Varangian Systems

Fitness Coach and MMA Fighter. The journey of a thousand miles begins with one step" ~Lao Tzu

What a crazy year around the sun. 28 was insane!
⚜️Starting my own business and killing it
⚜️Fulfilling and continuing lifelong goals of fighting
⚜️Fighting twice with two wins.
⚜️Falling in and out of love
The list goes on and on.....At this point all I can be certain of is that I’m not meant to live a normal life. Cheers to 29 years and all the awesome people keeping this ride going. Prost 🥃

#stl #wildwood #stlouis #stlfitness #mma #bjj #muaythai #stlyoga #ballwin

What a crazy year around the sun. 28 was insane!
⚜️Starting my own business and killing it
⚜️Fulfilling and continuing lifelong goals of fighting
⚜️Fighting twice with two wins.
⚜️Falling in and out of love
The list goes on and on.....At this point all I can be certain of is that I’m not meant to live a normal life. Cheers to 29 years and all the awesome people keeping this ride going. Prost 🥃

#stl #wildwood #stlouis #stlfitness #mma #bjj #muaythai #stlyoga #ballwin

🤯Crazy Squat Superset🤯
If you’ve missed feeling that burning in your legs or been unable to get a good lower pump, this is your superset👇
5, 10,15 Normal Stance Back Squat w/ 5 heel elevated narrow SQ and 5 heel elevated diamond squat superset
1min rest

#stl #stlouis #stlfitness #quarantine #homeworkouts #covid19 #personaltrainer #strength #liftheavy #squats #mma #bjj #muaythai

☠️Dungeon Work☠️
Upper Body Conditioning
20KB Row-30sec each side banded punches for max speed
5 Rounds

#stl #stlouis #stlfitness #quarantine #homeworkput #covid19 #mma #bjj #muaythai

🔥Lower Body Muscle Endurance🔥
Zercher Squats are similar to a front squat, but the bar is held at midline with the crux of the elbow. Great for those struggling with squat depth or to change things up.
Every Minute On The Minute
(EMOM) 15min
1each leg Kickstand Zercher Squat, drive up, max velocity
2 Zercher Squat
1 Zercher Lunge each leg

#stl #stlfitness #stlgram #stlouisgram #stlouis #mma #bjj #muaythai #personaltrainer #quarantine #covid19

#tbt The first few times it gets sunny I always think of Thailand. The crazy life changing experience from Tiger Muay Thai and the Soi. Everything since then has been to recreate my life in Thailand here in America.

....Except for the fact that I was obese, out of shape, couldn’t spar for more than 30secs, and got whipped by an Aussie at a drunk fight bar. All that sh*t can stay in the past lol.

#stlfitness #stlouis #stl #mma #bjj #muaythai #fitness #wanderlust #travel #thailand #personaltrainer @ Southampton, St. Louis

Been sunny for 3 days..... already sunburned.......ginger problems 😉.
Also, my hair is definitely out of regs 😂

P.S. Did my first whipped coffee 👍🏻👍🏻👍🏻

#stl #stlouis #stlgram #stlouisgram #ginger #igfit #personaltrainer #beardgang #beardlife #stfitness #tattoos #tattedup

Why Sports Matter pt 2...Neurasthenia

During the Industrial Revolution people were moving from rural areas and factories. They started to feel as though they had no purpose.For example, you were a chair maker. You took pride and purpose in your chairs. Now, in a factory, you worked in an assembly line. With no value to your work. This caused a neurological schism. Dr’s diagnosed this disconnectedness was Neurasthenia. Then comes Coney Island(picured above) and fun. People would come far and wide to Coney Island. For the first time people were “working for the weekend” to get to Coney Island. This is the exact time where the psychology of America changed to being obsessed with the pursuit of fun rather than purpose in work.

Last part will be on baseball and it’s role in the psychology of America

#history #stl #stlouis #coneyisland #NY #historical #historic

Movement patterns and Coordination...
Even if you can’t train as intense as before. Don’t lose the movement pattern. Your squat movement, deadlift movement pattern, bench setup and pattern, punches/kicks/footwork. By keepin your movement patterns, that’s one less this your body will have to gain back from all this.

#stl #stlfitness #stlouis #mma #muaythai #bjj #quarantine #covid #homeworkouts #strength #lift #muscle #personatrainer #exercises

Pedestrianism, one of the original sports.
This is Edward Payson Weston. He lost a bet on Lincoln winning the election and walked from Boston to DC in 10 days. Everyone came out to see him. He even won $10,000 walking from Portland, ME to Chicago. They held 6 day walking matches all across America.
The history of sports is entangled with American history. I’ll post some cool sh*t most days this week. Check it out

#stl #stlouis #stlgram #stlouisgram #history #quarantine #covid #usa #sports

Seeing a ton of people use weighted vest. There are good ways to use them and bad ways.
Good-
Body weight Exercises- extra resistance
Sprints- strengthen intercostal muscles and add resistance
Walks/Hikes-resistance
Bad-
Distance run- distance runs are already very complex and very hard on the joints. The extra resistance from a weighted vest is a low benefit, compared to the cost on the joints.
Unless you’re in a vest for work, i.e military, law enforecement, etc. don’t run distance in a weighted vest.

