I’ll start with two confessions:
- Next week, I have a huge confession to make—and a few other major announcements.
- Come mid-January, everything is going to change for Chronicles of Strength.
I’ll release more details via my Facebook page
and on here at the turn of the new year. Until then, please enjoy this week’s KWOW.
Kettlebell Workout of the Week: Episode 57 - Stewing the Turkish Get Up
I love stews. I love the slowness about them.
I also love Get Ups.
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!
(Limited Time Offer)
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!
This weeks Kwow is a unique spin on a classic complex from The Birth of a Hero.Try not to lose your sunglasses over this one.Or drop the bell on your head.Leave some love in the comment section and let me know what you want to see next week!
How to Create a Six Figure Fitness Biz...
In 12 Months or Less!
Note: Only those who are willing to become “assless” need apply (work your ass off, get it?). There is no “easy-button” for a successful fitness business. Only battlefield-tested marketing systems and relentlessly pragmatic business processes. That’s what Som and I are going to teach you at this intensive webinar. Strap yourself in.
Register Now. Space is limited!
Dear fitness professionals, what if I told you that you could create your own six figure fitness business in less than 12 months? If that excites you then please accept this personal invitation from me to a FREE fitness business development webinar on Tuesday, August 7th at 1pm (Eastern). I’ve created this webinar as if it was paid for, so there will be ZERO fluff, filler, bs, or annoying sales pitches; only killer content focusing on marketing systems and business processes that actually work! This intensive webinar will focus on the following:
- How to get started with almost zero upfront costs (it’s easier than most people think)
- Proven marketing systems for small fitness business owners that you can implement immediately to attract highly qualified leads and convert the vast majority of those leads into paying customers.
- How to harness the profitability of “one to many” and maximize your dollar to hour ratio.
- How to effectively position yourself as the go-to expert in your area
- How to actually get paid what your worth
- Attracting COOLER clients who you will actually enjoy coaching
- Unsexy, but necessary business processes that often separate the winners from the losers
I look forward to teaching you EVERYTHING you need to know to position yourself, marketing yourself, and attract paying customers into your fitness business! Like our other fitness business webinars before this, space will fill up fast, and questions will be answered in the order in which they are received, so be sure to register now!
Here's to Your Uninterrupted Prosperity in the Fitness Biz!
- Pat Flynn
[ Note: Fitter, Happier, More Productive is in eBook format. Meaning your copy will be delivered immediately to your email inbox upon purchase! There's zero wait! ]
From: Pat Flynn
Founder Of ChroniclesOfStrength.com
*Body Transformation Specialist*
Author of Fitter, Happier, More Productive
Dear friends and fellow fitness enthusiasts,
If you'll allow me, I'd prefer to cut through the BS and go straight for the jugular!
I'm just going to say it...
This is BY FAR my best work yet!
All of my other efforts pale in comparison to what is Fitter, Happier, More Productive!
I kid you not...
And that's saying a lot, because you know by now that when I put something out, it's always the best of the best! My methodology, while often highly unorthodox and non conformist, has always proven to be one thing above all else...
Those of you who know me well, already understand that I have a strict NO BS policy when it comes to delivering the most top-notch, trust-worthy, and reliable fitness and lifestyle optimization information both on the web and off the web! Expect nothing less from this colossal new book!
If you are someone who is relentless in the pursuit of truth, and finally want to uncover and implement the proven (and uncommon) practices of the world’s strongest, leanest, most productive, and downright sexiest people (without any of the fluff, filler, or BS)
then I promise you that this will undoubtedly be the MOST important book you ever read!
I've spent the past nine years of my life, three of which are heavily chronicled on this very site, trying to "crack the code", if you will. Through my tireless research, unremitting self-experimentation, and years of "in-the-trenches" experience, I believe I have come as close as anyone will ever get to reverse engineering and systematizing exactly what it is that YOU need to do to get everything that you want out of life!
Discover The Simple and Non-Conformist Path For Getting Everything You Want Out Of Life!
(Here's a Little of What to Expect Inside
"Fitter, Happier, More Productive")
- Why eating the classic “four to six meals a day” is keeping you fat, and slowly “cooking” you to death! How the great "insulin-epidemic" has made America fatter, softer, and sicker than ever; and exactly what you need to do to reverse the damage!
- BECOME A FAT BURNING BOILER ROOM!
When you discover the absolute best times to eat to maximize lipolysis (fat burning), increase muscle protein synthesis ( to gain more muscle and strength), and effectively replenish your glycogen buckets (carb storage) without any of it spilling over into fat town!
...Yes, the timing of your meals absolutely does matter, and CANNOT be ignored!
- The truth behind why you should NEVER follow a strict exercise program!
...How your shooting yourself in the foot by doing so, why you're never going to obtain the results that you want, and what you should be doing instead to,,,
- ...Rapidly unveil a sinewy, all-around well-developed, "shock and awe" physique that will quickly become the envy of the neighborhood; and be able to withstand all odds as far as practicable!
- Watch your fat cells "POP like bubble wrap" when you implement the revolutionary and newfangled "Fitness Minimalist Anti-Program".
How training for less than 2 hours a week will yield the best results of your life!
- Develop "strength beyond strength" with the "SuperFreak" exercise menu consisting of 17+ "concentrated utility" kettlebell and barbell lifts for reaping maximum results in minimum time!
