You should practice your RDLs so you can pet kitties easier
If you’ve never done it, then humor me this
Take three sessions or workouts
Plan for just two or three major compound movements at most
Plan to rest between 3 to 5 minutes between sets and a.m. for 3 to 5 reps
And 3 to 5 sets, including warm-ups
You don’t even have to fail during the first session or two, but I promise you will by session 3 if you increase weight every time you get five reps
But give yourself three full sessions to allow your body is metabolic and energetic pathways to convert and to properly activate your type two a muscle fibers
And once you do this, then you’ll really find out how strong you are
Then use that number to build around during your lighter resistance hypertrophy phase
If you’re on team tight hips, then you should probably schedule a consult because I imagine nothing else can be that fun
And if you never been on team loosely goosy then may I politely suggest that you don’t know what you’re missing out on
But for real people, I’m telling you just keep a broom stick nearby and stretch when you’re watching a movie
On that note, did you know that you can do pretty much all forms of exercise while watching a movie?
The best defense against “sounding fat” is simply walking for about 30 minutes a day
In at least 10 minute increments
That plus limiting foods to anything that was once upon a time was alive or grew
Whenever you jog restrict your breathing to nasal breathing only
This will help improve your baseline, breathing power a bit
And help you manage your running energy output by keeping you in zone two
Expected to grow quick & be major column
Mostly actions/ suggestions
LAST EDITED:12-29-25
TRY THIS SHIT
Sitting on your hands is not a very good dietary discipline
And it’s not comfortable
Most people torture themselves under the weight of their own expectations
Yapping about seed oils is also not a very good dietary discipline
Cuz it just makes you look like an uptight bitch
Biohacking is not buying the latest and greatest shit
Bio hacking is tactful, intentional management of your internal and external environment to align with natural patterns
Meaning,
not going to bed angry or drunk
Will do more for your fitness than the ice bath
They say ice baths help with ADHD
But I say that only people with ADHD are crazy enough to jump in cold water and call it health
Kidding aside, though it really does help with the brain dopamine and shit
But it’s more of a hack to stop rumination
Cause it forces you to not think about it and just do it
And you can use that mentality just about every area
The shock of cold water the first time will literally take your breath away
And if you’ve never had your breath taken away against your will,
just realize it’s gonna change the way you see things
A lot of people have never been in so much pain that they’ve been forced to focus on literally one breath at a time
And that’s honestly a bittersweet thing
Probably will be super random for a bit until a pattern emerges
Mostly daily thoughts/ faq triggers
LAST EDITED:12-29-25
SOAP BOX
It takes years to be able to distinguish water weight from body fat with the naked eye 👁️
Hot sauce is as close to a diet cheat code as it gets
if you can handle it
The Gatorade protein bar might as well be a candy bar*
Once your body begins to dip into body fat, it takes around 30 to 60 minutes to refill your low gear energy reserves for the next three hours or so
Only those who have been in the game the longest recognize bone density
Friendly reminder that heat still escapes from the entire backside of your body
So the thermal aspect of a cape is very important
Especially when feeling dramatic
Protein and fat is not as nutritious for the soul as events that inspire honor and integrity
There is an old-school trick known as fasted cardio
Believed to be a way of burning fat, even in a caloric surplus
Which is only kind of half truth
But A good way to isolate your type one fibers is to train fasted-
Your body will then help delegate to these pathways,
So if you do that for a couple weeks, even in an overall surplus, you will strengthen your fat burning pathways-
Because at the time of training, your body is using that metabolic pathway-
Then, if you actually dip into a deficit, you will have a much smoother ride
Hypertrophy is just isolated muscle conditioning
Strength is just energy output potential
Conditioning is just a more inclusive term for endurance
Endurance refers strictly to how many complete rounds or reps one can do before the end
Powerlifting movements are for building abilities
Not for burning calories or improving hypertrophy
Isolation movements are fantastic for maximum hypertrophy integrity
But can be poor for overall athletic performance
Isolation training is almost always best between the 8 to 15 range
And with one or two true absolute failure sets
There is a category of isolation movement movements that is for artists and adepts only
It is essentially a strength of isolation approach
It use a single joint athletic movements and the maximum supported positions to overload the movement
It also combines a low rep high resistance sets
Keeps the rest intervals, overall the same
Caffeine is the greatest performance enhancing drug primarily due to its mental boost more than physical blood flow and metabolic efficiency improvements
The more calm you are the more endurance you will have,
Be more stressed you are, The higher your strength will be
Any sensation that makes you go “oh shit” inside is going to trigger your nervous system to change gears
Whether it be heavy, cold, hot, unstable, smelly, or loud
Failure is when waste accumulates to the point to where you can no longer contract the muscle
It is better to view breathing as a dump of waste than an intake of fuel
Nasal breathing is like a good technique valve so to speak
Meaning, if you can restrict your breathing to being nasal breathing, then you’ll prevent yourself from going into the higher anaerobic capacities in which you spend all your energy and run out of breath 🗣️
