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You don’t have to dig too deep into the internet before you will come across researchers and bro science experts alike referencing a supposed sweet spot called the “anabolic window”.

Over the past few decades, the world has evolved to understand the myriad of benefits of an active lifestyle. With each passing year, more and more people look to start some kind of fitness journey in an effort to live a better, longer, and healthier life.  
Lack of adequate rest is literally killing us... Geoff Dardia talks with Doug about the consequences of poor sleep and ways to improve your life by taking off some of the pressure. #dieliving

A large percentage of humans have lower back pain due to a number of different reasons. Most look to get the back fixed or stretch out the hip flexors to help loosen up the lower back and relieve pain.

Well guess what? You're doing it all wrong. See, our body is full of systems that keeps us in-sync. When one system is weak and not used much, the other systems have to work harder to create compensation, which leads to the pain you feel as a result of that.

  • 3 min read

Getting that grip strength down, pushing your heart rate through the roof, and building some nasty traps are some of the major benefits to doing heavy farmers carry. But many of us are limited to our heaviest set of dumbells or kettlebells to run this movement. I personally got tired of stacking 2 or 3 kettlebells in each hand to get to a heavy farmers carry, so I decided to do something about it. I browsed the internet in search of a set of farmers carry handles to stack plates on, but have trouble paying $180 or more for a decent set. So I went ahead and designed my own set for less than $100. Here is what you will need to do the same.


Americans vision of strength and fitness shifted in the late 1970s. When guys like ArnoldSchwarzenegger and Lou Ferrigno began appearing in films and on television, what we thought about strength training became about one thing: size.

The nascent world of health and fitness soon shifted focus, with sheer mass -- as opposed to all-around health and fitness -- being the arbiter of men’s health. Magazines likeMuscle and Fitness, Shape UpandStrength & Health began pushing pictures of guys built like comic book heroes, their oiled muscles rippling off the page, and the supplement industry suddenly exploded with men looking for mass.

The public safety and military worlds soon fell right in line. Cops worked toward having a “physical presence,” firemen wanted to impress the soccer moms at the grocery store, and military guys wanted to look like the G.I. Joe cartoons they grew up watching.

This trend continued on through the 1980s, with the ubiquity of shredded Gold’s Gym shirts and the legendary Muscle Beach acting as the benchmark for what was and what wasn’t defined as “fitness.” We watched American Gladiators and ate our Wheaties in hopes that we too might curl those massive, octagonical dumbbells, our crewcuts and biceps glistening in the sun.

It wasn’t until the mid-to-late 90s that we began to see a shift in our values and focuses, a shift that continues to manifest today in the idea that fitness and strength doesn’t necessarily mean being the biggest and most physically imposing.

And while mass and size are fine if aesthetics are your main goal, or if you’re a naturally large human, science would argue that you don’t need size to see massive gains in strength.


We train a lot with picking heavy stuff up and putting it down. This is the core of what external resistance training relies on. What is missing here is the functional accessory work that comes from pushing or pulling a weight across a plane.

This is where a weight sled comes in. Put a stack of 45s on a weight sled and you now have yourself a good time.

Unfortunately this is a tool that a lot of gyms don’t have. In order to get a decent one, you will likely fork out $250 or more. So, we decided to create a way to cheaply build a sled you can use without breaking the bank. The following build cost $92, all materials bought new. You could probably bring that cost down to around $50 but cutting a few items out, which will be highlighted in the instructions.

  • 4 min read

In a world full of nutritionist bloggers, Instagram health experts, and a booming weight loss industry estimated to be worth over $60 billion, why are Americans more obese they have ever been?

While it is widely recognized that seeking expert coaches in the fitness world is beneficial for physical training, why aren’t individuals seeking out experts when it comes to nutrition? Why aren’t we looking toward the pros to coach us through adapting healthy eating patterns designed to help them reach their goals?

Most people seek out a cure-all for obesity but this complex issue stems from many different factors, making the idea of finding a single solution an impossibility.

The police culture has historically been diametrically opposed to the concept of its members being fit.

While it’s not that police agencies or individual officers aren't enthusiastic about working out, or that agencies don’t want their officers being fit, quite the contrary, it is the officers’ lifestyle that can prove to be a detriment to sustained fitness. Certain aspects of police fitness have been getting better in the past few years based on general public knowledge of health and exercise; newer members have grown up in the age of instant fitness “knowledge” available on the internet.

Unfortunately, there will always be some things about the police culture that will probably be detrimental to your workout routine, regardless of how educated those in law enforcement become.