- How to implement the incredibly simple and life changing “E+R=O” formula!
How it took me from fat, unhappy, and unproductive, to super lean (less than 7% body fat year round), unbelievably happy 98% of the time, and exceedingly productive!
- 3 Proven Strategies to Guarantee That You WIN at Every Single Thing That You Do!
- The FINAL NO BS TRUTH about carbohydrates. Are all carbs inherently evil, fat promoting, life-sucking vampires? (find out inside)!
- Why a calorie isn't just a calorie and why the notion of "calories in versus calories out" is DEAD WRONG. You’ll find out the shocking (and somewhat weird) reality inside!
- The single most incredible “little tweak” that you can implement RIGHT NOW to significantly reverse the biological aging process, and supercharge your vitality ,,,so that you wake up every morning feeling you can conquer the world, rather than feeling like the world has conquered you!
- The shocking truth about grains: Exactly what mega-corporations NEVER want you to hear! Why you need to eliminate all grains from your diet entirely, immediately, and permanently if you are at all serious about your optimizing your health and prolonging your life for as long as possible!
- The SINGLE MOST IMPORTANT physical training factor that determines whether or not you will ever reach your fitness goals...
(that is COMPLETELY IGNORED by 99.9% of all fitness programs)!
Hint: It has a little something to do with your central nervous system
- The GREATEST SUPERFOOD to ever grace god’s green earth!
(and NO it’s not the goji berry. It’s not even a berry at all!)
- 3 Reasons to never eat breakfast again. Ever!
- An entire collection of brand spaking new, hot off the presses, arse-kicking kettlebell complexes and metabolic conditioning routines GUARANTEED to strip fat off your body at a rate like never before!
[Note: Fitter, Happier, More Productive comes in eBook format, meaning that it is delivered immediately to your email inbox upon purchase! There's zero wait!]
Nothing to Lose! Everything To Gain!
Here Is My Personal Promise To You...
Finally, a "NO BS, Take No Prisoners, and No Holds Barred" Fitness Solution!
Quickly, Do This ONE Simple Little Thing For Me...
Picture everything about your life right now, exactly how it is...
This includes your body, your life, your current level of success, etc...
Now assuming that you don't change a single thing, imagine what your life will be like in 10, 20, 30, 40, or even 50 years from now?
Are you happy with what you see?
Chances are, if you are like most people, the answer is no!
But here's the funny thing, even after realizing that, most people still fail to take any action and do anything about it.
That is why most people fail. And that is why this book is NOT for MOST people!
This book is for the folks who not only want to make a dramatic change in their life, but are willing to actually do something about it.
This book is for folks who's greatest fear in life is mediocrity and more of the same!
This book is for action takers, not excuse makers or the faint of heart!
So now you have to ask yourself:
"Am I an action taker, or am I an excuse maker?"
I AM an action taker!
And I refuse to live another single second of my life with a body that I am not exceptionally proud of!
I am ready to begin treating my body like a temple; NOT a tool-shed.
And I am ready to discover the proven and simple path toward uninterrupted prosperity, progressive personal development, and looking DAMN good naked!
I also realize that if I am not completely satisfied, that I will receive all of my money back with no questions asked!
Please send me a copy of your revolutionary new eBook "Fitter, Happier, More Productive" right away and bill me for the one time payment of...
Still Not Convinced?
Are You Really Willing
To Miss Out On All Of This...
(and so much MORE)
- 5 proven strategies for an incredible night's sleep - no more tossing and turning in bed at night, being kept up by the unremitting occurrence of your own stressful thoughts!
- Add an entirely new dimension of "desirable anguish" and effectiveness to your strength training routine with Kettlebell "Pain Chains"
- Discover pain free movement and reclaim your mobility - through our dastardly "MobilityTorture Chamber", proven to instantly increase suppleness and muscular elasticity in even the most rigid and restricted individuals!
- Understanding the "Time=Money,Money=Time" equation and how to use it to your advantage for a more prosperous, fulfilling, and liberated life!
- How to make all of your obstacles "self-destruct" through the systematic development of unyielding self-discipline and bullet-proof time management, two skills that everyone CAN and SHOULD be learned by many, but is mastered by very few!
- Best practices for making a 24 hour fast as painless as possible. How to make one of the most naturally rejuvenate actives that you can do "fail-proof"!
- How to make your healthy habits "socially acceptable" (without having to acquire new friends)!
- Why high rep strength training has failed you, and how a reversion towards "old-timey" strength routines of "just one rep" will propel you far into the ranks of athletic and aesthetic excellence!
- The final verdict and verity on optimum pre and post workout nutrition!
Exactly what to take, how much to take, and when to take it for maximizing results!
[NOTE: Fitter, Happier, More Productive is in eBook format and will be immediately delivered to your email inbox upon purchase. There is zero wait!]
It Comes Down To This...
I have dedicated the last 1/3 of my entirely to progressive personal development - the physical, the mental, and even the spiritual...
I have literally spent tens of thousands of dollars over the course of five years on certifications, seminars, higher education, business development programs, home study courses, mastermind groups, and studying under world class coaches to bring you everything that is in this book!
That is exactly why it is subtitled "Notes on how to increase output, Forge the Body of Your Dreams, And Save Your Own Life"!
So to say that the value of the information contained in this book is both priceless and unquantifiable, is a severe understatement considering the amount of blood, sweat, tears, dollars, and time that I have invested in systematizing the process of getting what you want out of life!
