Every once in a good while something mean takes over and I find myself hankering for some ol' timey self-destruction. That is, the urge to wholly obliterate myself. To confect something describable only as heinous, twisted as a thumbscrew; and then to work that something until I feel good and satisfied—which is to say until my faculties are scattered into a frenzy and my body reduced to a mash.
Is it ever for good reason? Sometimes, yes. Most times, probably not. Don’t matter though. Because sometimes we get the green light. That is, things are well oiled, and the machine is finely calibrated for a richly deserved ass kicking.
When timed properly, the proverbial smack down is quite often to the good. The outcome is surely as profound as the premises! Fat is blasted, the muscle making machinery is sparked, and you walk out of the gym feeling naturally enhanced, smiling like Bob.
Besides, there’s something to be said about redlining yourself from time to time, you know, just to see if you got the stuff. Testing your mettle, so to speak.
It’s best to be prepared at all times, my friends, because ye know not when the master of the house cometh home.
The House of Pain Kettlebell Workout
4 odious complexes, two rounds of each. Then, the ab butcher. Welcome, my friends, to the House of Pain.
Here, the chief aim is survival. Secondarily, it’s poise under pressure.Here are the recommended operating weights:Males: a set of 20-24kg bellsFemales: a set of 12-16kg bells. Fresh Off the Yacht will be used to get the blood coursing:
- 5 x one arm swing
- 5 x cleans
- 5 x snatches
- 5 x jerks
- 5 x reverse lunges
Repeat on the left side to complete the complex. Run this complex twice.
Next up is two rounds of the Holy Fiver:
- 5 x Double Swing
- 5 x Double Snatch
- 5 x Double Clean and Press
- 5 x Front Squat
- 5 x Push Up
Then onto two rounds of Sequential Dismay:
- 8 x Double Clean
- 5 x Front Squat
- 5 x Double Clean
- 3 x Front Squat
- 3 x Double Clean
- 2 x Front Squat
- 2 x Double Clean
- 1 x Front Squat
Finally, a trip to the Ab Butcher:
- 8 sets x 6 reps of Hanging Leg Wipers
The Chronicles Of Strength Inner Circle
Here's what I got lined up for this month's Inner Circle
members.The Inner Circle Newsletter (March):
Inner Circle Webinars (March):
- My unabashed thoughts on Crossfit
- The Truth About Cross Training
- How to Make a Strength and Conditioning Program that Doesn't Suck
- My Thoughts on The Science of Exercise
- The Vital Few: My Selection of the Choicest Exercises for Full Body Strength and Power
Inner Circle Coaching Call In Days
- A Day In The LIfe of Pat Flynn. Oh Joy! Discover everything I do on a day to day basis to maintain my levels of health, strength and leanness. From what I eat for breakfast (if I do even eat breakfast...), to my daily training, to my daily mobility routines, and even my pre-sleep rituals. I'm laying it all out for you!
- Webinar Request Night! That's right, you pick the topic, I give the presentation.
- More to Be Announced.
Time Crunched Workouts of the Month:
- 15 Minute Speed Coaching Calls. Bring It!
Paleo Recipes of the Month:
- The "Filthy Flynn Fifty". 8 of my favorite movements. 50 reps of each. No mercy.
- The "Jagged Edge". A crash course on uneven double kettlebell complex training.
- Paleo Jumbalya
- Meatballs and "Pasta"
Want all this and more?Then CLICK HERE to join the Inner Circle
. No obligation. Cancel anytime.
4 Ab Exercises That Don't Suck
The secret to abs is that there is no secret to be found anywhere at all. Great abs, which I liken to the big, blocky variety (for the fellas, naturally—let us go with delicately trimmed for the ladies) are the results of (1) a low enough body fat percentage and (2) an amply muscled midsection. In other words, great abs are chiefly a function of the following inputs (1) caloric restraint, (2) metabolic efforts, (3) heavy ab work.
And here again rolls in the same old chestnut. But I welcome it warmly, as I do all truths, no matter how cold.
Because here’s the thing, really. If you want to rise above average then you must be willing to do the things the common stock are not, able enough to do them, and unapologetically industrious in your doing of them. Anything else invariably results in a reversion to the mean. And only the losers have a central tendency.
The Hanging Leg Wiper
Hanging Leg Raise
The Narcissist's Pre-Workout:
Kettlebell Workout of the Week Episode 70
Entering the gym, I chugged behind some brute like a loose caboose. After a few clicks I detached and glided over to the kettlebell rack to work what sits a few scoops below.
There I performed the fundamental pre-workout ritual of any narcissistic human being: to look hard into the mirror until utterly exhausted of the subject matter—this activity, you should know, averages 7 minutes. Afterwards, and only afterwards, do I find myself in a state favorable for bodily exercise.