Breathing is a superpower because it improves your ability to handle carbon dioxide waste
Most people don’t believe in the power of forgiveness because they have not forgiven that many people
It is very likely that a lot of northern climate types get extra anxious, extra easy when they have internal energy they cannot burn off as body heat
“I’m back and I feel a lot better this time”
-me every time I get back from a 10 minute walk
-me every incarnation
Lack of patience steals more energy than anything else
If you’re afraid of the disease, then the cure is likely going to do more harm
GENERAL INFO
MORE WISDOM THAN KNOWLEDGE
LAST EDITED:12-29-25
ENERGY MANAGEMENT 101
Anticipatory muscles focus mostly on control and balance
They are more mental than anything else
They are heavy feeling focused so when you’re challenging them, you are going to feel a lot of stimuli
But metabolically speaking, they are not very demanding
From an energy perspective
The smaller muscles are the easiest to overlook because the second you pick up a weight that is too heavy, They’re not even gonna get involved.
And in the beginning, most of the time most beginners are picking weights that are way too heavy
At least to build a mind muscle connection to it that is
But beginning with lightweight is the best way to work your way up
The only downside though is if you try to go from a super control- muscle focus to a very fast power - movement focus too suddenly, you’re gonna have a bad time
If you’re supporting muscles or your type two are mostly active,
then you’re going to walk around feeling pretty much impervious to anything under your 50% one max
But you’re also gonna be at least two or three weeks away from proper transition into a power and explosive strength focus
Safely that is
This is because your body is simply not going to turn on those fibers if it is used to getting away with using a lower gear
Momentum is the biggest robber of gainz
And essentially the only way to cheat is by manipulating momentum in the incorrect way
So those who were just simply defining success by completion of a movement instead of intuitive feeling feedback- are missing out a lot
Mostly because lighter weights take a little longer to build up visible results
Just about all fitness mistakes come from trying to look too cool either in the moment or long-term
Fitness really is just about communication with your different muscles and movement pathways
You don’t need very much
Just enough to clearly distinguish your message to the body
And then, once the activity and stress are done,
your body will go into repair mode
And the better you are at repairing,
the more you will rebuild
And the faster your performance will improve
And if just simply trying harder gets you better results,
that means that you were doing a lot of things wrong in the beginning to start
The whole “go hard or go home” mentality is truly for those who don’t know how to program
Because the only option they have is to push to absolute failure
They just can’t distinguish the types of failure
They’re likely too busy training for attention
You can tell who’s training for attention because they’re the ones doing all kinds of different exercises in every single corner of the gym on every single day of the week
Lol, ask me how I know
When you’re doing hypertrophy focus training,
you may need to machine hop
But rarely should you be doing that for every single workout , every single day
Unless you don’t know anything else to do…
I would argue that doing five days a week of just machines is worse than doing three days a week of just body weight
From a general fitness and health perspective
And I’m willing to bet that nine out of 10 people using mostly machines,
are not using them properly
Therefore, you’re missing many important movement benefits from the low hanging body weight tree
But you’re also likely training bad habits, and false confidence
Cause I don’t give a fuck how strong you are on that preacher curl
that shit is not gonna transfer very well to ju jitzu
Big dude’s biggest fears are the smallest forms of cardio
Overweight newcomer activist’s biggest fears
Are anything to do with free weights
Or that involves getting off a cardio machine
Artist’s favorite thing to do is to make fun of people still on the machines
Which is kind of whack because they’re just trolling their own audience
Attention will give you a lot of energy in the gym
The same way a good crowd can change the course of a sports game
It’s just a matter of using that attention the right way
And not letting it go strictly to your head
But if you’re doing a lot of things right in a busy commercial gym,
then you’re going to get a lot of people watching you
And there’s nothing wrong with that
Because that’s how pretty much everybody has to learn
I just wish it didn’t have to be so sneaky and so creepy
Or that anytime you go to try to watch something on Instagram
you end up looking at someone’s ass more than you end up learning anything
The typical cycle is to discover something new and then come to believe that it is the world’s greatest, and that everybody should be doing it
And then you become shocked and disappointed how nobody else is taking it this seriously as you
And then you can either let that lead to your own self-destruction
or you can use that to learn forgiveness and move onto another area and than repeat the cycle
There are really no exceptions
High dose caffeine and electronic dance music - consistently at first thing in the morning - paired with physical stress
will teach you a lot about mind control
Stick mobility is kind of like doing ju jitzu to yourself
You get better at surviving things like ju jitzu
Or stepping out of a car too quickly
Or when you go to sit in the chair and you lean back and the shit goes too far too fast*
Chiropractor’s hate sticks because of how effective they are stealing their clients
Kidding, not kidding*
If you see enough bad reps, then it becomes very easy to distinguish the good ones
Dancing can count as cardio and plyo
If you do it right
MIXED BAG OF GOODIES FROM MORNING SESS.