Yet, here I am, offering it to all of you for the one time fee of just $67!
(Or $47 if you act within the first four days)
So why am I doing this?
Why am I making such an incredible offer?
Because I know that this book will save lives. That's why.
And I am on a mission to get this book and the Fitter, Happier, More Productive philosophy into as many people's hands as possible, regardless of their financial situation.
Because the most valuable lesson I have ever learned in life thus far, is that the best way to get everything you want out of life is by helping others get what they want!
So there you have it!
All I ask now is that you take me up on this incredible offer, begin implementing Fitter, Happier, More Productive into your life immediately, and become my next success story! There is zero guesswork, confusion, or ambiguity! Everything single thing that you need to succeed is found inside this colossal (and at times downright unusual) book!
Here's to your
Please lift responsibly,
Get Your Copy Of Fitter, Happier, More Productive Right Now!
PS - It would mean a great deal to me if you would let everyone know what you think about the book once you get a chance to read it! Please share your feedback and any questions that you have in the comment section for a chance to win a COS Swag Bag (consists of a hardcover copy of The Birth of a Hero and the elusive Chronicles Of Strength T-Shit).
I will pick two winners at random on Sunday evening (July 15th)!
PPS - Please don't keep this book a secret! "like" and share this page with your friends!
My upcoming book, Fitter,Happier More Productive: Unusual Notes On How To Increase Output, Forge the Body of Your Dreams, and Save Your Own Life is only four short days away from launch!
With that in mind, I want to give you all one final (and certainly succulent) excerpt from the book.
Well, two actually. One for your mind. And one for your body.
The first is a small extraction from the section on "How To Get What You Want Out Of Life".
The second is a series of some of the downright dirtiest kettlebell complexes I've ever concocted.
I hope you all enjoy these two small selections from "Fitter, Happier, More Productive".
Please post share your thoughts in the comment section and share this post with anyone who you believe may benefit from it!
Success = Imitation:
How To Get What You Want Out Of Life
NOTE: Below is an excerpt from my upcoming book "Fitter,Happier, More Productive". I hope you enjoy reading it as much as I did writing it!
These notes are my own.
But they are not all mine.
Does that make sense?
If not, it will soon...
Throughout my unremitting and tireless pursuit of strength and "optimum health", I have thoroughly come to the conclusion that your success is more about what you do, rather than what you think.
Of course you should take time to rid yourself of any“head trash”.
Read As a Man Thinketh.
Go to a Tony Robbins seminar if you have to...
Just know that “thinking” alone will get you nowhere quick. All of the motivation, positive thinking, and “visualization” in the world isn’t ever going to sculpt you the body of your dreams.
And as sexy as it sounds, you will never be able to just “think away” body fat.
And that is really what this book is all about – a collection of notes you can implement immediately.
Throughout this extensive collection of notes, I have quite literally given you every single reason, tool, and opportunity to succeed; and it is now on YOU to take action.
Don’t go out there and over-complicate things.
It’s only as difficult as you make it!
Because when it comes right down to it success is merely imitation.
As unsexy as it sounds, your success heavily depends on your ability to be a copycat!
What I’m really trying to say is that the key to getting what you want out of life is to model yourself after folks who already have what it is that you want!
Modeling, as it is most commonly referred to, is mimicking the behavior of those who are more successful than you.
My greatest success from a physical standpoint didn’t come from reading tireless amounts of research, fitness books, or magazines. For the most part, all that ever did was crowd my mental-bandwidth.
Instead, I found success when I started to make friends with folks much stronger, much leaner, and much smarter than myself.
I began to model my behavior after the folks who already had what I wanted; which was the proverbial “hot-bod”.(Hey, I’m not afraid to admit it…).
I ate like them. I lifted like them. And I tried to live as much like them as I possibly could.
I mean, wolves hang with wolves right?
Sure enough, I quickly became a product of my environment. I became a wolf.
So if you want to be lean, then you better model your behavior off of those who are leaner than you.
If you want to attract wealth, then you better model your behavior off of those who are wealthier than you!
Do you think stopping off at the donut shop every day after work is a strong behavioral reflection of those who maintain a single digit body fat percentage year round?
I’m telling you that it’s not.
Don’t bullshit yourself.
If you’re goal is to drop 30lbs, but your behavior is still reflecting that of a pessimistically obese person, then you’re just lying to yourself.
I can’t think of anything worse than that.
Again, these notes are my own.
But they are not all mine.
They are a collection of the most effective habits, principles, and systems utilized by the worlds leanest, stronger, and most successful people.
I hope you take the time to mimic them to the best of your ability…
And with all of that being said, just be careful what you model yourself after
You may very well become it.
Introducing "The Big Suck"
Metabolic Conditioning At It's Finest!
Below you will find a selection of kettlebell complexes that I have constructed (with all the love in the world) for "Fitter, Happier, More Productive". I hope that you find this complexes as physically stimulating (and perhaps even downright deplorable I intended them to be!
Enjoy. And please share!
Man On The Moon
Girl Got Rhythm
Girl Got Rhythm:
Two Hand Swing x 2
One Arm Swing (L+R) x 2
Thruster Right (L+R) x 2
Note: This is best done with a partner in the classic "I go, you go" type of routine. Perform for a select amount of time, or ladder the reps each set if you dare!
