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Here at Power & Might; I do my very best to bring you the best resources for Strength, Health, Fitness, Exercise and Mental Training. It is my honor to write and produce these articles to help you find whatever it is you want to achieve. The banners you see displayed are fitness courses and equipment that I personally use or have been recommend by close friends. I never use something I don't believe in. I want you to feel free to browse and check out anything you find useful. I also encourage you to sign up by submitting your email address so you can get the articles sent to your inbox. Comment, Share and/or pin your favorite articles and let me know your thoughts.

Monday, October 5, 2015

Are Warm Ups And Cool Downs Really That Important?

In P.E we are taught to stretch before we exercise as a warm-up to the muscles and let them get heated before hitting it hard at whatever it was you were going to do that day. The gym applies the same principles and when it comes to cool downs; same thing you stretch at the end. Believe it or not, stretching or basic western style stretching can do more harm than good and it's not always a good idea to get injured before you train. I believe in loosening up the joints more than the muscles because if the joints are better prepared, the muscles will have a better chance at making your workout that much more efficient.

I'm not an expert at anything but after nearly 20 years of experience in fitness I have the right to a opinion on what makes workouts more efficient or not. I want the workout to go as quickly as possible without losing form and staying at a consistent pace. Breathing is a major factor and how you breathe can make you or break you in your training. Yes I believe some good solid stretching is good but don't take so damn long you don't want to go full bore in your workout. I rarely if ever "warm up" anymore because I listen to my body as I train, I don't separate a little routine just so I can be prepared. Everyone works differently and some need to stretch before training if they're inflexible, in the beginning stages or need to build a foundation before doing anything remotely hardcore. A lot of exercises I perform have stretching automatically like Bridging, Animal Exercises, VRT and other methods of training. Now if you're a maniac and lift heavy fucking weight often and need to stay mobile yes you should stretch before and after training usually for recovery purposes not for the sake of being able to touch your toes.

Cool downs are usually a form of stretching or "extra" training to recover from the hardcore workout you just put yourself through and I have mixed feelings towards that. One way I look at it is that if you stretch too much after training and not understand the concept of deep breathing and naturally stretch you can pull muscles that can affect your next session and you won't be able to go the way you'd like to. On the other hand; if you can make a habit of breathing deeply and letting the body relax as you move or stretch after a workout this can be a great asset to your overall training because you're giving your body the recovery it needs and give it that little edge to make your next session even more bad ass than the next.

So are warming up and cooling down really that important? Yes and no depending on the type of training you do and the essential recovery you need to proceed to the next workout. Better yet, make your warm ups and cool downs part of the workout itself as you loosen up then hit it hard than relax and be loose, almost like moving meditation. I train every single day whether for 5 minutes or an hour and I have not had any major injuries or issues that are worth going to the hospital for and my flexibility has actually gotten better as I got older since I do hardcore type workouts and recovery workouts where I practice deep breathing and qi gong to stimulate blood flow and give my muscles and joints some relaxation type exercises which helps me stay in awesome shape no matter what I do. This works for me so whatever you wish to do make it work to your advantage and stay as injured-free as possible no matter what method you do; if you do things that are a set-up for injury it's best to avoid that method as much as possible. I believe in long-term training and being able to do things that save me from torn shoulders, ripped tendons, shattered bones (had enough of that in my lifetime) and doing what I love to do. Training is a lesson that you learn every single time you do something for a period of time; something to think about.

Friday, October 2, 2015

Superhero Muscle

In the comics we have some of the most powerfully sculpted and muscular physiques in the realm of fiction. The power of Thor, the athleticism of Captain America, the gymnastic body of Batman and even the v-shaped muscle powered Superman. Muscles have been the defying moments of man and how stature has been the key. However; muscles these days have become controversial because of steroid use and the big thing of Bigorexia (the need to build more and more muscle despite the cost of health). There is still hope on building real and functional muscle in a variety of ways. Weightlifting, hard hitting calisthenics, lifting odd objects and possibly the most intense of them all Sprint Training.

