Details on my upcoming book:
"Paleo Fitness for Dummies"
I would now like to make a public statement. Two, in fact. One more important than the other by a significant margin, but both still VERY important, VERY interesting.
I will start with the one of lesser importance—but lesser, mind you, only to the announcement which is to follow very closely behind it. This is not to imply that the impending announcement is by any accounts trivial or wholly uninteresting. No, in my view it still stands by itself a colossus—a St. Bernard, if you will—and only when it is seated adjacent to the subsequent announcement—say, a Bull Mastiff—does it bare the resemblance of a runty and puny and feeble sort of thing.
I have recently signed a book deal with Wiley and Sons, to furnish a “For Dummies” book. Take “For Dummies” for what it is and nothing more: a two-cent marketing ploy. This book is for folks who have been to school, I assure you.
The title, at present, will read “Paleo Fitness for Dummies”. As we approximate the release date, this is certainly subject to change, and I’m doubtless it will. But maybe it won’t. What will remain the same, however, is the substance of the thing—the essence of “Paleo Fitness.”
What has delighted me the most is the whole opportunity of it all. “Paleo Fitness” is a concept right now that can only be described as opaque. My intent is to defog it, to define it to the finest detail. While my interpretation of it is solely my own, it is a vivid one, and ultimately, one that will surely profit the masses.
If you’re willing to hear it, I’d like to tell you a little more. Please get comfortable.
Paleo fitness to me is fitness minimalism, nothing excessive, barren. It is a reversion to the fundamentals, dedicated in whole to beautiful human movement, vibrant health, and, of course, looking good. Its general air is back to basics, but at the very same time, there are frequent gusts of ingenuity—if I may be so immodest. The thesis (and I quote myself): “Any exercise program will improve in direct proportion to the number of things that can be left of out it that needn’t be there.” Said another way: “The secret to a good exercise program is to strip it down to the fewest possible parts—the fundamentals, if you will—and to leave it at that.”
This is what the book is about, keeping things uncluttered and thin. But this is not a thin book, not at all. Explaining minimalism apparently demands what is very near the maximum number of words any one book, save the Bible, can possibly hold between its two covers. The estimate, right now, is a 350-400 page behemoth. This is a tiring endeavor. But an enjoyable one.
And luckily, I have help, from the lovely Dr. Kellyann Petrucci
, the most wonderful co-author any one man could ever ask for. Dr. Kellyann, in case you didn't know, recently wrote Living Paleo for Dummies
and Boosting Immunity for Dummies
. Both of these works are tremendous, honestly two of the best Dummies books I've ever read.
A few more details…
The tentative release date is fall. But before then I will have acquired a bundle of advanced copies for giveaways. Naturally, I will give as many away to all of you on here as I possibly can. Naturally, I’d still mean a great deal to me if you ventured down to your local bookstore and bought a copy.
This book will feature programming drawn out to the farthest possible extent. That is, there will be programing for both beginning practitioners and advanced, there will be programming for those who wish to put on size, and programming for those who wish to take some off. There will be programming for the elderly, programming for the pregnant, and programming for the athlete. There is not a single population forgotten by this book. This is a strength training book. This is a metabolic training book. This is a fitness book. And this is a health book.
Inside you will find a breakdown of all the fundamental human movements, progressions towards what some would call “advanced movements”, as well as correctives and remedial drills to restore your movement to the highest achievable quality.
Yes, there will be swings, squats, presses, pull ups, one arm push-ups, hanging leg raises, snatches, pistol squats, sprints, crawling, Turkish get up, lunges, rack holds, farmer carries, chin ups, inversions, rolling, one arm one leg push-ups, L-sits, planks, and everything of the like. It’s all in there. Everything worthwhile, anyways.
I am excited to write this book for you. And I hope someday “Paleo Fitness for Dummies” sits readily on your shelf—somewhere between the works of Euclid and Socrates.
It's True, I'm Officially a "Daddy Blogger"
There it is folks. The seed has taken, and I have since become a contended slave to the processes of its ultimate manifestation. I kid, of course. The whole pregnancy thing has proven to be ever so fascinating, the machinery of it all, wholly unpredictable, variable to extremes, and at times viciously temperamental. I’m sitting here eating Paleo chili, by the way.
Her High Exaltedness Christine Suzan comes down with a new ailment seemingly on the hour—the end effect invariably the same: a whirl of violence at either one of two ends of the human anatomy. On two venerable occasions, however, both ends exploded the very same time*! I will describe this you no further. But the tales, I tell you, are all very true.
*It would be to my direct physical benefit if none of you shared this post on a public domain larger than the one we have here, or any place where Christine may be likely sniff it out. I say sniff it out, because since having been confirmed pregnant she’s come about a rather peculiar and frighteningly magnified sense of smell. I wager that she could smell out a mole before a trained terrier even caught the faintest wind of it, while congested, and at twice the distant.
What a spectacle it has been thus far! Nevertheless, I am thrilled. Electrified! Me, a daddy! Can you believe it?