(aka the Monster of Death)
Double Snatch To See-Saw Press x 5
Alternating Reverse Lunges x 5 each leg
Don't Go Just Yet!
With the release of "Fitter, Happier, More Productive"
set for this Thursday (July 12th), I just want to personally thank each and everyone of you for taking the time to visit my site.Your continued support and patronage means the world to me. I could not do what I do if it wasn't for you.
Seriously.As a way of saying thank you, I am going to be releasing "Fitter, Happier, More Productive" early and at a special "I love you guys" discount to all Chronicles Of Strength subscribers.
So keep your eyes peeled on your inbox this week!If you are NOT a COS subscriber, well then it would greatly behoove you to CLICK HERE and join our mailing list immediately (It's freeeeeee)!Please post any comments or questions you have in the comment section. Or just leave some love.Or candy...
The first order of business, in what is going to prove an extensive blog post, is to remind all of you who are interested in the business of kettlebell training - that our FREE webinar on running a highly successful kettlebell business is Tuesday at 2pm. If you are even remotely interested in ever becoming a fitness professional, then you NEED to be at this webinar, where Som and I are going to reveal the #1 secret behind running a successful kettlebell/fitness business!CLICK HERE to secure your spot today.
The gentleman's lifting club is a once a week surreptitious operation with a select few gentleman from my Killin' It With Kettlebells Bootcamp. The mission is to dismantle one lift per week. To break it down into it's most fundamental components and re-learn it from the ground up (often times quite literally).
This week's focus was on the Turkish Get Up. A deceptively simple movement on the periphery, but arguably one of the most complex in terms of inconspicuous, but utterly essential nuances.
And no. I'm not sexist. Sexy maybe.
...But certainly not sexist! We run a women's only as well! It's just that the gentleman this week were kind enough to allow me to record parts of our session for Chronicles.
Below are scenes from our gentleman's only lifting club where I instruct the get up and break it down into it's most fundamental components - pointing out common mistakes and how to fix them along the way. I hope you all enjoy this video serious and obtain great benefit from it. Please post any questions, comments, or even your own tips on learning how to perform a killer turkish get up in the comment section below!
Watch This First
Learning The Get Up - Part 1
Fixing the "Valgus Collapse"
Pickin' On Da Boyz
Apologies for the short footage at the end - camera ran out of battery. More to come next week!
If you haven't already, please CLICK HERE
to download my FREE report on how to mastering the Kettlebell Swing. If you enjoyed this post on the get up - then you're going to LOVE this report on the swing!
This one's just a saucy bonus.
"He was herculean man - ripped and sinewy, but possessed a seemingly limitless amount of 'hidden' strength. There was no excess bulk on his frame (as that would only serve to slow him down), and when I first set eyes upon this man, I had great confidence in this man's ability to thoroughly kick my ass. I tested that hypothesis many times... and my thesis was spot on. Every time. Humans do learn from negative feedback after all, so each and every lesson (*ass whooping*) only served to make me a better man (at least I like to think so). Looking back, my friend was a truly hardened man. No, my friend was a hard man. And when he spoke, you better believe that I took notes."
(From my upcoming book - "Fitter, Happier, More Productive")
Attempting to reverse engineer the world’s fittest, happiest, and most productive people has been no easy task. Which is precisely why I’ve decided to write a book on it!
Luckily for me, I live in a sort of fantasy land, where I have the opportunity to surround myself with these types of people on a regular basis. (For example: I just had the pleasure of spending an entire day with thirty other fitness professionals and enthusiasts learning from Dr. Charlie Weingroff at our recent athletic enhancement seminar - I’ll post a full review on that shortly.)
Success in everything (and I mean EVERYTHING) ultimately boils down to a highly effective system and/or process - that has been one of my more prodigious culminations in recent years. I actually knew this intuitively, long before I KNEW this – if that makes any sense? But the past three years of my life, which I have feverishly devoted to tirelessly researching and experimenting with the human body, have cemented this belief in stone.
I believe that everybody understands this at least to some degree, and their ultimate success will depend upon what degree that is...
Because when you sit and think about it, what ISN'T a process?
Fat loss is most certainly a process, is it not?
Getting stronger is, by all accounts, a process.
Lowering your cholesterol is undeniably a process.
Making money is indeed a process, as well.
Increasing productivity is most definitely a process.
Correcting dysfunction? Yep, there's a process for that!
Succeeding academically is often tedious but a process, nonetheless.
Making a warm tasty pizza (which you shouldn’t be eating) also involves a process.
And even effective writing is a process. (You better believe I had a method to this madness)
There are many “proven” systems to obtain all of these wonderful things.
That’s not to say that something can’t be done without a process. But throwing spaghetti against the wall and just hoping some of it sticks is a piss-poor way to go about the procurement of success. And without a documented process, how could we ever expect repeatable and/or predictable results?
But of course, there’s a catch:
Some systems are profoundly more effective than other systems. And just because you have a system doesn’t mean it is the most effective system. Learning is a process. And a process is learning! Expertise is knowing which processes are most effective.
A notable example of this would be the "human hamster," who spends hours upon hours trudging on the "treadmill to nowhere", struggling to shed some serious "ell-bees". While the process of turning yourself into a seemingly brain-dead bipedal vermin may eventually work (to an extent at least), it is highly ineffective, inefficient, and downright silly when compared to a variety of other proven systems for weight loss.