#stlfitness #stl #stlouis #corona #covid #quarantine #mma #bjj #muaythai #homeworkouts #personaltrainer #exercises

There will be sports.

#Repost @ufc with @make_repost
・・・
THE WHOLE CARD 🤯 See you on ESPN+ PPV. #UFC249

“Over-sentimentality, over-softness, in fact washiness and mushiness are the great dangers of this age and of this people. Unless we keep the barbarian virtues, gaining the civilized ones will be of little avail.” —Theodore Roosevelt
Be bold. Be strong. Stay ready.

#stl #stlfitness #stlgram #stlgram #stlouisgram #mma #bjj #muaythai #quarantine #covid #motivation #strength

Apparently jumping rope attracts huskies .....it’s nonstop 😂

#huskies #huskiesofinstagram #stl #stlfitness #stlgram #stlouisgram #stlouis

⚡️Quick and easy breakfast idea‼️
Huge amount of electrolytes and good fats for instant long burning field.
Less than 5 min of preparation
Bone Broth with Jalepenos and 2 tbsp MCT oil
Hot water w/ little bit of Potassium Salt, Sea Salt, Lemon Juice, and Ginger. I also added collagen powder.
Coffee

#stl #stlgram #stlouis #stlouisgram #ballwin #wildwood #personaltrainer #nutrition

@tacocircus killing it with this margarita in a can. Holy sh*t. Hit them up.

#stl #stlouis #stlouisgram #stlgram #husky #huskies #huskiesofinstagram

Making my German ancestors proud.
2 sausages, 2 eggs, some sauerkraut.
Sauerkraut is a great way to get more pre and probiotics into your diet. I try to have one fermented item at every meal. Kimchi, kefir, skeyr, and pickled foods are just a few examples.

#stl #stlouis #stlfitness #foodie #ballwin #wildwood #personaltrainer #nutrition #quarantine #corona @ Southampton, St. Louis

“There’s so much going on dad, this is the most people and ducks I’ve seen in weeks”

Saint Louis is such a beautiful city. So happy we have Forest Park which is big enough to isolate while still enjoying the weather ☀️☀️☀️

#stl #stlgram #stlouis #stlouisgram #huskies #huskiesofinstagram #husky #quarantine #corona #stlfitness

⚡️Quick Conditioning Workout/Warmup⚡️
Been trying to do some kind of cardio/conditioning in the mornings fasted. This is a great one to start your workout with and/or end it with.
Pyramid 1->10 KB Swings, Burpees
Ex. 1 KB Swing, 1 Burpee, 2KB Swing, 2 burpees.....

#stl #stlouis #stlfitness #personaltrainer #quarantine #corona #covid #homeworkout #exercises #mma #bjj #muaythai

Great article on Yoga from @soflete and @dieliving.

Yoga is for everyone. It’s helped my mind, my back, and a lot more. If you’re apprehensive, thinks it’s on for “spiritual” people with dreadlocks, or women. Give this article a read.

https://dieliving.com/the-long-road-to-om/

#stl #stlfitness #mma #bjj #muaythai #stlyoga #yoga

I have nothing but respect for my opponent. He’s a good dude and I hope to see him at more grappling tournaments and fights. My whole corner saw the same gamer attitude in him that caused me to shoot a takedown instantaneously rather than stand with him. But this was also kind of funny to share.
#stl #stlfitness #mma #bjj #muaythai #stlgram #stlouis #stlouisgram #nemesisfightingalliance

Use this quick tip to fight weight gain 👉
🔹Fasted LISSis great way to stave of weight gain during these slightly more sedentary times.
I like to think of an olive lamp from ancient times. It burned with low intensity for long periods of time. This is how we engage the body to use fat as a fuel. Low intensity, long duration. And since you’re fasted, your body will use body fat instead of dietary fat.

#stl #stlouisgram #quarantine #homeworkout #exercises #stlouis #stlgram #personaltrainer #stlfitness #mma #bjj #muaythai

Lessons on Isolation—-
Overseas I was involved in an operation that was meant for 3 days, it ended up for over 30. We lived in a moondust berm, had no showers for 30 days, little supplies, and had to keep our sanity. Some small lessons:
- keep a routine. Wake up, exercise, eat, sleep at the same time. Also, once you eat, start looking forward to the next meal. It’s a weird trick, but it works. This will pass the time faster.
-exercise, even if only for a little bit. We exercised (pushups, crunches, etc) 2x a day. Once before lunch and another before dinner.
- Nothing is weird. Hardened Infantrymen regularly indulge in Disney Movies, One Tree Hill, and cartoons. Nothing is off the table to distract and create an emotional response. Get outside of the box you normally put yourself in and embrace everything.
- Finally, the #1 Infantry rule is make sure to look cool 😎, cue shemaghs and oakleys.....
Stay Safe, Relax, and Exist in each minute