On Monetizing Your Blog
[The following is part three on what is turning out to be a five part series on blogging as a profession. CLICK HERE
to read part 1. CLICK HERE
to read part 2.]
Blogging frequently emits an alluring but somewhat artificial scent: A scent that naturally baits two brands of people.
The first brand is chiefly folks of the common store bought variety, plain as a bowl of corn flakes. Their gross desire for an easy opt-out of the human comedy is surpassed only by their colossal lack of true ambition. Quite simply, they hate to work, and so are lured into blogging by the fishy smells of the charlatans, the quacks, and the counterfeits.
If what I have just detailed describes you, even distantly, then I must encourage you to pass on. I am not capable of helping you.
Look, I’m not discouraging you or anything like that. There are many bloggers who rake a king’s ransom in the business of swindling. And if I have something to say to these jackals, it’s not to scorn them for sucking in the intellectually underprivileged—that, I leave to God. Rather, it’s to ridicule them for any and all lack of ingenuity in how they go about their business. Insofar as I can tell, the cheats, tricksters, and charlatans have been using the same old, horribly overworked devices since the dawn of this republic. All I’m saying, really, is that it’d be nice to see a quack with some freshness about him.
But here I go off at a tangent. Let us get back to where we were.
The second brand is that of the artist. This person is marked intrinsically by fire in perpetuum
. This is what keeps his blood boiling over, his legs on the trot—and his spirit pushing forward—stopping never at dead ends or dog shit. He understands that security is a false and limiting crutch, and seeks nothing of the sort. His appetite is whetted only for accomplishment.
The artist does not know it all—but has the proclivity to learn it all, to suck it in ad infinitum
. And his chief purpose is to contribute to a whole
greater than himself—if you’re a rationalist you may call it the cosmos—spiritualists would perhaps say it’s celestial—and hippies would probably call it life-force, or something like that. Truthfully it doesn’t matter what you call it, because the net effect is the same: The artist creates.
Are his actions largely money driven? The answer to various degrees is often yes. Sometimes this is in part, other times it is in whole. Either way, the artist is scarcely propelled by anything rooted in altruism. In form, this may appear to be the case, but in substance human essence remains predominantly self-interested. This means little, though, because the true artist—whatever his motives otherwise—invariably aims to create something that is good. And so he thoroughly intends to improve the earthly balance sheet—to strike the asset account with a hard debit.
What I have defined is the artist. But what I have redefined is the entrepreneur: The person who generates value. This is to say the person who helps persons.
If what I have just detailed describes you, then I can help. I can help you to get the word out about the value you create, and I can help you to make a fair return on it.
Our "One Page Business Plan"
Blogging would be the perfect job, save for the fact it’s still a job. It’s a full time gig. So it will beat you up, and, at times, kick you square in the nuts. These are lessons one must learn by hard experience, I suppose, but if you take this as true now it will save you a lot of pain later.
Now if there is one more lesson to be learned before we begin, let it be this: There is no good purpose to be served in promoting crap. Doing so—as any practiced marketer will tell you—only hastens the rate at which people find out you suck. To wit: You ought to be the absolute best at what you do before you start saying you’re any good.
Just something to keep in mind, that’s all.
Now rather than tell you what you should do, I’d like to show you what I do. That is, what I’ve done well, or what’s worked well for me. You may take whatever you’d like—and if you’d like to work closer with me on all this stuff, then I encourage you to investigate our Killing It With Ketllebells Certification
, where Som and I will help you to develop and implement your own marketing and business plan (online, offline, or both), and teach you how to run large group kettlebell bootcamps.
For ease, I will fill out a “one-page business plan”, answering the three following questions: 1. What Do I Sell (and How Much Do I Charge)?
2. Who Do I Sell It To?
3. How Do I Get The Word Out?
I’ll answer the first question now, and save the other two for a later post.
What Do We Sell and How Much Do We Charge?
This blog is a major marketing vehicle for both my online and offline businesses, if I may presume the two can be separated out.
I’ll start with what we do offline.
My Killing It With Kettlebells bootcamp business is run out of The Dragon Gym in Exton, PA. I have largely opted out of personal training as a service offering. Instead, I run six large group classes a week: Mondays and Wednesdays at 12pm, Tuesdays and Thursdays at 7:30pm, and Wednesdays and Fridays at 5:30am.
Pricing for our bootcamps ranges from $149-199/month depending on the level of membership.
We also host multiple workshops and seminars throughout the year. [ I suppose now would be as good a time as any to shamelessly plug Strength Fest
Pricing for workshops and seminars ranges anywhere from $99-999 depending on the event.