So even if you have a system, how do you know that what you are doing is the most effective approach to take? Do you even know????
That’s what I’ve spent the past eight years of my life trying to figure out, and finally, I've condensed my notes and conclusions. In my upcoming book, “Fitter, Happier, More Productive” (any Radiohead fans up in hurrr?? Show some love in the comment section, if you are!), I have summarized my findings and widdled them down to the bare minimum proven systems and processes that are most effective for increasing output, forging the body of your dreams, and saving your own life! Hot freakin' damn!
And today, I want to give you a special sneak peak! What I want to give you is "FIVE FOR FIVE"
(No, I'm not talkin' Arby's)! For a measly five dollars you can obtain the first five chapters of my upcoming book “Fitter, Happier, and More Productive”! This DELICIOUS content has never before been released to the public and is for YOUR eyes only! And Here’s the best part... That five dollars you pay will be deductible as TEN DOLLARS towards the final release of the book
(which, if everything goes smoothly, will be out next month) That means you are essentially paying five dollars to save ten! Hmm, now I haven’t taken a math class in a while, but that seems like a no-brainer to me!
And of course, if you are in ANY WAY dissatisfied with your purchase. I will personally refund 110% of your money back!But you better hurry, because this offer ends on Friday!!
And if you don't act before then, you'll have to wait until the official launch to get your hands on these proven body-redesign systems!
(and you'll lose out on saving $10)Within these first five chapters of "Fitter, Happier, More Productive" you will:
Now you can't tell me that all that information alone isn't worth the price your favorite Starbucks sugar-laden latte (Mmm, nothing like a nice, warm insulin bath to star the day, ay chap)!I hope you all enjoy reading these first five chapters as much as I did writing them. Please post your feedback and/or any questions you may have in the comment section!
- Discover THE MOST EFFECTIVE process and nutritional methodology for rapid and sustainable fat loss (bar none). No more confusion as to what to eat or when to eat. No BS. No Rainbows. And No Chasing Mystical Unicorns. Only what has been tested time and time again to permanently KILL body fat.
- Uncover the 11 BLACKLISTED foods you must NEVER eat! Chances are you that you're eating many of these pro-inflammatory,fat-promoting, and, dare I say, deadly substances right now! Find out exactly what these 11 toxic common comestibles are, and why you NEED to eliminate them immediately from your diet!
- Learn the bitter (and somewhat shocking) truth about "good carbs" vs "bad carbs", and what you can do to overcome the current "carb conundrum" that has made America fatter, softer, and weaker than ever before.
- Discover the 11 tenets of "Fitter, Happier, More Productive" that absolutely MUST be adhered to in order to obtain the physique of your dreams AND KEEP IT! Finally, you'll be looking for any excuse you can find to take your shirt off (YEAR ROUND)!
- Learn how and why popular misconceptions have often led you astray and kept you from obtaining your fitness goals. A few of the common mainstream myths that I debunk and discredit include:
- grains being an integral part of a healthy diet - FALSE
- eating 4-6 meals a day to "keep your metabolism elevated" - FALSE!
- and how eating at night will make you fat - FALSE!
But please continue to post your feedback and suggestions in the
comment section as you may your way through the first five chapters!
PS - Oh, and just one more thing! I left one chapter intentionally blank, and I want YOU to help me write it! After you read through the first five chapters, you will have a thorough understanding of just how comprehensive this new book is going to be, but I only know what I know - that is why I have left the last chapter blank - so that YOU can help me write it! Tell me in the comment section below what you want this last chapter to be. Hold nothing back - I'm all ears!
Please post your suggestions in the comment section after you get a chance to read over the first five chapters!Oh, and as always - do be a pal and pass this along to your friends! Like it! And Tweet all about it!
Get used to it...
I was insulted.
I was embarrassed.
I was downright uncomfortable in my own skin. “Someday, they’ll make a comic out of you kid.”
That’s what he told me!
That’s what one of my first Tae Kwon Do instructors told me, the very first day I came to class.
I can still hear those words in my head today…
And he wasn’t talking about me being a “save the world, and get the girl” kind of badass superhero either...
Rather, he was talking about me being a subject of the local funny papers. I was young, fat, uncoordinated, and tripping all over myself trying to deliver a roundhouse kick to a stationary heavy bag.
Here I was, a brand new student (already with a relatively low morale when it came to anything related to physical culture), and rather than try and “boost me up”, my instructor straight up insults me in front of the entire class. Clearly he didn’t need to do this, as I was already making a suitable fool of myself through my failed and feeble attempts to punish an immobile target, but I’m glad he did…
And here’s why:
“Master Scott” (I will not use his actual name for the sake of anonymity) made me uncomfortable. And I needed to be made uncomfortable.
Up until this point, for most of my life I was made very comfortable. I grew up in a cozy, “everybody is a winner” type of environment. No wonder I was fat and uninspired.
I learned an incredibly valuable lesson that day that has stuck with me ever sine which is - People don’t change until they are uncomfortable.
Think about it - You don’t often move around in your seat until your foot, leg, or ass goes numb.
Now, here is why I am bringing all of this up:
I got an email this week telling me that my content on my site is a bit too “undecorated” for lack of a better word. Let me be very clear about a couple of things: 1. I did not create this site to make friends. I already have two. 2. …But I never intend to insult or offend anyone solely for the sake of insulting or offending someone.
