Sturdy Training

Sturdy Training The Goal is Fitness,
Make it the best hour of your day. Stay safe
Turn up the music
High Five Some People
Blow Off Some Steam
Relax. Have Fun. Work Out

01/24/2022

Sunday sweat
Set the tone for the week
Also try and do something longer for a mental challenge
Our body are far more capable then our minds tell us

40 minutes
30 seconds run (insert any cardio, row, bike, jump rope, burpees)
30 seconds rest
30 seconds complete 5 double kettlebell snatches
(Sub kettlebell swings, single arm dumbbell snatches,)
30 seconds rest

This gets fun + the magic happens around round 30.
Scale pace or reps but don’t you dare give up.

11/13/2021

In a culture endlessly optimizing for comfort, the wise among us learn how to introduce the right degree of voluntary discomfort.

Small daily habits > Then quick big changes What’s a small habit you ha e changed that’s made a huge impact for you? Dro...
10/14/2021

Small daily habits > Then quick big changes

What’s a small habit you ha e changed that’s made a huge impact for you? Drop a comment below 👇

10/01/2021

Going long • Do you avoid the long grind?
I like to think these workouts hold more benefit in the mental department with a side of fitness •
It’s often easy to give up & quite when the task gets hard
Commit to finishing what you said you would

50 minutes
Alternate
Min 1 10 cal bike
Min 2 1 hang power clean

Multiple factors will compound & add up to big progress • Not always the number on a scale •
09/18/2021

Multiple factors will compound & add up to big progress • Not always the number on a scale •

Real foods • Move 45 minutes every day
09/17/2021

Real foods • Move 45 minutes every day

Don’t be a hamsterYou don’t need to spend endless hours on some piece of boring cardio equipment to burn calories. One a...
09/15/2021

Don’t be a hamster

You don’t need to spend endless hours on some piece of boring cardio equipment to burn calories.

One a 45 minute with varied movement.
The other 7 sets of one back squat

Moral add some heavy weights to burn calories AND build strength

Things I haven’t done this week •Workout •Tracked what I eat What’s going to happen to my health and fitness? Nothing. W...
04/01/2021

Things I haven’t done this week
•Workout
•Tracked what I eat
What’s going to happen to my health and fitness?
Nothing.
While I feel out of routine, I’m not beating myself up or stressing about it.
For the past 12 weeks I have missed only two days working out for at least 45 minutes.
A week full of other things to focus on isn’t going to derail me.
Other then being a little more sore after my next workout I’ll be just fine.
And so will you if you have taken a couple days off or a week. Don’t beat yourself up or give up completely.
Get back after it again and your body will thank you.

03/25/2021

Add a pause in your lifts to challenge position, add strength, increase speed and explosiveness when completing a full lift.

3 second hold doing 2-3 reps for 5-6 sets will do the trick.

Any major lift • Cleans, snatches, squats, deadlifts,


99% of programs fail because they take an individual with X habits and suddenly require them to have Y habits. Usually s...
03/24/2021

99% of programs fail because they take an individual with X habits and suddenly require them to have Y habits. Usually starting Immediately on any Monday.
Pick a diet or exercise to life coaching programs.

I’m a much bigger fan of small sustainable changes over time.

Fitness: start with a walk
Nutrition: add a vegetable to each meal
Productivity: Complete one critical task a day

As consistency builds increase intensity of each of those activities
Run, add more vegetables, complete three tasks.

Did you know the top performers in the world read on average 60 books a year Don’t like to read. Ok fine. Get some audio...
03/22/2021

Did you know the top performers in the world read on average 60 books a year

Don’t like to read. Ok fine. Get some audio books.

Spend your driving or down time listen to everything and anything that will move you in the direction you want your life to go.

Relentless is a favorite.
Other good ones
Shoe dog - Phil Knight
Extreme ownership - jacks Willink
Legacy -James Kerr
Linchpin - Seth Godin

What books have you read? Drop a suggestion below

03/17/2021

I like lifts that make you move with explosive, speed, power, athleticism.
Like Cleans. There’s something very rewarding mentally when weightlifting. Unlike lifts that ate slow and boring, think deadlift.
Just like any other lift working through different positions is key to growth and getting strong with better technique.
If all you every do is rip weight from the floor your going to quickly limit how much weight you can actually lift.

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Pocatello, ID

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