I've always been fascinated with muscle building since I was 13 but up until learning about sprinting, I feel it is one of the very best when it comes burning fat, increased metabolism and age defying qualities that develop the very best in the human body. When you combine the elements of Superheroes and Fitness that is a very powerful and creative idea to instill motivation and bring to life one of exercise's most intense form of training. What would it feel like to have the body of the Flash or Gambit, Spider-Man and other heroes?

Shaping the body is not meant for Isolation but utilizing the whole body as if it was one piece. Hill Sprints are by far the greatest method for incredibly fast fat burning but not everyone has a hill nor can they train in very hot or cold weather so there has to be a solution. That's where the Superhero Sprints System comes in handy where it teaches not just how to sprint out in the fresh air but also inside as well. Want to lose weight, build muscle and increase your metabolism and only train up to 60 minutes a week? Superhero Sprints is there. Build real muscle that not only looks awesome as hell but also be just as strong and athletic to boot.

Wednesday, September 30, 2015

Not All Methods Are Created Equal

Around cities in every state of this country has some kind of gym, warehouse and studio dedicated to fitness one way or another. The problem is that with 99.9% of these places have a trainer and/or owner that say they're method is the best of the best not because it's true it's most likely because they don't want you going to someone else's place. That's one of the reasons why today places like Planet Fitness, the average Crossfit Gym and yoga studios try to lure you with promises of greater results than the other guy; the kind of promises that give you a monthly fee that is either stupid cheap or ridiculously expensive. You have to remember a gym's major profits aren't how much trainers get paid it's the memberships and sales pitches that get the most attention.

What does this have to do with methods of exercise? Simple, when you join up or get consulted, they pitch to you the type of fitness they represent and there's always that "one-all-be-all" program that tries to creep up inside your brain and brainwash the shit out of you until you either give in or you learn you have a brain and you walk away. The most common theme in most gyms has nothing to do with realistic training and consistent weight loss or muscle gaining. You have machines up the ass in these joints and they are more of a distraction than helpful. Very few can get buy on them but real training requires effort and sticking to something you believe in not what you are told to do.

If you're going to do a methodical program that works in your favor, the best approach is to be as minimal as possible, you don't need all those cardio machines or pullyes that can do more harm than good. Use simple and basic tools that have you working the muscles directly in congruent with the rest of the body; bodybuilders isolate muscles because they're sculpting the body using things that hit one direction of a muscle. I also believe in timing your workouts that is to the point and not making you stay or train longer than you have to. That's not the same as having fun if you're training three hours at a time; some guys do that because they're into it and gives them excitement but hardly anyone has time for that period of training. On average my workouts are less than 30 minutes because I get bored easily and I want to do things a little more intense, the only time I ever go an hour or longer is one of three things; I either practice Qi Gong and Deep Breathing exercises including stretching, Go after a deck of cards for reps hitting a tire with a heavy ass sledgehammer (current record is 59 lbs for 1252 Reps) or I train with my buddies and we get so into it time flies by.

The very best method is what works best in your interest; the way to time it, the amount of effort and the type of exercises that give you results with purpose and intent. Change things up, make them interesting and never feel bored whatsoever because the moment you are things won't go right and you can either hurt yourself or quit your training all together. I want you to learn what's best for you; maybe you're into sprinting but don't want to go outside due to weather conditions; that's what Superhero Sprints are for. Maybe you've gotten bored staying in stationary positions and want to move more; that's what Animal Movements or MovNat is for. Change of pace from weights and need to save some money; Darebee Circuits are perfect for that. You may even want more out of your workouts to help raise hormones to stay youthful; my bud Logan has a book for that called Upgrade Your Growth Hormone. Hell you may even want to spice things up and want to be odd yet also get out of your comfort zone; Bud Jeffries has two books perfect to look into and that's his Twisted Conditioning 1 & 2 series.

There are tons of stuff you can do but do your research and see what you can do for yourself. Even if you did go to the gym and want to spice up on the weights and dumbbells but need an extra challenge; I highly recommend Fat Gripz just slap them onto the bar and see if you can do the same weight with those bad boys. You have options, but make them count and not lose your brain trying to figure shit out that is overwhelming.