Lastly, we offer our Killing It With Kettlebells Instructor Level Certification
and Fitness Business Development Program. This is where Som and I teach you how to teach large group kettlebell bootcamps. We also show you the ins and outs of our kettlebell business, and help you to create and implement your own business and marketing plan. We limit the group to 12 candidates. This is not a beginner kettlebell course
. This is a course for those who are interested in learning to coach large group kettlebell classes, and for those who are already in, or are seriously considering opening their own fitness business
. In short, we help you to do what you love and make good money doing it
This is our most expensive offering, but I’ve heard it’s really worth it. If you think you might be a good candidate for this certification, email me at PatFlynn@ChroniclesOfStrength.com
with the subject line of “KIWK” and I will send you a series of questions for you to answer so that we may figure that out. We can even get on the phone and chat about it, if you’d like. No obligation. Promise.
Pricing for our Killing It with Kettlebells Certification ranges from $997-1997 depending on when you register.
There are a few other things I do offline, but those are my major profit centers. So let us move now to what I do online.
Our online business is a mix of bigger ticket items, lower end entry points, and continuity programs. We’ll start with the latter. The Chronicles of Strength Inner Circle
and the Chronicles of Strength Print newsletter is my current continuity program—that is, this is a program where membership is billed monthly. The Chronicles of Strength Inner Circle
includes a full print newsletter
mailed out to members every month. This is quite frankly my best work. I put more time into that newsletter than I do anything else, and I love doing it.
Additionally, members of the Inner Circle get private email coaching access to me, coaching call-in days with me, monthly training webinars, monthly recipes, monthly workouts, programming, you name it. The Inner Circle members are my best and most loyal customers, so I do everything I can to help them succeed—to provide them with value far above and beyond what they pay to be a member each month. As an entrepreneur or business owner, your aim should always be to exceed all expectations. Unless of course your aim to run a mediocre business.
Pricing for my Inner Circle members ranges from $19-39/month depending on the level of membership and whether or not they live inside North America (postage is a killer).
*If you are not yet an Inner Circle member, I’d love it if you tried it out for a month. You can cancel anytime, so there’s no risk when you sign up
On the lower end of the pricing spectrum there mostly sits a selection of eBooks and ePrograms. The Birth of a Hero Vol 2
stands tall at the top of the charts, sells like ice in Hell.
These range from $27-99 depending on the product.
The bigger ticket items include private coaching with either Som or me (we offer both business and fitness coaching), training webinars, and specialized programs.
The pricing for these ranges from $299-699.
If you are interested in private coaching and would like to know more about what we can help you with, email me at PatFlynn@chroniclesofstrength.com
with the subject line of “coaching”.
Effectively, that is the sum of it all. Effectively enough, anyways. PS
- If you have any questions about any of this, please post them in the comment section
. I'm here to help.
The Century - 100 Rep Bodyweight Workout
The Century, so entitled by its lofty rep composition, is a proficiency exam courtesy of the elusive Paul Wade, author of Convict Conditioning.
Assuming I made no misinterpretations, the task is as follows:
40 x squat
30 x push up
20 x hanging knee raise
10 x pull up
40 x squat
30 x knee push up
20 x hanging knee raise
10 x australian pull up
I think I passed. Som did pretty good too, but I think he may have missed a rep on the squats. That's OK, though, because he's ninja.
Kettlebell Workout of the Week:
Episode 69 - The Big Four
Thanks to my buddy Christa for riffing this one out to Pantera and making it look pretty.
Rock out as many rounds as you can in 15 min.
Will You Answer Me This? Please?
So as many of you know I have a primal fitness book coming out through Wiley. I know I've been a bit scanty on the details, but that will change soon. Promise.
Anyways, I wanted to get your feedback on something. Got a minute?
If I could answer any one fitness question for you in this book, what would it be?
Please post your feedback in the comment section. I don't care how relevant you think it is, I just want to hear from you.
There may be some prizes for the most thoughtful answers...
*[The following is a continuation on what may very well turn out to be a four part series on blogging as a fitness professional. CLICK HERE to read part 1]*
Many beginner fitness professionals (and writers) are attracted to blogging not because they have anything really important to say, but because it seems the easiest way for them to say what they feel is important, but is not at all.
Most of what fitness bloggers write is rubbish. At best, it’s a wretched form of journalese. Most commonly, it’s childish nonsense. Yes, I say this even about the most popular bloggers—as one does not have to write well to write successfully—as there are many prosperous bloggers who write trash, and countless vain bloggers who write bouquets. Really, to fare well at this trade, one just has to work the clichés of the craft.