Today is a very good day. The sun beams are booming in through the curtains, I’m having a baby, and Lola pooped twice already.
Kettlebell Workout of the Week: Episode 82 -
Nothing sucks more than the neighbor that gives out pencils for Halloween candy. Am I right?
Whoever thought that anything not fit for human consumption could ever be an appropriate fill-in for candy is a clown in need of no costume.
So, to PROPERLY celebrate my favorite Holiday, I have concocted a monstrous treat for you all; one sure to arouse a most unusual sense of delight! It is not sweet. Nor will it pull fillings out of your teeth like hard taffy.
This demonic bestowal is a prelude to The Birth of a Hero and is the type of gift that keeps on giving.
But be warned! This gift is ill-suited for the weak of heart or the fragile by nature.
Here Is My Gift To You:
7 Frightful Kettlebell Complexes
- From HELL -
To Chop Fat, Magnify Muscle,
and Strengthen the Flesh
In this FREE 27 Page Kettlebell Complex Training Primer You Will:
- Like a man (or woman) possessed, suffer the harrowing device of kettlebell complex training to sever unwelcome fat from flesh! This fiendish instrument of torture melts fat like raw meat on a hot grill!
- Discover how to develop “Functional Brawns” and the work capacity of Robocop through 7 of the most hellacious kettlebell complexes that I have ever devised.
- Learn the truth about “cardio” for fat loss, and how to simultaneously train the three human energy systems to burn more fat than jogging 67 miles a week…or swimming for two hours a day!
- Maximize muscle! The compound and synergistic nature of kettlebell complex training create the perfect anabolic storm for rapid muscular development!
Drop Your Email In The Form Below
To Snag a Copy Before It's Too Late!
Please lift responsibly, - Pat FlynnPS - If you already have The Birth of a Hero, you're ahead of the game. If not, this primer is a great way to start killing it with Kettlebell complexes!PPS - What's the worst Halloween "candy" you've ever received? Drop some love below in the comment section!
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.
Want To Win a FREE eBook?
I wish to conduct market research. Would you be so kind as to help me out?
I simply want to know what YOU would like to see more here at Chronicles Of Strength.
Do you want more gruesome kettlebell complexes?
Perhaps more insight on nutrition?
Whatever you enjoy, and derive the most value from, is what I aim to provide.
So I ask of you, please drop a brief note in the comment section outlining exactly what you'd like to see more of in the coming months on this website.
For your kind efforts, I will select five people at random to win any one of our eBooks at choosing.
Thank you for all that you do and all of your continued support!
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.
Discover how YOU can generate smart, passive income every month—doing only what you love—to support the lifestyle of your dreams. It’s all possible, and there's never been a better time than NOW to cash in on your passion!
If you love fitness, and want to make a great living—scratch that—want to create the ULTIMATE LIFESTYLE out of HELPING OTHERS realize their full physical potential, then this FREE webinar may be the most transformative two hour event of your life!
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
Sit back and relax as we take you by the hand and show you our battle-field tested fitness marketing system—guaranteed to keep your pipeline full of hot new leads.
- How to Convert MORE Customers
Discover how to prevent how leads from falling through the cracks and how to automate the sales process with our bulletproof conversion systems.
- How to Retain MORE Customers
There’s little sense in bringing in new customers if you can’t keep the ones you already have! Learn unique techniques and community building activities that ensure your customers become more than just clients—they become friends—they become “lifers”!
- How to get started with almost zero upfront costs (it’s easier than most people think)!
Don’t go broke before you even get started! Learn how you can secure a location for next to nothing, and get your business up and running in as little as two weeks!
- How to harness the profitability of “one to many” and maximize your dollar to hour ratio!
Discover how to minimize work while maximizing pay—so that you spend less time stressing about your business, and more time doing the things that you love. Like eating Mexican food, drinking beer (cheat days only of course), and watching Kung Fu.
Discover How YOU Can Replace the Mundane Business Lifestyle With the Ultimate Lifestyle Business!
- 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.
- Discover How to Actually Get Paid What Your Worth
No more confusion about pricing. I’m going to give you three proven pricing models—and show you exactly what you should be charging!
- Attract COOLER clients who you will actually enjoy coaching
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!
- Unsexy, but Necessary Business Processes that Often Separate the Winners from the Losers!
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
7 Reason to Workout in a Fasted State
1. Increases Lipolysis – BURN THE FAT BABY!
A fasted body loves to eat body fat almost as much Robocop loves his baby food.
2. Increases neurogenesis (the growth of new brain cells)
Whether or not fasting will improve your SATs is still up in the air. However, if you wish to ward off the odds of memory loss and cognitive impairment later in life—the combination of fasting is a good place to start.
3. Increases the effects of mTOR (our primary muscle/strength building gene)
mTOR (mammalian target of rapamycin) regulates cell growth and protein synthesis (the process in which cells manufacture proteins) . mTOR behaves like a spring. If we wish to increase its effectiveness (build more strength and muscle with less resources), it helps to first temporarily suppress it. The potential energy of a spring is greatest when it is maximally compressed. The same can be said (somewhat) about mTOR.