BIT OF STUFF FOR ALL TYPES & TRIGGERS
MEDIUM LENGTH
LAST EDITED:12-29-25
MENTAL MOB. 12-21
If you are new here or to Fitness firstly, let me welcome you
You have begun a journey that is going to change your life & many of those closest to you
But as I’m sure you are aware
It is not going to be very easy
Mostly because you’ll be spending majority of your time working against your own instincts
But it doesn’t have to be absolute hell and you don’t have to be miserable
The biggest thing is simply avoiding a few of the major mistakes that many make in the attempt to accelerate results
If you can be patient and simply do one extra rep or movement a day
Then you’ll be a different person within a year
But the difference within three months will be shocking
Just need to reemphasize that unless you’re getting into it with the right motives and with the big picture in mind,
Then you are going to have a rough go of it
But there are many tips and tricks that can help accelerate your progress
And while you will have to survive the bare minimum time requirement to make it to the next degree,
You can maximize your physical results and put many amateurs to shame in a third of the time
There is a lot to be said about muscle gain and fat loss, but going down that rabbit hole right now isn’t the best
I encourage you to enjoy reading the writing on the other walls whenever you have time
I use the word “enjoy” loosely, of course lol
Getting back to it
To have the most fun and to maximize results, you are best to apply the kiss method-
Keep it simple stupid
And if you can follow a plan and simply go through the movements, then that is more than enough to keep the healthcare bogeyman away
And probably get some new clothes
Definitely to get some compliments from those nearest to you..
And you may even start threatening those slightly better than you….
But let’s not get carried away right now
There are always two types of people
Those who want to be taught and to understand every little thing
And those who just want to know what to do and want to save their energy by getting to it
And I love working with both of them
Although I’m definitely the first type
So it is my default to take the time to teach the Y behind each and every method and technique
Because the worst thing that a coach could do is have you doing unnecessary movements just because they’re uncertain with their programming..
Cough cough 😷
The pyramid approach always works
But setting the cornerstone is always the hardest
And the foundation is the first you want to build & the last you want to repair
Which requires the wisdom to understand if you did it right before you start constructing shit on top of it
So if you are interested in training at least two or three times a week and want to take the fast lane,
Please schedule a consult
Or shoot an email to
Info.musclesandmovements@gmail.com
And you’ll be shocked, how simple the process can be
We can talk about what a simple and cheap plan looks like,
One that gets you results without getting you some weird data harvesting app,
We could talk about virtual training,
which is the most convenient and flexible
Both pricing and session structure
Or we can talk about more dedicated and more intentional one on one
Which is what I truly recommend
It is expensive, but it is designed to be absolutely life changing
And it’s gonna be way cheaper than anything you throw away on your next medical bill…
If nothing else, I’m happy to answer some questions or crack a few jokes
Hopefully make a new friend 😎
God bless and wish you the best
Don’t be shy,
Holla at your boy
MEDIUM LENGTH
PART INTRO & INFO
COACHING CONSULT PITCH AT THE END
LAST EDITED: 1-22-26
FOR ACTIVISTS
Welcome, welcome my intermediate level friend
There is a lot to be said to the amateurs of the fitness world
Mostly because they’re the ones giving it a bad reputation
So sorry, not sorry if that’s you
But I got the feeling that if you made it this far,
then you’re probably one of the good ones
who is also fed up with the shit
The word amateur really means lover
It just doesn’t distinguish whether it’s love of results
or love of the art of movement
And unfortunately, many fall for the love of results and then soon become egomaniacs
They’re the ones selling shitty personal training, contracts and snake oil supplements cause they know some people are dumb enough to buy it..
