Kettlebells + ATG +Keto lifestyle
Formosa Fitness Gym chain owner 2008-2019
Kettlebell Quest certification owner 2008-2019
NASM Certified Personal Trainer, Performance Enhancement Specialist, Corrective Exercise Specialist
USAW Olympic Weightlifting Level 1
Crossfit Level 1
IKFF (International Kettlebell and Fitness Federation) Level 2
WKC (World Kettlebell Club) Kettlebell Fitness Certification, Strength and Conditioning Coach, K
Success leaves clues! 3 female clients swinging 48kg (closest to camera), 44kg, and 40kg. That's almost their entire body weight. The amount of hip power our students can generate is WAY beyond what most people can demonstrate because they worked so hard on the kettlebell swing. This could be you, you can do this too! Contact us for online training today!
Why You're Getting Hurt (and How to Fix It)
The 6 Planes of Motion No One’s Teaching You
Let me guess — your shoulder feels weird after pushups. Your knees bark after squats. Or maybe your back is always one sock away from total lockdown.
It’s not your age. It’s your program.
Most guys over 40 are training in a way that leaves big holes in their movement patterns. And your body knows it. That’s why it tightens up, breaks down, and sends you little “reminders” every time you try to do something heroic.
There are six fundamental movement patterns your body needs to stay strong, mobile, and pain-free:
1. Vertical Pull – Pullups, chinups, lat pulldowns
Works your lats, biceps, and the muscles that stop your shoulders from rounding like a shrimp cocktail.
2. Vertical Push – Overhead press, kettlebell press
This is how you earn the right to put your carry-on in the overhead bin without wincing.
3. Horizontal Pull – Rows, face pulls, band pulls
Think of this as posture insurance. If you don’t train it, you’ll look like you're evolving backwards into a caveman.
4. Horizontal Push – Pushups, bench press
You already do this one. Probably way too much of it. But hey, everyone wants to train chest day... again.
5. Lower Body Pull – Deadlifts, kettlebell swings, hip hinges
Builds hamstrings, glutes, and a back that doesn’t snap when you pick up groceries or your grandkid.
6. Lower Body Push – Squats, lunges, step-ups
Strengthens your quads, knees, and dignity. Also helps you get off the toilet without needing a rope and pulley system.
Here’s the Problem:
Most lifters — especially martial artists and weekend warriors — train what they like, not what they need.
Common sins:
All push, no pull
All quad, no glute
Zero overhead work because “shoulders, bro”
No posterior chain because “deadlifts are scary”
And when you skip patterns, your joints start doing jobs your muscles were supposed to handle. That’s when pain walks in, uninvited and holding a bag.
The Fix? Fill the Gaps.
Don’t overthink it. You don’t need a color-coded spreadsheet or a shaman. You just need to ask:
“Am I training all six movement patterns every week?”
If not, fix it.
When you do, here’s what happens:
Pain fades
Posture improves
Martial arts power goes up
You stop making that noise when you tie your shoes
Bottom Line
Strength without balance breaks you.
And no, yoga once a month doesn’t count as balance.
Train all six planes of motion. Keep your joints happy, your muscles strong, and your body moving like it’s supposed to. You’re not too old — you’re just too incomplete.
Fill the gaps. Stay strong. Stay unbreakable.
Warrior8 – Active Recovery for Serious Training
You train hard.
Lifting, fighting, running, grinding.
But when do you actually recover?
If your “rest days” are just sitting sore and tight, you're leaving gains on the table.
Warrior8 is active recovery that actually does something.
It’s 8 breath-driven movements—built from martial arts and battle-tested by lifters and fighters.
Use it to:
Unlock tight hips, shoulders, and spine
Improve breath control and nervous system recovery
Reduce soreness and restore movement
Stay loose between workouts without losing momentum
No fluff. No gimmicks. Just movement and breath that make you better.
Ten minutes. No equipment. Anywhere.
If you want to move better, feel stronger, and bounce back faster—Warrior8 is the missing piece.
06/04/2025
High-Protein Keto for Fighters Over 40: Eat Like You Train
Let’s be blunt: the older you get, the less room you have for nutritional screw-ups. You’re not 22 anymore, running on pizza and beer and still waking up with abs. You’re a fighter in your 40s (or beyond), which means recovery is slower, muscle is harder to build, and fat sticks around like a bad habit—unless you train and eat with intent.
Enter the high-protein ketogenic diet—a battle-tested approach for men and women who want to stay lean, sharp, and explosive, without sacrificing strength or recovery.
Why Keto—But Not the Instagram Kind
Keto gets a bad rap because most people do it wrong. They turn it into a fat festival—drinking buttered coffee, slathering everything in cheese, and wondering why their gains are disappearing. That’s not how we do it.