Fasting and exercise both potentiate mTOR by first suppressing it. For greatest effect, combine fasting and exercise.
4. Flushes out oxidized muscle tissue
Ensures that our muscle stays young and vigorous!
5. Increases growth hormone surge
This helps to explain why fasting burns body fat, yet spares muscle tissue—especially in comparison to other calorically restrictive diets.
6. Increases energy
The release of adrenaline (epinephrine and norepinephrine) increases in a fasted state. It’s like a free cup of coffee, or two.
7. Improves mental focus and alertness
Food slows you down. Humans thrive off of hunger; it's the ultimate motivator!
It Comes Down To This...
Indeed you may initially lose a marginal amount of strength and muscle mass training in a fasted state (I did) --that is not up for contention. All I'm saying is that the benefits far outweigh the drawbacks.- Pat Flynn
One Hungry DudePS - Please leave any questions you have in the comment section.PPS - Oh, and if you enjoyed this post - please "like" and share it with your friends.PPPS - Check out Fitter, Happier, More Productive!
Kettlebell Workout of the Week: Episode 11 -
"The Double Clean and Press On The Minute, Every Minute, For Ten Minutes Workout"
It's hard to find a move sexier than the kettlebell bear crawl thing.
Best performed intermittently throughout the day, as this movement is highly accessible and adaptable to any environment, such as:
1. You grandmothers basement (Why I now live alone)
2. The office (Why I don't have a corporate job)
3. A frat party (Why I'm so popular)
4. Middle school talent show (It's how I took 7th place... out of 5)
Where not to perform the kettlebell bear crawl thing:
1. Anywhere around Ted Nugent
The Kettlebell Bear Crawl Thing:
Push Up + Row Right + Step
Push Up + Row Left + Step
Forget me trying to explain it, just watch the video and enjoy!
3-5 sets of 10 paces will do nicely.
Don't forget to drop some love in the comment section and share this post!
- Pat FLYNN
NOT This Kind of Gorilla!
Discover How To:
Melt Off Ugly Body Fat,
Get Fit Without the Gym,
and Reinvent Yourself in Just 17 Days!
Dear friends and frustrated dieters,
I would like to invite you to a two hour nutritional eCourse that is going to totally rock your world and challenge everything you know to be true about "healthy eating"!
An unprecedented opportunity indeed!
Here's just a little bit of what to expect at this "tell-all" event:
- Discover how to make fat cells pop like bubble wrap with micro-fasting and optimal meal timing.
- 1 simple little trick you can use to burn an extra 937 calories a day!
- Why “everything popular is wrong” and the 7 most dangerous fallacies of conventional nutrition wisdom that are keeping you fat!
- 5 “biohacks” that you can implement immediately to accelerate the “get sexy process” and never look back.
- 5 fundamentals of eating for energy
- Ten common foods you should never eat!
- Has the media been telling the truth about the Paleo diet?
- 3 “little tweaks” for regulating insulin, taming inflammation, and controlling hunger.
- The Truth about Carbs. Do all carbs give us soft, doughy breakstick arms? Discover which carbs you can have, exactly when you can have them, and carb sources that must be avoided at all costs!
- Implement the ultimate fitness “anti-program”--aka the nincompoop’s guide to doing more with less, and making LESS do MORE!
- The Ultimate, NO BS, Fat Loss Blueprint and Meal Plan
- 2 shocking nutritional truths that mega-food corporations NEVER want you to hear
- The secret recipe to the secret sauce of big blocky six pack abs.
- How to transform your body into a fat burning boiler room with pulse feeding
- How to forge a physique able to withstand all odds as far as practicable
When: Wednesday, August 22nd at 8:00pm (Eastern)
Admission Just $20!
I promise that I WILL NOT STOP until all of your most pressing nutritional questions have been answered!
And if for any reason you leave this event anything less than100% satisfied, totally jazzed, and fully equipped with all the nutritional knowledge that you need to get sexy, just let me know and I will refund every single cent of your investment!
Hurry! Space is Limited and Questions Will Be Asked in the Order in Which They Are Received!
Register NOW For Just $20!
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PS - If you are unable to make the scheduled time that's ok, this webinar will be recorded and made available to all who register!PPS - Don't let this opportunity slip between your fingers! Life changing nutritional information like this doesn't come around often (nor has it even been so affordable)! Invest in yourself and REGISTER TODAY!
For all you snatchoholics out there, it's time to feed the vice..
5 sets of the following (Left+Right = 1 set)
Cadence snatch x 1 minute (one snatch every 10 seconds)
+ 30 second burn set (as many snatches as possible in 30 seconds)
Please drop some love in the comment section.
If you have any questions I'd be happy to answer those as well!
Oh, and please SHARE!
Please lift responsibly,
- Pat Flynn