This is why we are swarmed, again and again and again, with the same dull and banal knowledge, set forth in the same shoddy and loose workmanship—their sentences hanging unlaced, flabby as their necks. Most of these folks write the same, because most of these folks think the same
. And so their work is as fresh as their thoughts are stale. This is to say it all very much reads like a flat soda.
Information: They simply ingest and regurgitate it—rarely do they digest it themselves. And the result is a colossal waste of bandwidth, if you ask me.
I cannot help you to not think like everyone else. It’s on you to discover how to make new connections, relationships, and significances between things. And to be honest, I don’t think anybody can teach it. I think it mostly has to do with your DNA. You either got it, or you don’t. And if you got it, well then welcome to the vast minority— 1% of 1/5 of the American population, I reckon. This sounds kind of cruel, but it’s what I think is true. So maybe this makes me something hard-boiled and unsentimental? Oh well.
What I can do…I mean, what I can try to do, is help you to not SOUND like everyone else. I have a few ideas on voice and style that I’d like to share with you today. Some are my own. Some are borrowed. Borrowed, from writers I greatly admire: Samuel Clemens, E.B White, and William Zinsser to name three whose books at present sit to my right and to my left.
Voice and style are potent devices. With them, you may very well get away with writing the same old shit, because it will be decorated by your charm. It is how you can breathe new life into something dead or dying.
Now when it comes to voice or style, many will say that you ought to write for a particular audience. And many college professors will tell you that’s probably the right thing to do too. In fact, my college writing professor told me just that. He said it was the number one rule.
But I don’t think it is. I think this is what causes most to write in that wretched form of journalese. And I think any attempt to teach writing as a set of rules is as futile and as silly as an attempt to teach someone how to sing out of their butt.
Really, if anything, you should write for yourself. Write what you want to read. Write what you want to talk about. Write what you love.
And I think that last part’s really it. Writing what you love. Because what you love infallibly oozes out anyways, and there’s little good to be had trying to clot it. Instead, put what you love on tap and keep your opinions always ready. [Me, I love opining almost as much as I love hearing others opine, and telling them they’re wrong.] Now finding your voice, as far as I’m concerned, is no act of finding at all. Rather, it’s an act of unleashing
. Your voice is who you are, and style is an echo of personality. Finding your voice is purely the result of self-expression. Well then Pat, if style is as easy as expressing yourself, then why do many find it so difficult?
Observe the following well: I said finding your voice is as easy as expressing yourself, but never did I say expressing yourself was easy
However, I believe all the difficultly related to this may be reduced to two arenas: (1) A lack of skill and (2) a lack of balls.
To illustrate the first issue: A man can no more push out who he is through words when he lacks the skill to write than he can through melody when he has no ear for music.
To understand this is to know what it means to say that we ought to first master our tools, and learn to approach the pen as a musician does the piano. This is a convenient analogy, because through our tools—similes, metaphors, antithesis—we string words together, as a musician does notes—through scales, chords, arpeggios.
Any musician—save, of course, the shitty ones—first takes the time to master his craft. And the more the musician hones his tools—his vibrato, his staccato, his smearing—the easier it becomes for his soul to shine through.
This is not a rule mind you, just a suggestion.
And so I'd now like to submit my thesis: Skill is the undying requisite of style
Let’s now cast a neon light on this point: You cannot express yourself through voice—at least in any manner describable as intelligible—without first acquiring the skill of language. Therefore, how could you ever reasonably expect to showcase your ambiance on the back of the written word without first securing even the slightest grip on the art of writing? This question is purely rhetorical. But you can still try to answer it if you’d like.
Now I said the second difficulty to overcome is a lack of balls. I won’t speak long on this, because there’s not much to say on it. I suspect audacity can be learned, much like anything else, but I’m not the one to teach it. All I can say is that writing bold is like asking out a pretty girl. If you do it, and she says no, you’re humiliated. And that’s no big thing, really. But if you don’t do it, then you’re forever regretful. Now that sucks. [The other option is if you have a friend who likes the same girl, then you tell him what to say and watch what happens. That’s called being a ghostwriter.]
What you’ll find, as you settle into your own as a writer, is that your style is simply who you are and how you’re feeling on that particular day. And this is why my writing often sounds different—why I sometimes come off thoughtful and other times silly—because mood colors writing.
When you’re in high spirits your words will bounce along as spryly as a ping pong ball. When you’re gloomy, your prose will weep. And if you gotta shit, then it may all read a bit rushed.
Now, in some instances it’s important you temper this. But in most cases, it’s best if you don’t.
