strength that is off the charts. Why? Glute strength is the center of your power.
If athletic performance is a concern for you men out there, understand it begins and ends with the legs.
How Should Women Train Their Legs?
Now if you’re a woman and you want great legs but no muscle tone and cellulite are an issue for you, then this is the exact kind of routine that is going to tackle that problem head on…think about it, how many sprinters do you see with no muscle tone or cellulite?
Especially for women, training for strength, speed, and power optimizes your body’s hormonal balance. Doing so allows you to build lean muscle and burn fat at an astonishing rate. Hormonal balance is also the key to reversing cellulite build up and getting the smooth toned legs you really want.
The explosiveness component is particularly effective for women who want to develop that top part of their glutes that really gives their butt that high perky look. You just can’t work that part of the muscle without some kind of jumping motion.
It won’t take long to see the difference…try the workout above and let us know what you think.
THE GARAGE WARRIOR PODCAST – EPISODE 66
A Chiropractors Take On Health, Muscle And Fat Loss With Dr. Charles Livingston (33.01)
In this episode of The Garage Warrior Podcast, Tyler interviews Dr. Charles Livingston. Dr. Charles is a Chiropractor and as you can see by his pic to the right, he’s figured out how to look his best. This interview is all about what he’s found to work for his clients to lose fat and gain lean muscle from a holistic approach. Enjoy today’s show!
In this episode you will learn:
- The 2 Things Dr. Charles Eliminates From His Patients Diets That Deliver The Best Results (We Agree Big Time On This)
- How To Cycle Your Year Properly To Make Sure You Lose Fat But Also Maintain Your Lean Muscle
- Why The Current Medical Establishment Isn’t Working And Why You Need To Take Your Health Into Your Own Hands
- The Doc’s Extremely Simple Approach At Addressing Your Individual Issues One At A Time
- And More…
Watch Part 1
Watch Part 2
Watch Part 3
Don’t believe me? Here’s Proof —————————————–>
Check out the workout below, then watch this short video and give this ab shredding workout a shot!
Workout Description: Perform 20 second on, 10-second off interval of the 4 exercises below. Repeat for 4 total rounds (or 8-minutes). Once finished, rest 60 seconds and complete the 2-minute density finisher that follows.
- Spiderman Pushups or Pushups: 20-10
- Squat Jump or Squat to Toes: 20-10 GET ABS LIKE DENNIS HERE
- Outside Mountain Climbers: 20-10
- Burpee Cross Body Mountain Climber Combo: 20-10
Repeat 4 total rounds (8-minutes)
After the 8-minutes rest 60-seconds then complete the 2-minute finisher below:
Spiderman Plank to Pushup: As many reps as possible in 2-minutes.