I put this site up to make anybody who reads it better, and provide everyone here with the tools to do so. Almost nobody puts out as much free, valuable, and usable content as I do. And arguably, very few others even could if they so wanted to... But ultimately, it comes down to this: Would you like me to tell you what you want to hear, or what you need to hear?
The latter is often hard to swallow, and the medicine of truth can taste quite foul at times. But more often than not, it’s the only way you’ll ever get any better.
I remember when I used to train under Brian Petty RKC. This man constantly belittled and beat the piss out of me – physically and emotionally. There were times where I was often panic stricken before taking his class. But no matter what I kept going…
Because I loved how uncomfortable he made me.
I was fortunate enough to learn at a very young age, that the only way I could continually get better, was to avoid becoming comfortable and complacent. Today, my greatest fear is complacency.
Now, that’s not to say that severe hazing will work for everyone, but I can I promise you that nobody will ever change until they are uncomfortable – and the greatest the discomfort, the greater the incentive to change.
I did not design the Chronicles of Strength to be a cozy, “everybody is a winner” type of community.
The reality is, 97% of the people that come to this site will never come back, because they can’t handle being uncomfortable.
I don’t want that 97%. That 97% is lazy, comfortable, and only looking for an easy solution to often complex problems. I can’t help those people. I wish I could say that I do, but I don’t have an “easy button” for that 97% of people that visit this site.
I want the 3% - which are all of you. If you have continued to read this site, then yes indeed, you are in fact a part of the 3% that at least is mildly comfortable with being uncomfortable.
Now there are two paths you can take from there…
You can be the 2% of that original 3% that is OK with being mildly uncomfortable and never really do anything about it. Or you can be the 1% that harnesses the discomfort in order to stimulate a change in yourself. In the end the difference comes down to taking action. You either you do or you don’t. Thinking about doing, isn’t doing. Doing is doing.
Are you willing to do what is necessary to change? If not, then you just aren’t uncomfortable enough.
I cannot make you change. But I can try and make you uncomfortable enough so that you want to change. I can then provide you with the tools necessary to make that change happen.
So am I sorry for making folks uncomfortable?
If you truly want to change, then get comfortable with being uncomfortable.
Please lift responsibly,
- Pat FlynnPS - Speaking of taking action...We are currently running an OUTRAGEOUS four day promotion on our SuperHero Physique Transformation Bundle Package and Superhero Development Program. CLICK HERE to learn more
Let's Practice Being Uncomfortable, Shall We?
(You'll Thank Me Later)
Below are two complexes guaranteed to make you rather uncomfortable.
Heavy rack holds are a great prescription for discomfort.
This are a fantastic set of complexes to develop "poise under pressure". Enjoy and post any questions you have below.
The first one is a sneak peak from a series in this month's SuperHero Development Program and involves a two minute rack hold with one press and front squat performed every 15 seconds.
Next up Chris Foehl RKC takes you through a subtle variation with the exercises now being performed every 30 seconds.
"Super Fun Time" Pre-Cheat Day Workout Extravaganza
Talking about being uncomfortable...Want to see me get my ass kicked?I thought so.Below is a link to a follow along workout that Chris Foehl and myself put together for a pre-cheat day depletion routine.What is the purpose of this you ask?Simple, we want to deplete our "glycogen bucket" before our cheat day in order to minimize any sort of fat spill over. And this workout is the perfectly masochistic solution for that. Enjoy, and please pass the link below along to any of your friends - as we are only giving this out to all of our amazing subscribers!CLICK HERE for access
I first met Christine Mooney when she walked in The Dragon Gym - spouting her fist as a fitness professional and writer.I'm typically not one to judge a book by it's cover, but I'll admit I was a bit dubious.
..Then I saw her deadlift 275lbs and knew she was serious.
Then I saw her press the 20kg and knew she was VERY serious.Then I saw her pistol squat the 20kg kettlebell and made her my girlfriend.:PAm I biased?Absolutely. But a girl this strong and knowledgeable
needs to be sharing her story.I hope you all enjoy this inspiring interview with Christine and all of the amazing content that she intends to provide on her newly launched site Beautiful-Strength.com
Who is Christine Mooney? What is your athletic background?
To pay the bills, I am currently a consumer and market analyst in the retail world.
But I really identify myself as an athlete, a writer, and a certified personal trainer...and now the owner of Beautiful-Strength.com, a site dedicated to women in strength and conditioning.
I am very lucky in respect to having an athletic background. My family is a very active bunch. My dad is an avid basketball player. Even now, in his mid-sixties, he still plays basketball…and beats the kids who are decades younger than him! The man is a powerhouse. Mom was a top swimmer on Long Island (New York) as a kid, and I grew up watching her do yoga on a regular basis. My brother, whether he was playing roller hockey or basketball, or later on, excelling in Army Special Forces, has always been athletic.
When I was little and we were living in San Diego, Mom really got into healthy eating. We never had soda in the house, no junk food. There was a hot breakfast every morning and a home-cooked meal every night. I think we only went out to eat once a month maybe
. I know that’s an anomaly, and I am extremely grateful for it. My upbringing and the excellent example my family set for me has made me confident that I know what to do, I know how to get back to “healthy”, even if I’ve strayed for a while (e.g. freshman year of college).