Some Major Announcements:
Killing It With Kettlebells Cert Registration Now Open
- We are officially opening up the registration for our next Killing It With Kettlebells Instructor Level Certification. It be will be hosted the two days prior to Strength Fest, May 30th and 31st. [Yes, those who register for our certification will receive a substantial discount to Strength Fest--just be aware that this means you are pretty much living with Som and I for a week at the Dragongym--take that how you will :) ]
This is the ONLY kettlebell certification that focuses entirely on helping you to grow a business around doing what you love, namely large group kettlebell classes/bootcamps. We limit the group to 12 so that each member receives individualized business and marketing attention,and plenty of time to hone their coaching skills on live participants.
This is NOT a beginner kettlebell cert. This is for those who are experienced with kettlebells and want to learn how to run safe, fun, and effective large group kettlebell classes. It's also for those who want to learn the business side of things.
CLICK HERE for more information. Our last certification filled up in less than one month after we opened registration. So if you are serious about attending this event, and learning what it takes to run your own fitness business, or are looking for some strategies to improve an already existing fitness business (or even if you just want to become the best possible coach you can be), then you must not hesitate to register for this event!
Here's what a few of our instructors had to say about the last event:
- Speaking of Strength Fest 2013, CLICK HERE to get your tickets now! The next early bird discount ends 4/1/2013.
- I've received many questions regarding the book deal I mentioned last week. I can't say much now, but promise to release more info when possible. I can mention, however, that it will be released through Wiley and will have a Paleo Fitness flavor to it. More to come soon.
The Kettlebell Workout of the Week:
Episode 66 - The Muscle Masher
Finally, I leave you with this. If you like it, and want more of this sort of thing, I invite you to become a Chronicles of Strength Gold Member
and subscribe to the Chronicles of Strength Print Newsletter.
One of the more curious trends today is this idea of sensibleness. Some may call it reasonableness. Others may call it feasible. But I mostly call it a waste of one’s time.
Of all my proudest accomplishments, few—and I mean a very narrow few—were brought about through reasonable means.
The reverse is true too, and Lord knows whenever the Holy Spirit sees fit to inflame me, I’m known to pull real some crazy shit. And so, many who know me call me crazy, fanatical, obsessed. But these words, really, are just what most losers use in attempt to describe habits largely foreign to them: such as persistence, commitment, dedication.
By now, you might well know where this diatribe is heading.
Leanness—and I’m talking super-leanness, like the leanness you see in the picture of me above—has scarcely ever been achieved through anything that the common man would describe as reasonable. Frequently, I find it labeled absurd, ridiculous, outrageous. But hardly reasonable.
Here, I now feel somewhat obligated to mention that most folks do in fact need a reasonable approach. Otherwise, they will not adhere. And in the long run, the person who trains and eats reasonably for an extended period of time, will at all times experience superior results than the person who trains and eats unreasonably very briefly. But this point I believe is so plain that I refuse to elaborate on it any further. Dan John wrote an excellent piece
on this not too long ago. I highly recommend reading it.
This post today, however, is not for most
people. The average person, however wonderful they may be on the inside or otherwise, quite often and quite simply lacks the tenacity to wrestle with the immensely onerous. But this is no concern of mine, as I do not solicit the patronage of the average
person. My readers have all been to school, and understand the facts remain the same: if you wish to rise above, then you must do what most others do not.
Here are some of those things (truth be told, I don't find any of this all that unreasonable):
1. Cut carbs down to 100 grams a day or less
2. Consume the majority of your carbs from nutrient dense veggies
3. Consume the majority of your carbs post workout.
4. Train regularly in a fasted state
5. Train regularly at a high intensity
6. Move frequently at a low intensity
7. Eliminate all sugar from your diet (with the exception of some fruits and veggies)
8. Eliminate all grains from your diet
9. Eliminate all industrial “vegetable oils” from your diet
10. Eat plenty of lean protein sources
11. Eat plenty of essential fats
12. Don’t ever eat anything with the word corn in it. Including corn.
13. Eat organic
14. Occasionally fast for a full 24-32 hours (once a week is a good start)
15. Eat less frequently (3-4 meals a day is plenty)
If you would like further clarification on any of these points please let me know in the comment section. Please post any questions you may have there too.
If you enjoyed this post, and would like to learn more, I hope you consider subscribing to my print newsletter
and becoming a Chronicles of Strength Gold Member
Personally, for those of you who care about my personal affairs, I eat, on the main, two meals a day.
I eat a lot of eggs. I eat a lot of bacon. And I watch a lot of Matlock.
The two former keep me fit; the latter happy.
And I think, for those of you who care about what I think—which I hope there to be at least two of you—that with only a handful of exceptions, most people’s remediable health issues could be easily remedied by following a diet that contains no unnecessary meals and by eating meals that contain no unnecessary foods.