#stl #stlouis #stlgram #stlouisgram #marines #USMC #stlfitness #mma #bjj #muaythai #personaltrainer

☠️ Dungeon Workout, brought to you by short Thai shorts 😂🤣
🔹Deadlift 45 minutes
Alternate Sumo Deadlift and Deadlift
-build to 5 rep max, then back to sub 8 rep max, then back up to 5 rep max, then unload back down

#quarantine #strength #homeworkout #exercises #stl #stlfitness #stlouisgram #stlgram #stlouis #wildwood #ballwin #mma #bjj #muaythai

“Dad, why are you home all the time?”

#stl #stlgram #stlouis #stlouisgram #stlfitness #huskies #dogs #huskiesofinstagram #husky

🤯 Crazy Stability Exercise ❗️❕❗️
It’s always a struggle to come up with and include stability in an exercise routine. Sometimes you have to be real creative. This is a pretty difficult one,
-so load lowwwwww weight
- squeeze glutes, bring hips into line
-squeeze core to maintain structure and balance
5x5 or manipulate for higher reps

#stl #stlfitness #stlgram #stlouis #personaltrainer #bjj #mma #muaythai

☀️Movement Monday!!
Lizard pose is an extremely diverse pose in yoga that allows for lots of variations.
1. Lizard Pose- Foot next to and in-line with shoulder. Opposite leg back. Drop body down, feeling hip flexor and quad stretch. To increase stretch send your back leg farther back, do not lower first.
2. Revolved Lizard Pose w/ Quad Stretch- Lizard pose. Then squeeze glute bringing back for up. Twist and open the heart to the ceiling, reaching for leg. Looking up and away with an open chest.
3. Twisted Lizard Pose- Lizard Pose. Then raise arm closest to front leg, reaching to the ceiling, opening up the chest, twisting across.

#stl #stlouis #ballwin #wildwood #yoga #mindfulness #yogisofinstagram #mma #bjj #stlfitness @ St. Louis, Missouri

#motivationmonday (sound on)-
Take your problems, play with them, embarrass them, and lightly slap them in the face 😉.

#stl #stlouis #mma #bjj #usmc #marines #stlfitness

Same Same.....

#stl #stlouis #stlfitness #personaltrainer

This journey has a purpose. It started 13 years ago when I walked into a gym. Reborn during my travels to Tiger Muay Thai in Thailand. And sharpened by my teammates and coaches in STL.

#stl #stlouis #stlfitness #mma #bjj #muaythai #nemesisfightingalliance

Fight Movement Pattern Conditioning🥊🥊
There are better ways to hit more specific energy subsystems rather than replicate fight movements. But every now and again I like to make sure I replicate some movement patterns I might use in my fights but with resistance. Try this one out—>
Every Minute on Minute (EMOM)
5 Zercher Squat (Fighting off a takedown)
20 KB Alternating Bent Row(Ground Pound)
10,10 Plate Press Straight Angled (Punches)
Repeat for 15 minutes (Fight Time)

#stl #stlfitness #personaltrainer #mma #bjj #muaythai #strength #lifting #weights

Don’t sacrifice your life just to fit in‼️
I try to post mostly educational and less motivational because every trainer and their mom thinks they’re a motivational speaker. But some events in life hit you and make you realize how fleeting it is. Doing things we don’t like is a great skill and necessary. But if you’re constantly dreaming of something different or constantly miserable, STOP 🛑. Just go for it. Work for it. Go against the status quo and take control of your life.

#stl #stlfitness #personaltrainer #coach #husky #huskies #hikes #nature #motivation #ballwin #brentwood #wildwood

Get outside! Get some vitamin D going!!
Walking/hiking is a great way to stay active. Remember you’re only in the gym 2 out of 24 hours, probably. Be active the rest of the time to maximize your work and wellness.
Also, Holy sh*t. This is my new go to hoodie. It is the most comfortable piece of clothing I own. Shoutout to @bornprimitive

#stl #stlouis #stlgram #stlfitness #personaltrainer #igfit #mma #bjj #muaythai

Semi Superset....
Another way you can manipulate your lifts is with speed. You can manipulate both eccentric and concentric motion, but I am doing what’s called focusing on the negative. On the release, or negative, of an exercise go slow. I count to 5 but you can do any number. This is especially great for hypertrophy (building muscle).

#stl #stlouis #ballwin #wildwood #stlfitness

Easy Stability->Hypertrophy Superset‼️
Stability is one of the most underworked areas of resistance training. Pick an exercise that is complex and unstable, then lightly load the exercise. It’s not about the weight moved, it’s about the stability challenge the movement poses
#stl #stfitness #stlouis #mma #bjj #strength #personaltrainer

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9335 Gravois Rd
Affton, MO
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