Monday, September 28, 2015

A Superhero Workout For The Ages

Being a superhero isn't about being the fastest, the strongest or the most charismatic. It's about being who you are with a sense of yourself learning to extend to your fullest potential. One of the greatest facets about Superheroes is not what they're powers are or how smart they are against villains but it's their consistency to keep on going even things are in dire straights they fight to the bitter end. Same thing with conditioning; it's to keep going until you are done. When I train, I do the best to my abilities to stay with form and making progress with what brings me the most satisfaction. For the heroes in comics it's saving the world; for us fitness nuts it's being in shape on a consistent basis despite obstacles. 

No matter how rough life gets on you, always find a way to train; I have trained on days where I didn't feel like it because of whatever, death in the family, moving to a new state, someone new putting me through hell and even when i'm by myself and got no one to motivate me but my damn self. You have a choice and that's to mope around thinking you can't train because there isn't anything to do or get off your ass even if its for 15-20-30 or 60 fucking minutes of pure training that will help you in the long run. That's why one of the systems I'm returning to is Superhero Sprints where you bust your ass for about 30 min. and turning yourself into a man/woman of Comic Mythology that is pure power and physicality that is fun, exciting and doesn't take very long. When you can burn off more fat and build greater muscle in that short amount of time you'd be a fucking moron to not want to do it. 

When it comes to physiques, the type of superheroes that are best to develop naturally are guys like Batman, Spider-Man, Robin, Gambit, Green Arrow and Hawkeye. For women it be Spider-Woman, Wonder Woman, Daisy Johnson (Skye), Black Widow, Catwoman & even Batgirl. Forget about the big tits thing for a second and realize that some female superheroes have a build that can be achieved with the proper training and eating habits. Training like a Superhero in this particular system combines the elements of explosive training, intense speed and powering up on basic exercises that use multiple muscles in one shot. Increase your metabolism by lets say an extra 50% (its far higher but i'm making it simple for you) and improve natural muscle mass by 80% in just a few weeks. Women need muscle mass to help level out unwanted fat and since they're less testosterone based than us guys it makes it even more crucial and also i'm not talking bulk here, its physically impossible for women to bulk up unless they're taking steroids so ladies you'll be fine. For us guys, having high testosterone gets to be a great factor beyond a certain age, i'm over 30 and mine will drop 1% every year for the rest of my life unless I do something about it and i'm not alone in this. This program induces growth hormone that not only builds lean muscle and torches fat like the Human Torch to butter but also helps us stay looking younger than our age. I feel blessed to not look 30, some have told me I look younger than 25 on most days. It is realistic hormone therapy that doesn't cost you a small fortune and won't drain your bank account from hospital bills for shots and all that crap. 

Do me a favor and take a look at this program, it's a great piece to look and get the concept of. You know how Planet Fitness promises memberships that are ten bucks a month with cool shit and pizza; well my friend this course alone is not only cheaper only paying $9 you not only get the entire course but as a bonus there are meal plans, bonus workouts if you're into weights and how to sprint for better performance. There are video demos and exact strategies to get the most out of your workouts, there's even a system for both indoors and outdoors so you have no excuses plus unlike driving to a gym and getting stuck in traffic you can do this system in the comfort of your own home or at your favorite park, hell you can do it on the beach before jumping in the water. Trust me, you will love this and I guarantee you'll have a blast with it. Picture being your favorite Superhero and go after your goals for being the fittest you can possibly be.

Friday, September 25, 2015

Looks Can Be Deceiving

We sometimes don't realize not everything is what it seems, just like the internet you can't always believe everything you read is true. The fine difference between a bodybuilder today as oppose to 50 years ago is that back then those guys were some of the most functionally fit people on the planet as oppose to guys today full of muscle and bullshit strength. And let me ask you this if you saw a man like Bud Jeffries for example and went up against a guy like Mr. Olympia Phil Heath in a strength contest who do you think would if you had no prior knowledge to either man? I bet you, you would think Phil would destroy Bud but yet on the contrary Bud would do more than destroy Heath, this boobybuilder would be pleading for his life in a workout, I guarantee it.