To keep this simple, let us say that an unnecessary food is any food that does not promote a healthy gut and a healthy hormonal response. To briefly illustrate this point let us rail against Goldilocks and her imprudent taste for porridge.
Whether the porridge be too hot, too cold, or just right, I don’t give a damn, because porridge is pointless, which is to say that there is nothing worthwhile found in porridge that can’t be found elsewhere for less carbs and less calories.
I will talk more on this some other day, but not today, because I’m frankly just not in the mood to talk about porridge. What I’d like to speak on is feeding frequency, and specifically address the question of “how often should we eat?”
The answer—out of respect for brevity—is not often.
Krampus eats only once a year and seems to be in fine form
I sing the gospel of infrequent feedings and fasting, because eating frequency (how often we eat) dictates whether we age like fine wine or a bin of fruit, and if you are interested, even slightly, in self-preservation, then you ought to generally eat less; and by less I don’t always mean less calories—although that is sometimes the case—what I mean to say is less often
The evidence supports my sermons. Pay attention now to how feeding infrequently slows the aging process and promotes successful aging
. Pay closer attention even to how eating less often, not eating more often, slays body fat
and surges natural human growth hormone
Now, if the business of burning fat and building muscle intrigues you, then promises of surging growth hormone should excite you. So Pat
, you might now ask, how many meals a day is ideal
? I’ll venture the suggestion that three meals a day is serviceable
, but if you want to be like me—which is to say (INSERT YOUR OWN COMPLIMENT HERE)—then eat two. For seven bonus points, mix in a full 24 hour fast in once a week. For twenty three bonus points, follow The Birth of a Hero
Now my critics, who customarily lack any sort of intellectual decency, will cry “blasphemy(!)” from the rooftops when they hear the ringing of this tune—as most fools from the prairies do when they find themselves in over their depth.
These folk are too busy with their forks to practice any sort of intellect, and are left with no other alternative than to subscribe to conventional wisdom, which holds that if you fail to feed every twenty minutes or so, that “your metabolism will slow down.”
There is no more a fatuous delusion than this, and my advice is that the ignoramuses that sing this gospel are best served ignored, as my evidence and experience blasts their buffoonery.
It had to be done. Not sorry.
Aside from chopping fat, food abstinence may also aid in constructing muscle—if you so let it, which is to say that fasting
, even short term fasting, improves insulin sensitivity
and potentiates the muscle building mechanisms, which in itself is to say that fasting makes it possible to gain lean mass more efficiently
What is more, is that fasting and reduced meal frequency seems to encourage the growth of new brain cells
. Is this to say that there is hope yet to elevate the collective IQ of the human race above 16? This I doubt, but fasting may prove to be a useful device to ward off the odds of developing Alzheimer’s or some other form of neurological hiccup down the line.
There is a crowd, and it seems to be a growing one, that bashes fasting, and they are, for the most part, a disorderly bunch of nincompoops. I have found that those who dismiss fasting, for the most part, have done so not because fasting doesn’t work, but because they lack the discipline to make it work.
This is a common theme amongst simpletons who yet again get in over their depth—to declare anything that is beyond their depth to be simply nonsense. Nonsense I tell you.Again, thank you for reading today. I like to talk about this stuff so please drop any questions or comments you have in the comment section
A Few, Brief, but Exciting Announcements
I have some exciting new launches planned for this month, so keep your eyes peeled over the next two weeks.
I have put together a full online 21 day body transformation program (nutrition and programming) for the new year, and thanks to the results of the recent Survey Monkey that you all participated in (you did participate...didn't you?), I have begun to compile a "Best Of" mini-eBook that I plan to launch before or around Xmas.
In honor of the Christmas spirit, I would like to give away one copy of each of my new products.
For a chance to win, just leave some love in the comment section. Or some hate, if you must.
I will choose two winners at random on Sunday evening!
In life, there is no more painful a curse, than to be on poor terms with yourself. Also note that such a curse is self-inflicted through the neglect of what I believe to be the two foundational requirements for exceptional living.
1. Vitality of body.
My definition of which is one that is free from all ailments as far as practicable. A body that requires little but offers much, is resilient and spirited. A healthy body is not just absent ill-health, but vigorous.
2. Tranquility of mind.
Tranquility of mind (a concept I first learned from reading the works of the Ancient Greek philosopher Democritus) is what the Greeks called “euthymia”:
“A mind that is well-disposed to itself, happy in its own condition, and can bear its own company. A mental state that follows a smooth and unwavering course and is not interrupted with false excitements or depressions.”
Everything is as your thoughts make them so. No external pleasures can override the deep lack brought about by a lack of confidence and satisfaction with oneself.