The version I’m talking about is ketovore or high-protein keto—low in carbs, moderate in fat, and heavy on animal protein. It’s built for people who actually use their body. Fighters. Lifters. Martial artists. Not couch ketonauts chasing ketosis like it’s a religion.
The Basics
Let’s break it down:
Protein: 1 gram per pound of goal bodyweight. You’re aiming to build or maintain muscle, not wither away.
Carbs: 20–50g per day, mostly from green veggies and maybe some berries if you’ve earned them.
Fat: Enough to fuel you and keep hormones happy, but don’t drown your plate in lard. You're not trying to be a bear bulking for winter.
Why Fighters Over 40 Should Care
After 40, your anabolic resistance goes up—your body gets worse at using protein to build muscle. That means you need more protein, not less. You also start losing insulin sensitivity and storing fat easier, especially around the midsection. High-protein keto handles both.
Benefits:
Stable energy: No sugar crashes. Just clean, consistent output for training and recovery.
Fat loss without muscle loss: You stay lean and strong.
Joint-friendly: Less inflammation from sugar and garbage carbs.
Mental clarity: Helps with reaction time and decision-making—crucial in a fight or spar.
What to Eat
Stick to real food. If it used to move, and you can pronounce it, you’re probably good.
Proteins:
Beef, bison, venison
Eggs
Chicken thighs, drumsticks
Pork, lamb
Sardines, salmon, mackerel
Organs (yes, liver—man up)
Fats (use as needed):
Tallow, butter, ghee
Egg yolks
Fatty cuts of meat
Olive oil (sparingly)
Avocado (if tolerated)
Veggies (low carb):
Spinach, kale, arugula
Broccoli, cauliflower
Zucchini, cucumber
Mushrooms, peppers
Optional:
Whey isolate or beef protein powder (if time-crunched)
Electrolytes—sodium, magnesium, potassium (don’t skip these)
What to Avoid
Seed oils (canola, soybean, etc.)
Sugar in all its sneaky forms
“Keto snacks” that belong in a vending machine
Excessive dairy if it bloats you or slows you down
Cereal grains—no fighter ever needed a bagel
Training Fuel Notes
If you’re training hard—sparring, rolling, lifting heavy—you may benefit from targeted carbs around workouts. Think 15–25g of carbs from fruit or rice only pre- or post-training. Track how you respond.
Bottom Line
You’re not trying to impress anyone with your macros. You’re trying to stay dangerous in your 40s and beyond. That means preserving muscle, minimizing fat, recovering like a pro, and staying sharp.
High-protein keto isn’t a fad—it’s a strategic choice. Fuel your body like you’re going to war every week… because if you’re still fighting, training, or pushing iron, you are.
05/25/2025
The average adult:
- Gains 10-15 pounds every 5 years
- Can’t do a single pull-up
- Stares at screens for more than 5 hours a day
- Eats more sugar than protein
- Can’t squat or deadlfit their own bodyweight
- Walks less than 5000 steps a day
- Hits snooze at least twice before getting out of bed
- Jumps on medications to treat dietary diseases
- Gets winded walking up stairs
- Blames genetics and age as the reason they’re crumbling year after year.
The bar for being exceptional is low, and it’s only going to get lower.
Build a Reserve Now—So You Don’t Limp Later
by Dave Chesser
You want to walk tall when you're older? Then train your legs like your life depends on it—because one day, it will.
Here’s the deal: when your knees and hips go, you go.
Your independence, your movement, your dignity—it all starts to slip the minute your lower body gives out.
But if you were smart enough to overdevelop your legs when you were younger?
You’ll have a muscle reserve that carries you through the hard years.
I’m talking quads, glutes, hamstrings, and calves—built to last.
Squat heavy. Deadlift with purpose. Train those legs until they’re overbuilt for anything life throws at them.
Because nobody ever said, “Man, I wish I had weaker legs in my 60s.”
But I’ve seen too many men in their 40s already moving like they're 80.
Why? Because they skipped leg day—and now life is handing them the bill.
So train hard now. Build that foundation while your joints still have juice.
Overdevelop your legs. Stockpile muscle.
And when the world tries to hand you a cane—you can hand it back.
05/22/2025
The response to fitness standards always surprises me. "I can't do that" in response to things like a 2x bodyweight deadlift completely misses the point! Of course you can't do that now! If you could, it would be a worthless goal. Standards are things TO REACH FOR! Not things you can already do.
I used to write articles for gym sites and I did a workout program for one and included chinups, 50 in total. They whined, "none of our people CAN DO chinups!" I said, "yeah, that's the problem! ALL OF YOU SHOULD BE WORKING TOWARDS THAT AS A GOAL!" People are so used to being spoon-fed that they don't know what it's like to reach for something higher. Then they wonder why they never improve!
Standards are your destination on the map. Without them, you're wandering in the desert. Aren't you tired of wasting time? How much do you have left?
05/16/2025
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