I'm not an Olympia contender whatsoever and have no desire to be a bodybuilder but yet I'll go head to head with nearly anyone of those guys and i'll most likely walk out with a smile on my face while they get pissed off and their roids give out. I train to have realistic strength and health plus have a blast with it; most bodybuilders today train to make themselves look like a grotesque statue of musclemen that can literally kill them or cripple them later in life. It is sad to realize that if someone saved your life, it'll be a guy that doesn't have the most amount of muscle or the head of a comic book character.

Same can be said about the little guy no one even remotely believes has any real strength; that's where arrogance and  inexperience comes into play and figured this dude seems like he can get his ass handed to him but in the head the bigger man might be down for the count and your jaw will fucking drop my friend. You see looks are not always what they appear to be, ever heard the expression" Don't judge a book by it's cover"? I'm not saying all bodybuilders aren't strong, plenty of them are fucking stupid strong but by statistics and seeing from close up range I would bet greater money on a dude that doesn't seem to be that strong. Be objective and not always jump to conclusions on what is going on because whether you know it or not there some bad ass motherfuckers that make most bodybuilders look like pussies.

Wednesday, September 23, 2015

Natural Movement Is The Excitement Of Mankind

Throughout history movement has been the key to live a healthy life, given the edge in sports and long before that it was meant for survival. Our ancestors lived moving throughout various motions and survived on wit and strength of their bodies by swimming, running, climbing, throwing spears, lifting boulders and balance in order to get food, strategy against predators and running for miles in order to hunt long distances. There was no training for natural movement it was fight or flight.

These days it's not about survival, it's about training in order to combat disease and health threatening illnesses and also for the sake of feeling like Tarzan in the African Jungle. The functional modalities to crawl and use other forms of movement based on practicality and competency reflects on how you develop through your own method of practice and learning valuable tools to control your entire being. Erwan Le Corre is giving others the opportunity to find their inner hunter/moving being and become one with nature in all it's glory.

Sure we don't always have trees to climb or have heavy rocks to lift; hell we don't always have the luxury of using treehouses to live in but we can still practice the art of MovNat. Fitness that goes beyond aesthetics and the gym, it creates a life you wouldn't expect to happen but it's programmed in our DNA whether we realize it or not. The power you can have over your own body in realistic situations and exercises that require multiple muscles through planes of motion and the ability to control your movement becomes an adventure unlike anything in the modern age.

You're becoming one with nature, like your ancestors did thousands of years ago before society became "civilized" and had to survive on brains, brawn and a key sense of the dangers around them. MovNat brings out the best in our potential instincts and the awareness of our most deepest facets of the internal self that is within all of us using the ability to move like human beings were meant to. It's our destiny and our way of bringing forth a sense of the past to create a future that is filled with wonders in health, strength, agility, human capabilities that were thought to be lost forever and fight back what modern times has plagued us. Move and move like a man in nature.  

Monday, September 21, 2015

Develop Your Own Jungle

Like the apeman, he had to learn to use skills in the jungle that was either fight or flight. Survival in our society most of the time is getting off our asses and moving the way we were meant to. Convenience has become our "savior" by grocery shopping, exercise gadgets from hideous infomercials and having kids be so cautious it's not like we feel human anymore. The jungle can be dangerous but so can diabetes, heart disease, cancer and atrophy.

Movement is our adventure into what our ancestors did 10's of thousands of years go. We lived by running, swimming, climbing, balancing on awkward areas so we didn't fall like on a cliff or within a gnarly riverbank. We used to lift boulders to help build shelter, jump from dangerous spots to get away from predators and even threw objects. We can still have those skills through realistic movement whether from systems like MovNat or moving like a Jungle Man doing Animal Movements.

By developing our own Jungle we can develop our bodies using different scenarios and exercises that bring out our natural instincts and utilize what our DNA was meant to do. Real Movement is using your whole body as a unit, not full of isolated & injury prone crap that does more harm than good. Tarzan is the ultimate symbol of full potential human movement; the ability to adapt to the environment and use every inch of our body in just about every position possible. Being able to swing on vines takes insane grip strength, incredible jumping ability to go from tree to tree and powerful core muscles to swim hard, climb up the highest trees and move without missing a single beat. Why has it become so downright fucked up for us to not want to do this.

