Living in Sinew

01/31/2026

Hey party peeps, got a fresh new drop for ya. Enjoy this free Burpee program! Now you have ZERO excuses to not train, you're welcome!

The premise is elite conditioning and body recomposition with either no, or close to no equipment.

Please let me know what you think and if anyone wants to give it a go, have questions, comments or suggestions I'm all ears.

Hit the Deck No Excuses Burpee Program Contents: Part I — Burpees History Time Origins of the Program The Base: what I’m asking you to commit to Why the Burpee? 6-Counts 10-Counts 5. Hit the Deck Approach Program Example Schedule 6. Levels to This: Level

01/31/2026

Hey party peeps, got a new article/program for you. Let me know what you think!

Hit the Deck No Excuses Burpee Program Contents: Part I — Burpees History Time Origins of the Program The Base: what I’m asking you to commit to Why the Burpee? 6-Counts 10-Counts 5. Hit the Deck Approach Program Example Schedule 6. Levels to This: Level

02/14/2025

Goblet Squat Checklist coming at ya!

https://www.instagram.com/share/BAEk8KBBuX

02/14/2025

New IG vid 🙏🏼

https://www.instagram.com/share/BAJueeOPPO

10/29/2024

Did you know that you can go on missions to help / serve / save people?! People have massive hearts and will help you fund your missions.

You can also help organize donations or put on events such as KARMA Yoga Fest

Each piece of the pipeline is crucial for the rescue and cohesion of humans in need.

Consider KYF14 this year on 11.11.24 to help us fund another expedition (and/or come with) down to WNC/ETN to help rebuild a home for a veteran and check up on other displaced locals.

There is still little to no government aid down there and they need help. Americans need help! Let’s mobilize!!!

10/04/2024

URGENT, PLEASE READ

I’m in need of a helping hand…

Doc O’Donnell is putting together a team to head to North Carolina for disaster relief efforts and it’s very likely I will be going with.

With flights, gear and food I’m probably going to need to raise about $1200, maybe more.

If you or anyone you know can spare some xtra cheddar (or want to write off some taxes) I would greatly appreciate the support.

I’m sure you’ve all heard about the town of Chimney Rock being erased off the face of the earth 😢 and I have plenty to say about it but not on social media. I’m grateful for the opportunity to have boots on ground and to help my countrymen.

Please share this!

10/02/2024

Hard training sesh after 7 days of fasting the past two weeks.

Feeling STRONG. People think that fasting is only for fat loss and that you can’t achieve high levels of strength & fitness while doing so.

While this is true for very high level, elite, athletes it’s not true for the rest of us!

Fasting can cure, yes CURE, many diseases and injuries (maybe all of them??). I want to break the stigma that people who are into “health” and “longevity” don’t train with intensity or do manual labor.

I’m living proof that you can do all the s**t the health gurus and hippies say to do and still train hard and be strong enough to be useful to your community!

Recap of today’s session:
Sled work
OA DB Sn**ch ramped up to 3 reps w/95lbs
OA DB Clean & Push Press went up to x3@105lbs
RFE Split Squat up to x5@176lbs then x20@88lbs
OA Incline Bench Press went up to x5@80 way harder than it had any right to be! These will SMOKE your sides!
OA Pull-down up to x5@120lbs and felt light
OL Back Raise x20@20lbs
Donkey Kick on Leg Press x20@50lbs
OL Ham Curl x20@100lbs
LM Curl x20@25lbs
LM Ext. Rotation x20@10lbs on small bar

That’s a lot of work but we got it done! 1 more day of eating then I’m on to another 3 day fast!

09/30/2024

After a few years off my fasting focused lifestyle I’m back at it…

This time I’m taking into account the experience and issues my students have brought up over the years and applying them.

I decided to go with the following template:
• Fast 24 hours
• Eat to satiation for 24 hours
• Fast 48 hours
• Eat for 48 hours
• Fast 72 hours…
The feeding schedule is whatever works. My refeeds will mostly be red meat, eggs and butter and I will eat when I have the time so 1-3 meals and possibly snacks here and there.

The caveat is after a 3 day fast then I will do a 1 day DRY fast with zero water or food intake. Then bump up the water fasts one day at a time until I do a 6 day and then hit a 2 day DRY.

I’m going to keep going on this schedule and see where I land.

The main struggle most people face with fasting is that initial day or two. If you’re used to eating all the time it can be overly stressful to just drop into 3-7 days without food.

This method simply has you refeed the same amount of days you fast. And when you settle on a length of time you’re happy with then you can do repeats at that level, start doing OMAD (one meal a day), do longer fasts quarterly, or decide on doing a super long one at some point.

Why do a long fast? Healing. If you have chronic health issues then a long fast may be the cure. In my experience the most intense healing I got for my knee and hip was dry fasting and it cured up a lot of general issues I had with clogged nose and whatnot.

A long fast might be 5 days or 30. Dry fasts can be 1-7 days (and yes you can survive that long without food or water) this is great for starving cancer or parasites.

There’s a lot that goes into a fasting / healing / cleansing journey and most coach don’t seem to be focused on strength and performance which, I think, is a huge mistake.

If you’re interested in my approach and you’re looking to get REAL results healing yourself then reach out 🙏🏼 just remember to be sensible with these protocols and keep in mind there’s more to it than just not eating!

Much love ❤️‍🔥
📸 Adrienne Alane White

09/22/2024

Part of readiness is physical preparedness…

In the not too distant future I will be holding much larger classes at Bontrager Barbell but the space has to be built out first.

In the mean time I will be offering workshops monthly or bi-weekly there / outdoors so I can get a solid group of 20-30 trainees who are SERIOUS about getting some results.

You can expect to see the following workshops and elements of these modalities in future classes:
• Kettlebells: basic and intermediate movements to develop athleticism and basic levels of strength and conditioning
• Calisthenics: becoming proficient at moving your body through space with all the basics like Push-ups & Pull-ups, plus useful locomotion such as Bear Crawls and tumbling
• Sandbags: the ultimate training tool to master heavy and awkward objects that you find in your daily life

Consider treating your physicality like a duty - to your kids, your spouse and anyone who might need your help in any situation!

I’m really looking forward to collaborating more with Von and Kalli they are amazing people who are dedicated and down to earth. I can’t recommend their gym highly enough 🙏🏼

LET’S GO

09/13/2024

Friday Night Float tonight!!!! There’s a couple of spots left - bring a friend!!!