513fit

04/08/2026

Is The Math of Despair driving your efforts or keeping you from getting back into it?

You get better and see results when you train hard enough to stimulate a response and then let yourself recover.

It takes courage to work hard and it takes courage to rest.

04/06/2026

Do simple things savagely well. Despite what the internet says, getting and staying fit is not that complicated. Do a few things with enough intensity to signal your body to respond, but not so much that it’s overkill, then allow yourself to recover.There are no magical exercises or sets and reps schemes, or secret workouts. Train the body as a whole for 45 to 60 minutes three times per week, twice a week do a little conditioning work, but not so hard that it cuts into your recovery, and generally don’t eat like an alcoholic six year old at a birthday party. You and I are not that special. A few individual tweaks are one thing, but they aren’t that hard to figure out. So get good at the basics. Do simple things savagely well.

06/11/2025

It doesn’t cost a fortune to get your home gym started. For $60 you can get an adjustable set of dumbbells that can go from 5 to 20 pounds, or even heavier if you load up one bell.

12/23/2024

Why do we often go from leg work (squats, lunges, etc.) and follow with agility, hops, and running? Because Werner Gunthor, that’s why.

World Champion Werner Gunthor in training

12/06/2024

It’s simple. Strength training is strength training. That’s high signal. Conditioning is conditioning. That’s low signal and shouldn’t interfere with your recovery.

When you try to check all the boxes with high intensity all the time that is all noise and no signal.

In addition to classes or strength training, do this for 30 to 60 minutes 3 to 4 times per week.

HR = 180 minus your age.

It won’t beat you up, it won’t make you super hungry, and it will open up options as you get more fit.

06/12/2024

In July I'm running a 25% off special for new clients.

You might think, that's nice, but there are a lot of unknowns and doubts.

Rather than let those get in the way, make the unknowns known, and work ten minutes a day to address those doubts.

It's not as heroic as "Do or Die!: or "Go Big or Go Home!", but it's a lot more effective over the long haul.

Ten minutes a day, working on the quality of strength.

Confidence is born of competence. Break things down to a doable level of build from there.

01/26/2024

This was so far ahead of its time. If you run trails or hills, get creative, work on different directions and speeds. If you’re on challenging terrain, take advantage of it. If there’s playground equipment, use it.

Be deliberate, be focused, and make the most of your training opportunities. There’s so much more to conditioning than going at one pace and repeating the same stride.

70's movie about the Polish weightlifting associations methods & techniques.lifeisbloodypink.wordpress.com

12/12/2023

Build better posture and work the upper body with one exercise?

Posture is a habit, but it’s also helpful if you address the muscles that make it happen.

Think in terms of big movements that use a lot of muscle, allow for a good amount of weight, and that have you move in a big range of motion.

If you’d like to try a class for free, email me at [email protected]

M/W/F 6-6:45 am and 8-8:45 am

Classes are held at Aikido of Cincinnati at the Kennedy Heights Cultural Campus

For more information, visit 513fit.com

11/29/2023

Email me at [email protected] to try a class for free

10/18/2023