True power is in the mind. Harnessing our Animal Spirits and moving like the fabled creatures we are in awe of is meant for us to acquire and bring forth a rebirth of real human strength and power. They say we can't compare to the animals of the wild which is true 99.9% of the time but there are literally thousands of animals that shed the same color blood as us. We may be different but animals and humans have something in common we all tend to forget, being a part of this world together. Live with the heart & soul of your favorite animal, learn the valued essence of Tarzan and become truly strong and powerful with Animal Physicality.

Wednesday, September 16, 2015

Cables Made For Fitness

Like a lot of guys at one time the gym was my sanctuary. For a few years I'd train on the iron, pumping it up and lifting some pretty good weight but yet it sucked when I traveled and needed to lift things. I could've lifted rocks in Tahoe during my gym years but I was too damn proud because I liked to lift weights. After my accident and learning plenty of other fitness methods, I let go of the gym and never needed it anymore.

I never said I stopped lifting weights, I still do them from time to time but only for real strength and power, not so much a full-time gig to become a boobybuilder and whatnot. My gym is now anywhere I want it to be because I can do either bodyweight exercise or I can use cables like the TNT Cable System where I can come up with any exercise that is done in the gym. Most gyms today don't really cater to true and wholesome fitness where you truly sweat and get real results with realistic training; none of that celery, muscle milk machine, treadmill and pink dumbbell crap. I'm talking real world training where you condition the body whether its for strength, speed, athletics and old school bodybuilding where you are as strong as you look and eating real food not those terrible supplements.

To really get the best out of your training it takes time and patience, nothing happens overnight and whatever "shortcuts" people tell you is a lie and selling you awful shit for your health. Most health and fitness gurus out there are a bunch of whiney, no good pieces of shit assholes who rather take your money and talk you into buying stuff that was written for them to say by a ghost writer that is skinnier than twiggy. Those people you see in infomercials selling fitness gadgets are models pure and simple. I want to see someone like YOU get incredible results and not just to look handsome or beautiful but to have real strength and muscle that is functional and powerful.

That's why I really like the cables from Lifeline Fitness because they make fitness equipment that is resourceful and economical the area that you can carry cables and such things in a hefty little bag and go anywhere to work out. If I wanted to get my workout in before let's say going for a swim at the lake I got a good size bag to stuff the TNT Cables along with maybe the chest expander for shoulder work and do a few exercises right there on the beach before jumping into the water. You can't beat that. These babies will have you building muscle in no time and you don't have to go anywhere if you don't want to, just train in your own living room. There are options beyond the gym. Live your life without risking going to a place where people sweat endlessly and have to share equipment that is just unsanitary; don't get me wrong I love exercise and lifting but I also know that it can be nasty and full of germs if you don't have a strong immune system, be resourceful and get fit with gusto and having fun.

Monday, September 14, 2015

Giving Exercise Back To Kids As Fun

Nothing is more awesome than the great areas of a kid. Every kid has something really cool about them and it doesn't matter where they came from or what privileges they were born with or not it's there. Unfortunately not every kid will be able to find that awesome side of themselves due to how they're raised, the way they're treated throughout their lives and how little or too much of a push is put on them when they're very young. I didn't grow up in a mansion or was a silver spoon baby; hell I can't even think of any rich kids I knew as a young lad but I did grow up with wonderful families, friends that looked out for me and got to experience things that are both a blessing and a tragedy yet still here happy as can be.

In today's society, kids are groomed to be politically correct, not put so much strain on their bodies, where every type of protection for riding a bike, being awarded with Ipads, Tablets, Cell Phones, a pat on the back for losing, being told that winning isn't everything and don't get me started on the food kids are fed today. The average 8 year old has more electronics in their hands than at any other time in history, man when I was 8 the only electronics I really ever had was a Super Nintendo & Sega; my electronics never went outside the house. They will never understand the true meaning of play and being outside getting dirty and just making stuff up just to entertain themselves.