These two criterions are, unmistakably, unattainable. Ideals are not meant to be obtained, only pursued, for it is the pursuit, not the obtainment that matters. Do not judge success on whether or not you ever reach such a pinnacle, but rather, who you become in your quest. Should anyone ever achieve either of these two states, I suppose that’d make them a sage. Such people seem to be as prevalent as unicorns.
The 5 Principles for Exceptional Living:
1. Eat Less and Move More
Over production of insulin, from a high eating frequency, is slowly cooking America to death. Combine that with a sedentary lifestyle and you’ve discovered the function for accelerated aging.
On the contrary, short intense exercise combined with fasting keeps the mind and the body biologically young.
Do not overcomplicate the matter as most do. You do not need a strict exercise regimen or dietary protocol to achieve physical excellence.
Abstain from food during the day, move around often and sporadically (sprint, push, pull, crawl, roll, squat, etc), and consume the vast majority of your calories in the evening.
2. Read Often
Words are nourishment for the mind. Make it a habit to read every day. But avoid the trash. While you may find a penny in a garbage can, there are much better places to look for something of value.
A book is only worth reading if it challenges you intellectually, and encourages you to reach and pull yourself up to a higher level of enlightenment. I doubt you’ll receive any such courtesy from the Twilight series.
Here are my three personal favorite non-fiction works that I reference almost daily:
- How to Read a Book by Mortimer Adler
- The Elements of Style by William Strunk and E.B. White
- Psyco-Cybernetics by Maxwell Maltz
3. Do Nothing Some of the Time
I challenge you, starting tomorrow, to do nothing for ten minutes every day. As I did on my first attempt, you will find this meditative drill to be exceptionally difficult. The objective is to be only in the present. Do not let your mind wander into the future, or regress to the past.
In today’s crowded society, meditation has fallen to the wayside. People have grown uncomfortable in solitude, and often seek out company not because they need it, but because they cannot bear their own.
Learning to find comfort in your own mind takes time, practice, and consistency, but yields deep feelings of self-satisfaction and serenity. Nothing works better than doing nothing for resetting the mind. Ten minutes a day is all I’m asking.
4. Keep a Few Good Friends and Avoid Contamination
You become the average of the five people you hang out with most—isn’t that what they say?
Nobody is perfect, so when pursuing friendship, I encourage you to seek out the “least bad”.
Disease starts when you mix the healthy with the sick. So avoid those who spend their time complaining, whining, and lamenting. Their intentions may be all well and good, but their negativity is infectious.
Also avoid people who preface their sentences with statements such as “can I be honest with you”, or “can I tell you the truth?” What the hell are these people getting at anyways? Such pretenses are unnecessary to people who are genuinely sincere, and indicative of those who are only conditionally honest.
5. Find a Purpose
What makes it worth being born?
What causes joy in being numbered amongst the living?
What makes it all worth the hustle—the trial, the tears, the sweat?
The answer, I deeply believe, is finding a purpose in life. There is no greater return to be had than from dedicating your time to something greater than yourself.
To this end, I believe that everybody should have a little PMS. That’s a personal mission statement, mind you. Developing a personal mission statement takes time and deep thought, but will offer your life clarity, impetus, and fulfillment.
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Kettlebell Workout of the Week:
Episode 17 - Bottoms Up!
PS-CLICK HERE to check out The Birth of a Hero Vol 2!
When: September 17th at 8pm (Eastern)
Where: Hosted From Pat Flynn's Secret Lair
Most complain that life is short, but that is untrue. Life has been provided in the most generous of quantities, allowing for the greatest of achievements and experiences, so long as the whole of it is well-invested!
Unfortunately, most squander the vast majority of it on the completion of useless tasks...
Don’t spend another single second of your life doing something that doesn't make you incredibly happy—or struggling to succeed at doing what you love.
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DO NOT HESITATE OR DELAY.
SEATING AT THIS EVENT IS LIMITED AND WILL FILL UP EXTREMELY FAST!
Here's a Little Bit of What I Will Be Covering at this Unprecedented FREE Two-Hour Event:
- The Ultimate Lifestyle Fitness Business Model
Escape the conventional business lifestyle and learn how to create the ultimate LIFESTYLE BUSINESS. I’m talking about minimizing work and maximizing peak experiences in your life.
- How to Attract MORE Customers
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Discover how to prevent how leads from falling through the cracks and how to automate the sales process with our bulletproof conversion systems.
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- The Truth About Social Media
How to use Facebook advertising to generate highly qualified leads, increase your brand equity, and effectively position yourself as the go-to-expert in your area.
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No more confusion about pricing. I’m going to give you three proven pricing models—and show you exactly what you should be charging!