Those in it for the love of the art are usually finding themselves pretty frustrated by this point
And that is exactly my aim
So if that is you,
then welcome once more
I am a “humble” guide and I’m happy to assist in anyway I can
Although I have found that at this stage in the game, most of the time, what we do is go back through the basics and laugh about all this shit that we got wrong the first time
So if you can laugh at yourself,
and if you can appreciate the roasting that comes with this degree
then you will quickly rise beyond this phase and become the fantastic athlete you were meant to be
If you can’t laugh at yourself and if you’re taking things way too serious,
And if you are developing a toxic relationship with your bathroom scale,
Then maybe consider checking out the training deck and trying a few challenges..
I have found that it doesn’t take more than three or four good workouts to humble even the most arrogant amateur
I’m sorry for swerving so much
But it’s kind of my thing
So I guess now is a good time to say that the primary goal is to make training as fun as possible
while introducing as many movements as possible
The more movements,
the more resilient long term you will be even if you’re not using heavy resistance
The technical IQ that you will develop will serve you until the end of your days
May they be very far or far away
And enable you to dunk on most “athletes” cuz you’ll realize how dumb most generic athletes TQ IQ truly is..
We cover everything from physical therapy based movements to powerlifting
Sometimes combining them a bit for some extra fun stuff..
But Reminding everyone that the goal is to train for long-term,
Not to maximize short-term results per se
So that means taking a teaching focus approach
While also maintaining an open minded attitude to try new things as often as we can
But I do not mean to paint it as absolute anarchy,
There are very strict performance criteria, and very strict scientific protocols that we will be following
And your form will be judged extremely harshly
in the best most loving ways possible
But if you follow the process, you will be shocked with your results
Just a reminder that -
The performance qualifications are minimums
Most people are performing well above these standards as long as they are consistent
So even though you will have to survive the timeline requirement to make it to the athlete degree,
you can develop a level of performance that threatens most of them
And that is where things start getting really funny
When the amateur show shows up the athlete…
And the athletes get roasted by the actual artists
who hype up the amateurs for the bad ass performance
Swerving again sorry
If you find yourself in between this 18 months to 3-year category
or of the equivalent exercise IQ wise,
Or if the shoe still fits,
Then please schedule a consult and we can get to scheming
Just a friendly reiterating in case you haven’t seen it-
I Offer three types of coaching,
The first short and simple plans based on your preferred timeline
But Everything is outlined for you
The next is virtual coaching,
which is the most flexible pricing structure wise
And then finally,
there is the more dedicated one on one
This is expensive because I don’t work with many people and I’m very selective
Not because I am so great,
but because i respect your time
But also,
because I am pretty good and I’ve earned it lol..
And if you don’t believe me,
then schedule a consult and I can prove it to you very quickly 😈
MEDIUM LENGTH
PART INTRO & INFO
COACHING CONSULT PITCH AT THE END
LAST EDITED: 1-22-26
FOR AMATUERS
Welcome my ambitious friend
Or my soon to be friend, I hope
It is very important that you are here
The experience that you bring to the table is extremely valuable
And needed immediately on the front lines in the war on Fuckery
Athletes are always very interesting to work with because of the dynamic background
And the strange habits and tendencies that you picked up through your travels
So first things first
It’s to get to know your strengths
And your God’s honest weaknesses
No matter how tactfully you have hidden them
Or avoided them
This is where things are also dynamic programming wise
If you have a specific sport, hobby or skill that you wish to focus on improving
Then that becomes front and center of our programming
And we take the proper approach
So don’t expect me to be trying to convert a golfer into a linebacker
But I’m also going to have to insist that you trust me
And that there are many universals in the world of function that anyone can benefit from
And the primary point of all of this is to be more resilient and less injury prone
And I can promise you that if you can survive, someone actually trying to break your arm off
Then there should be no reason why you cannot build a defense against a field
Or swinging a stick of some kind
Or catching God knows what
I am not a super scientific exercise physiology, sports coach
They usually are too busy talking about their qualifications to actually disclose if their expertise is appropriate or not
So to be clear
You can view my style of athletic coaching as to become a jack of all trades
Not necessarily to master a specific
But you may be surprised by how many things you do master accidentally along the way
My experience is with pretty much all sports
I mean, I can list them here, but that would seem like worse humble bragging
And take up space
Which isn’t very functional
Or fun for someone to read
So my point is that,
By keeping a movement first mentality, you’ll be able to play pretty much any sport you want
Or even if you’re a sport is just being jacked
Or is looking as jacked As reasonably possible
as some kind of suburban prisoner..