I’ve used kettlebells off and on over the years, but it was never as in-depth and as (almost) exclusive as now. Previously, kettlebell training was always something that I did just to break up dumbbell, barbell, or bodyweight training. It was more of a “novelty”. Oh my, how things have changed! Describe your first experience using kettlebells. How did you feel after using kettlebells?
I don’t remember the absolute first time I used kettlebells. It was probably at a Crossfit gym in North Carolina, but I really don’t remember. But what I certainly remember is my first time working with "Pat Flynn" and kettlebells.
I write a fitness column for a local newspaper, and I had decided to write a piece on kettlebell training. A quick Google search and a phone call later, I was scheduled for kettlebell session at Dragon Gym. This first session wasn’t so bad. It was an orientation, and the trainer I was scheduled with didn’t go nuts. She took it slow, showed me the basics…
It was the second time I came in to train that I was with Pat. I think we were just doing swings and plank, and I almost threw up. I remember thinking, “You’ve got to be kidding me. This
is gonna make me yak? No way.” I was strong. I was fit. How could a 12 kg bell do this to me? So I decided I had to keep coming back until I proved to myself that 25 pounds wasn’t going to own me like that.
And well, I’ve just kind of stayed.
As for how I feel after using kettlebells, I’ve never felt this good. Over the past 20 years, I’ve been a competitive swimmer, basketball player, long distance trail and road runner, and triathlete. But now. Wow. I feel like I’m finally coming into my own as an athlete. I finally feel like I’ve found my sport and that I’m living up to my true athletic potential. I always knew I was athletic. I’ve always gravitated towards sports, but in my training over the past seven months or so, something truly incredible has happened—I’m performing better than I thought I ever could and finally fulfilling my athletic potential.
I’ve been training exclusively with the metabolic conditioning and single rep strength outlined in Birth of a Hero
for the past several months, and the gains I’ve made have been phenomenal. I kind of thought that after six years of regular strength training, that maybe I had just reached my peak, that I had gotten as strong as I possibly could. I’m finding out how wrong I was, and I couldn’t be happier about it! What are your current goals/aspirations? Are you training for anything in particular at the moment? If so, please tell us a little bit about that…
In September, I’ll be going for my RKC. We’re still quite a few months out, but I already have a very good handle on all of the components of the certification so I’ve decided to set the bar even higher for myself with the Iron Maiden Challenge, which is a weighted pull-up, military press, and pistol squat with the 24 kg kettlebell. Very few women have succeeded at the challenge. I’d really like to be one of them. So far so good, but I’ve still got some progress to make.
After September…man, I just don’t know. I’ve always been interested in martial arts but never tried it. Maybe I’ll give it a go. That’s one of the great things about fitness—no matter what you’ve achieved so far, there’s still so much more you can do. The goal is always a moving target. You can always progress, always grow and make gains. There are so many ways to quantify your efforts, which make fitness-related endeavors very gratifying. I’m looking forward to the next challenge, whatever that may be! You have your own fitness website, Beautiful Strength (http://www.beautiful-strength.com), could you please tell us a little bit about what your vision for that is and where you want to go with it?
With the fitness industry as saturated as it is with bad information, I’ve struggled over the years to find a place to go for good, solid information as a woman in fitness. I’ve certainly found what I have spent years looking for here at Chronicles of Strength, but there is still a desire to cater to women. I knew that if I wanted something that I couldn’t find, that I simply needed to do it myself. That said, I recently launched a women’s strength and conditioning site--www.Beautiful-Strength.com
—with the goal of providing women with the same level of quality info that COS provides but with more of a female focus.
Very early on in my weightlifting career, I distinctly remember telling someone my goal was to get strong but “not bulky.” I think that’s pretty typical for women. We tend to think there’s a female version of Arnold Schwarzenegger living inside of us, just waiting to pop out at the very moment when we start hauling around significant weight. But I also know that there are a significant amount of women out there who know better. They know that to get strong, you have to practice at being strong,
and they don’t shy away from hard work and big weights in the gym. For those strong women, I want to create a well-informed, intelligent, inclusive space to help guide them in their fitness “career”, whatever that entails. Any final words?
Thank you so much to everyone reading this post. I’ve had a great time, interacting and learning from all the people on Chronicles of Strength. I love the atmosphere on this site. You rarely find such an intelligent approach to strength and conditioning, and I can’t even begin to tell you how awesome it is to get to interact with other people who understand that.
I’m also very excited about Beautiful-Strength.com. As we grow, you’ll find a lot of great information over there, albeit a bit different than what you’d typically find on Chronicles. So please, come on over, check us out, and don’t forget to sign up for our Cast Iron Wisdom newsletter!
You can also find me on Twitter
@Kallos_Sthenos and on Facebook
Strong = Sexy?
Personally, I've never been attracted to frail women...
But maybe that's just me. Please share your own thoughts in the comment section (of course this is all subjective, and let's keep it cool... like the Fonz would...)
There are many kinds of strength, but the kind that impresses me the most is what I would call "hidden strength". Christine is a pristine (hardy har har) example of this. Just by looking at her build you could safely assume her to be an athlete of sorts, but if I had a nickel for everyone who has underestimated her deadlift based on her appearance, well I'd probably be writing this post from a yacht...
The Ultimate How To:
Put on a TON of Muscle
Not Get Fat
and Live Life Like a "God-King" Guide
Can YOU Get BIG with Kettlebells?!?