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No more dealing with Negative Nancy or Flakey Phil. I’m going to teach you exactly what you need to do attract the most qualified—and the downright coolest clients—that you’ll not only want to work with, but would want to hang out with anyways!
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Discover simple, easy to implement business processes that automate work, eliminate waste, and will provide you with a huge competitive advantage over the competition. This is where 99% of fitness business owners fail—can you afford to be one of them?
I look forward to teaching you EVERYTHING you need to know to start, run, and grow your very own lifestyle fitness business!
- Pat Flynn
PS - I am testing out a new webinar software for this event, and space is extremely limited! If you are serious about running your very own fitness business, CLICK HERE to register before all of the seats are taken!
Stress and anxiety are not the consequences of an external source, but rather, your opinion of it; moreover, your reaction to it.
If you don’t like what you experience—that is your own fault—that is your own judgment—and nobody’s preventing you from changing your attitude.
Crying instead of laughing over spilt coffee doesn’t make it any less spilt—only you more wretched.
Humans don’t have a fixed action pattern—you have complete control over how you respond to every event in your life—this is what separates us from the goose and the bear.
Upon the arrival of winter, the goose can only fly south and the bear always becomes lethargic. These creatures have preprogrammed response options. We have the blessing of choice.
The past weighs heavy on no one. The burden lies within our present perception of it. The same can be said of the future.
The cost of any event is sunk. If something stresses you out, you can reduce the burden only by changing your attitude.
Blaming is comforting, but self-depreciating. Acceptance and thoughtful change, on the other hand, demolishes all obstacles.
So respond positively to the negative, respond positively to the positive, and remain indifferent to all things indifferent.
Kettlebell Workout of the Week:
Episode 16 - SNATCHZILLA
When all else fails, pounding some KWOW's makes for excellent stress management!
Have a stress free day!
- Pat Flynn
PS - What techniques do you use to handle stress? Please share them in the comment section.
The human mind is naturally mobile. It welcomes—scratch that—invites distractions and stimulations. What’s most interesting is how it seems like the mind wishes to be worn out by useless duties rather than those of a more productive nature.
Every now and then a pesky itch needs to be scratched, and even if it temporarily hinders our progress, shooting the proverbial shit provides mental utility—if nothing more than contributing to the serenity of our minds.
The problems, as they most often do, arise when we scratch the itch too often. Pick at a scab too much, eventually it will bleed, and potentially worsen to the point of infection. The same can be said about how distractions affect the mind—a few feel good, alleviate tension, and may even unclutter your mental bandwidth. Too many and we become infected with the habits of the unproductive.
There’s a clear distinction between scratching the itch curiosity and picking the scab of compulsions.
Knowing this, what then can we do to ensure that the whole of our time is well-invested, so to speak?
1. Create a Daily Action List
To-Do lists are antiquated. Action lists, popularized by GTD, identify specific tasks (such as front squatting), rather than general projects (such as “working out”), that must be performed in order to progress you towards the attainment of your goal. Assembling an action list, rather than a to-do list, provides clarity as to where you should focus your efforts.
2. Bulk Activities
Bulking, also known as “batching,” is a method used to allocate blocks of time to similar tasks. Certain chores naturally lend themselves to batching, such as laundry—rarely do you find someone who intermittently washes their socks throughout the day. If you subscribe to Parkinson’s law (I certainly do), which states that work expands to fill the time allotted to it, I urge you to investigate the Pomodoro technique, created by Francesco Cirillo in the 1980’s. The Pomodoro technique helps to eliminate distractions, focus attention, and best of all, it gives me an excuse to use Clocky.
3. Avoid multi-tasking
Focus your efforts intently on accomplishing one task at a time. Multi-tasking, or the attempt thereof, dilutes concentrated effort and squanders time. Attempting to switch between multiple tasks is both inefficient and ineffective. Instead, “swallow the frog first” (get the most painful but necessary activity out of the way), and watch as your focused efforts create momentum.
4. Surge and Purge
Depending on the dosage administered, work can either be exhausting or invigorating to the mind. Work intensely. Rest intensely. Many forgo the latter, suffer burnout, and output diminishes. For every twenty five minutes of intensive effort, rest for five (at least).
5. Eliminate All Possible Distractions
Omitting the spontaneous impetus of an unruly St. Bernard, many possible distractions can (and ought) to be mitigated through thoughtful preparation. Log off Facebook, turn the ringer off on your cell phone, and learn to say “no” to people asking for “just a minute of your time” during peak productivity time. It's OK to say no to people. Really, it is.
Have you experimented with any of the techniques mentioned above? If so, what have been your results—either inside, or outside of the gym? I would love to hear your experiences in the comment section.Please procrastinate responsibly,- Pat Flynn