Because my real expertise comes down to weaseling out of life’s weird situations
Like sourcing protein on the go
Or not letting a fight with your spouse ruin your leg day
Or what to do when your you’re gonna go out that night, but you’re also gonna go train at 5 AM
Or what to do when you’re training three or four times a day even
I’ve been there and I’ve done that
And I could go on about all the people I’ve helped walk that path
But once again, this is about you and not about how great I am at helping people
Even though this is also kind of about that…
Anyway
I hope you’ll schedule a consult
Everyone’s a little different of course
Usually for athletes, though you’re gonna want some pretty hands-on guidance if you’re getting serious
Especially if you’re training more than once a day
This is where I strongly suggest the virtual one-to-one guidance
Or the more dedicated in person coaching
If you’re crazy enough, that is
I’ll circle back with one last thing
I mentioned that my goal first is to adapt to your current sport if there is one
But most of the time, even those who are recreational athletes, find more benefit in just trying the traditional M&m functional programming approach
That way you’ll be able to do martial arts, contact sports, outdoor sports, even ultra endurance activities like backpacking and racing
That’s because the programming is scheduled and designed accordingly to balance the demands from every respective sport
So if things like rock climbing, jiujitsu, trail running, or even powerlifting sound fun
Then you should really get on it
God bless and wish you the best 💪🏻
MEDIUM LENGTH
PART INTRO & INFO
COACHING CONSULT PITCH AT THE END
LAST EDITED: 1-22-26
FOR ATHLETES
Welcome you artistic genius you
I appreciate that you would humble me with your time
I mean that sarcastically and sincerely
Balancing best of both worlds as a true artist would, of course
First thing is,
I’m more interested in what you might be doing than what you might be hoping to learn from me
Because by definition those who fit this degree, have specialized some form of training in some relatively unique way
Or have become so skilled at overcoming daily bullshit
And dealing with fuckheads that I’m sure you’re sitting on a treasure trove of nice tricks and tips
So really what I’m here to offer you, is just some fresh perspectives
& Very specific detailed techniques
That only one artist to another would appreciate
And to make fun of all the athletes and amateurs competing with each other for different T-shirts
I will begin to humble brag now,
If you choose to consult with me
I offer you literally thousands of different time test tested movement techniques
All with intentional madness behind every method
& I’m sure you can appreciate the expression,
"Every inch matters"
So every angle
Every movement
And every session is very intentional
But because of this sheer level of complexity, it naturally is going to look like madness to a non-artist
So this is the point where I say
if what I’m saying doesn’t make sense,
kindly go back down the performance pyramid
But if what I’m saying sounds exciting more than threatening,
Then I think we’ll get along great
And have a blast making some cool shit together
Or just partying honestly
Hell, if you’re cool enough, let’s skip the phone call and just grab a lift or a joint
Kidding not kidding
I would reiterate my coaching options now, but I’m not gonna disrespect you because I know you would’ve read through all my other shit
Or you’re gonna do it anyway
So I’m just gonna sign off now
Wishing you the best and God bless 💪🏻
MEDIUM LENGTH
PART INTRO & INFO
COACHING CONSULT PITCH AT THE END
LAST EDITED: 1-22-26
FOR ARTISTS
Welcome old wise one
Or Young wise one
Cause if you’re doing it right you probably have started reversing your aging by now
Probably because you’ve discovered the secret
You know,
which is just simply working with others
And if you haven’t discovered that- that is the secret yet then I suggest maybe going back to the artist degree…
But assuming that you are still here,
Then I mean, honestly, I could go on, but what are you waiting for?
I’m sure you’ve read everything else or at least you’re going to,
You already have your judgments and opinions of me
There’s no way you could not
The only question is if you like the goods
I would say that
the odds may be good
But I will warn you that
the goods may be odd
If you were not scared off by now,
Then you seem like you could be a new best friend
Or a beneficial nemesis
Holla at your boy 🤙🏻