I have always loved playing with my buds, ball in the street, kill the carrier, tag football, being your favorite animal and lots of other stuff. For you kids born between '98-'01, did you know the internet didn't even come around until I was in second grade and Ipods first came out when I was a sophmore in high school. I firmly believe that exercise is one of the major keys to a happy life. Most treat exercise as if it was a negative necessity; being used to torture and push someone to the brink of the no pain, no gain crap. I do believe it to be a necessity but in a more positive way, being adventurous and creative. Helping a kid find that awesome side to him/her while having a blast and never feeling like they're being put down. Animal Exercise is one of those methods that just give kids the boost they need since it helps build brain power, takes out their hyperness and perks them up if they're stressed.

Give exercise back to kids that is fun and exciting. Learning to value their bodies with good wholesome training and food that just screams real health and happy moments that even involve teaching how to treat others respectfully and being competitive but at the same time learn valuable lessons from both winning and losing. When you truly research how Animal Exercise works and not just do the movements but to imagine as that animal while you move and learn the fundamentals of balance and coordination. This type of training goes beyond building strength and athletic ability, it brings a whole other universe of learning and mentally building a life of interest, controlling your emotions, being excited for different things and making real health a priority.

Here is the ultimate fitness course for your little one called Wild Animal Fitness For Kids and learn what it can do to help a kid get fitter physically, mentally and emotionally.

Friday, September 11, 2015

Real Strength & Cardio From Animal Exercise

Here we are again, at it about Animal Movements, will I ever shut up about them? Hell no. If you don't like it read something else. Moving in this method requires you to use every muscle in your body including the stabilizing muscles to keep yourself balanced during the exercise. Every animal has it's own style of movement so for us to pull them off we have to adapt in order to get the greatest benefit. Adjust accordingly and breathe as naturally as possible, animals don't practice breathing patterns it naturally comes to them.

I really don't like the word cardio, just sounds demeaning and makes me think of machines and dumb zumba classes where you follow someone else. When it comes to cardio for me, moving like a wild animal gives the best benefit because when you work out for 15-20 min. your heart rate keeps a solid pace at a level where if applied right you will burn off fat and gain lung capacity for greater endurance. Unlike training for an hour on a treadmill where you're doing stationary running and trying to get into that weight loss mindset, you're actually depleting muscle mass instead of gaining it. Ever heard of skinny fat? That's the type of thing you see on distance runners where there isn't much muscle but have fat left over because of the over excessive running. When you do Animal Exercise, you're actually building muscle while doing cardio. I never stop moving, I pick the animal and go with the steps I take and keep going. This alone can help you in other endeavors that require you to have something left in the tank.

It takes strength to keep yourself stabilized and moving your bodyweight in awkward directions and positions like for example the Alligator exercise; you're basically moving in a walking push-up and anyone that has done push-ups know how tough they can be holding yourself up without slouching and doing reps, now move in that manner and it's even harder because your muscles need to fire off more than usual just taking a few steps. Even animals that are specific for the legs will get your lungs firing; the duck walk requires you to squat as deeply as possible and walking in that position and it really opens up the hips and brutalizes the thighs and hamstrings so just walking 20ft can be a chore.

The most basic animal in the entire system is the Bear Crawl, you've seen it, you did it as a kid and it has been used in countless training areas like in the military, wrestling, football, MMA and even in Yoga in order to really strengthen the back and abs for the downward dog position (don't believe me? Try it some time and tell me your downward dog pose doesn't improve). It fires your lungs more than almost any exercise including sprinting because you need to move fast on all four limbs instead of two which alone can burn off fat and increase your metabolism greater than a torch to a flame.

I believe in all my years of training that Animal Exercise for 20 min. is the equivalent to an hour of cardio on the machines and it's way more fun and builds on hormones much faster because if you're outside you're also getting vitamin D from the sun which is a hormone so you get the best of both worlds. You can do it indoors as well doing animals from a stationary position and moving in the little space you have. It challenges your creativity and gets you into the mindset of a wild animal and I bet you big time whatever animal that's your favorite is your spirit animal as well because the mind and body work in unison when you train in this manner. So if you want to be more adventurous, getting more out of your cardio and strengthen every muscle from head to toe, move like a wild animal and see why it is the best for real world strength & cardio.

Animal Kingdom Conditioning

Animal Kingdom Conditioning II

Wild Animal Fitness For Kids

Animal Flow