Don’t be a fat slob
Another year around the sun down. With time and consistency you to can make this same transformation. I’m just a normal guy 🤷🏽♂️
No childcare at the gym today, so I threw 255 on the bar and hit incline press for sets until I couldn’t do five reps as my main workload.
When you workout alone always think about safety especially if you are going to try and push to real failure. Set your safety bars properly and know what are limits are.
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05/25/2026
Remembering my brothers and sisters who didn’t make it back, and the ones who did but lost the battle that was being waged inside their minds… 🇺🇸🇺🇸🇺🇸🦅🦅🦅
People who are constantly comparing themselves to others clearly have insecurity issues…. You should only be comparing yourself to yourself and being excited for everyone else who is making progress of their own. Yes, I have no problem talking crap to people who are just blatantly being rude or absolutely delusional but making fun of people for simply being excited about an accomplishment related to their fitness is just an as***le move all around….
05/23/2026
People are always gonna say s**t no matter what you look like.. That’s why you can’t do it for other people. If you’re pursuing a fitness goal to impress other people, you are going to not only be embarrassed at some point, but you are going to be completely let down by yourself because you’re never gonna impress everyone. I have a brain injury that led to a major hormonal imbalance and I didn’t know that for a long time and it led to body composition problems for a decade. I know the guy I am right now is far better than the guy I used to be and that’s all I care about. And anybody who wants to talk s**t about the way I look I would challenge you to keep up with me for a single mile. If you think that’s easy let’s go on a 5 mile run, do a full body weight workout and then hit the mats and see how things are gonna work out because I will bet on myself every single time. 🤙🏽🤙🏽🤙🏽💪🏽💪🏽💪🏽
The big Takeaway from this is that thinking of VO2 max purely as a performance metric is not the best way to look at it. Yes, it does correlate to a higher level of physical performance and ability, but it also correlates directly with heart health and longevity. The higher your VO2 max the less likely you are to deal with cardiovascular health related issues and premature death. Low intensity, cardiovascular exercise is awesome, and if you can’t do anything else, of course do that but it will not build legitimate quality, VO2 max numbers.

The hardest part is not farting
-Key Benefits-
•Spinal Decompression: Unlike traditional back extensions that compress the spine, the reverse hyper gently opens and distracts the vertebrae while strengthening the muscles around it.
• Rehabilitation: Frequently utilized by physical therapists and strength coaches to alleviate lower back pain and heal dormant muscles.
• Athletic Performance: Builds raw hip powerer
directly carrying over to heavy lifts like squats and deadlifts.
Oldie but a goodie 💪🏽💪🏽🤙🏽🤣
Our community of martial artist, no matter what your particular specialty your skill as one meant to uplift and support each other. Yes we compete against one another and yes, sometimes we hurt one another but our community is a small one. We’re not doing this generally out of malicious nature. It’s just part of the game we play. This family needs help and truly deserve the help and far more than they’re even asking. This is a wonderful dad and Mr. aloha is a massive understatement when you describe Vern. Hopefully we can do better than where they’re at right now in regard to reaching their goal.
It’s OK to be your kids friend. Of course you’re supposed to be their parent, but at the end of the day, you should be their first and best friend. I struggle all the time with worrying about being the best dad I can and I feel like sometimes I’m a little too hard on my kids. My goal is to just remember that I have spent the majority of the last almost 7 years of my life with these guys. How would they not be my friends when I spend all of my time with them??