The answer is undoubtedly yes.
But remember, the kettlebell is simply a tool. What matters is how you utilize that tool, and the truth is that folks just aren't realizing the full potential of double kettlebell training for it's ability to tack on lean, dense, and functional muscle mass. The Prometheus Protocol has outlined exactly everything that you need to do in order to tack on 20lbs or more of rock hard muscle mass in 90 days or less. No more confusion. No BS. Just what works for serious muscle hypertrophy in the least amount of time possible.
You Will Find:
- The 3 most critical errors that folks make when trying to put on muscle mass, how they are drastically hindering your progress, and what you can do to correct them.
- The 5 holy commandments that you MUST follow in order to put on the absolute most amount of clean, dense, functional muscle mass in the least amount of time possible, and with the least amount of effort required.
- The entire Prometheus Protocol training regimen designed to tack 20lbs or more of rock hard muscle mass onto your frame in 90 days or less.
- Exactly how and when to eat in order to put on an outrageous amount of clean muscle mass with minimum fat gain. (NOTE: It is highly probably that you will find this approach quite unconventional, yet ridiculously effective)
Learn How To:
- Utilize the FOUR Weapons of MASS CONSTRUCTION
(The Deadlift, The Double Kettlebell Front Squat, The Weighted Dip, and The Double Kettlebell Clean and Press) to add twenty pounds or more of functional muscle mass in 90 days or less.
- Implement a "tactical fast" in order to stimulate an optimum hormonal response conducive for SERIOUS muscle construction with zero fat gain.
- Truly live the life of a "god-king", because bigger, in this case, is certainly better!
Invest in the Prometheus Protocol Today and
Pay What You Want!
The God-King Bundle Package
Say WHAT?!? How is the "bundle package" less than the "non-bundle-package"? What sort of trickery is this???Behold! The Ultimate God-King Bundle Package for only $1.97. Trickery? Absolutely Not!Rather this is an incentive for all of you to try out our SuperHero Development Program for FREE for the first entire month!
That alone is a super freaking value, yours free of course when you invest in the God-King Bundle Package!If the first month free of the SuperHero Development Program (which you can cancel at ANY time) and the entire Prometheus Protocol aren't enough to have you investing immediately into the God-King Bungle Package, these other FREE bonuses included within the God-King Bundle Package will surely do the trick!
- FREE BONUS #1: Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!
- FREE Bonus #2: Our Metabolic Reset Accountability Journal (a $14.95 value) in order for you to log everything you that put into your mouth to ensure that you consume an adequate amount of calories to put on the maximum amount of muscle mass. Remember "what get's measured, gets managed".
- Free Bonus #3: A Chance to win your very own, highly valued, exceptionally rare, Chronicles of Strength T-Shirt! (We will select 5 winners at random to receive this incredibly esteemed and priceless garment.) - For a glimpse, you can catch me wearing the Chronicles T-Shirt HERE
YES, Pat, I want to invest in the
God-King Bundle Package Today!
GIVE IT TO ME NOW!!
The Prometheus Protocol
- The entire Prometheus Protocol eBook laying out exactly what you need to do in order to tack on 20lbs or more of functional muscle mass in 90 days or less.
- Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!
YES! Give me the Prometheus Protocol RIGHT NOW!
The Prometheus Protocol 90 Day Challenge
Your mission, should you choose to accept it,
is to tack on the absolute most amount of clean muscle mass possible over the next ninety days following the Prometheus Protocol.Here are the rules, if you wish to compete for a shot at glory, fame, and a lifetime subscription to our SuperHero Development Program
along with a host of other goodies (listed below).1. Email me directly at HardstyleKettlebells@yahoo.com with the subject line of "Prometheus Challenge"
. Tell me your name and that you want to be a part of this challenge.2. Give me yo pics and yo stats - Not just taking anyone's "word" for it. You'll need to get into your skivvies and take some before pics.
One profile pic (that's from the side) and one frontal pic (thats from...well, the front). Sure, you can flex... don't be shy.... I will also need your current height and weight. If you have any questions about this, please make them known in the email.3. You must email my by Friday, April 13th to be eligible. As the official challenge will begin on Monday, April 16th.What the Winner Gets:
Why YOU Should Take the 90-Day Prometheus Challenge:Aside from the host of potential goodies that you can win, taking on this challenge will help you to commit towards success!
- A lifetime subscription to our SuperHero Development Program
- Our ENTIRE eBook collection
- The highly esteemed and incredibly rare Chronicles of Strength T-Shirt
- Free publicity! An entire blog post dedicated entirely to the winner and his/her success story, a link back to his/her site. Fame, glory, and life as a god-king!
Telling someone else that you are going to do something will suddenly and drastically amplify your motivation and level of commitment, do not underestimate the power of this when it comes to achieving your goals! We have put this challenge together for YOU
, and to ensure that you do put on the absolute most amount of muscle mass in the least amount of time possible
, so please take FULL advantage of this opportunity. Accountability is a rare thing these days, and we are offering it to you for FREE.Let the games begin!Please post any questions, comments, or concerns you may have in the comment section below. Or just leave some love :D
T-L Junction Whats Yer Function
Here's a two minute mobility drill used to assess/improve T-spine mobility and stability at your t-l junction. Enjoy and post any questions below!