Could you poop in that toilet?

If you are like most North Americans, probably not. To be able to would require us to squat.

But you we can’t squat. Unlike the Chinese, we don’t do it anymore. We have lost contact with “all things squatting“. And because of this, we are getting terribly immobile (which makes getting fat really easy).

Thankfully, we can (re)learn…


Squatting, essentially, is what happens between our legs.

So how to do it?

  1. Take a comfortable stance (for most, this means shoulder-width apart).
  2. Keep feet forward (or slightly outwards depending on how wide you go) and pressure on the outside of the foot.
  3. While lowering down, show your crouch (use your elbows to push knees out if you need to).
  4. Keep chest up and be proud.
  5. While coming up, squeeze your butt. HARD.

That’s it. Here is a video to show what it looks like as well.

If you are like most people, however,  you were all sorts of funked up.  That is, you probably couldn’t sit back on your heals, your feet were turn way outward, and your upper body was horribly rounded.


1) You are too tight

Most people squat as if they are wearing snow boots (the “boots” are their stiff and inflexible ankles). These people simply don’t have the flexibility to get low on their heals so if they do manage a squat, they end up on their toes and with their feet turned way out. The solution is here is simply more ankle mobility exercises like these HERE.

If your ankles are not tight and you still cannot squat, it is probably a problem with your hips.

Let’s face it, we sit a lot. That is, we spend a lot of time in hip flexion. Now if we don’t balance out this hip flexion with hip extension (standing and walking), they become tight and our hip extensors (like our butt) fall asleep. The solution here is to stretch our hip flexors (video) and start activating/waking up our booty (video) .

If you still do not know what is your limiting factor, this may help:

2) You are too tall

First off, many tall people have seriously tight ankles/calves so this right here is a big limiting factor.

To add insult to injury, tall people have much longer levers than short folk so this means they have to go a further distance to achieve the same end goal (which is popping a poop squat).

For tall people and those with disproportionate long legs, they will need not only need to do more mobility, but find ways to shorten their levers as well. This generally means widening the base of their squat and in some cases, using box squats or placing their heals on weights or boards until they reach enough mobility to do it without.


Let’s make this simple:

  1. For mobility, put your ankle and hips into positions every day that they are not used to. Use the sources in this post as a solid place to start.
  2. Implements tools (boxes, chairs, heal board, and other stuff for assistance) to help you squat with good form in the meantime.

You may not be able to poop in China right now, but you’ll be well on your way if you follow these 2 pieces of advice.


running zombies

Okay, well, not really.

You won’t die if you skip the warm up, but your results will.

And your goals will.

And your joints and muscles and performance will.

And if you skip it long enough, you’ll no longer be able to work out.

Wouldn’t that suck?

sweet jesus yes







So please don’t skip it.

And here are 3 ways on how to do it correctly:



The joints in our body alternate functions. The two functions are Mobility and Stability. Mobility means to produce a desired movement while stability means to resist an undesired movement.

Each joint then serves a purpose. When a joint (such as the ankle) cannot perform it’s purpose (mobility), it gets passed off to the nearest joint(s) (in this case, the knee).

When joints are forced to take over functions that they are not meant for, injuries occur. So take someone with stiff ankles. When they squat, their knees are taking over more of the movement. With time, this will cause wear and tear on the knee and most likely an injury.

So what should we stretch/mobilize to prevent this?

==> The joints meant for mobility.

They are primarily:

  • ankles
  • hips
  • thoracic spine (ie upper back)
  • shoulders
  • wrists

2 other critical areas that we have to activate (or wake up) are the glutes and the scapulae. When we “turn on” the glutes they help save the lower back and when we do scapulae work, they in turn become more stable, which then allows the shoulder to do its job (move through full range of motion).

Here is a youtube playlist to help with all of this.


Increasing blood flow to our muscles is actually where the term “warming up” came from. You can do this by doing any of the following aerobic activity: walking, jogging, jump rope, jumping jacks, etc.


You can foam roll.


A foam roller is a simple bar of elastic foam.

When the body lies on it, it pushes against the body and provides resistance. When the user rolls up and down on the foam roller, they experience a kind of pressure-facilitated massage. When the pressure is applied, it works to temporarily push blood through the various avenues of the body.

More blood to muscles =  better transport of oxygen and nutrients = MORE ENERGY!
Note: You can use medicine balls and PVC pipe as rollers as well. And with this exercise, pain is actually good.



If we are planning to do a high-intensity workout or want to set a personal best, our results lie in our ability to “get up“. This “getting up” or ability to get excited leads the way for how fast and strong we will be in our workout.

Contrary to popular belief, becoming strong and resilient to fatigue isn’t a muscular thing; it’s a neurological one.

That is, it’s in our brains.

So how do we bring our brain up to speed for a workout?

  1. Drink coffee
  2. Turn on exciting music (dubstep anyone?)
  3. Start your sessions heavy

This last one is critical. Even if we are planning a high-rep bodybuilding type workout, we want to start our workout lifting heavy singles  and greasing the proper movement patterns.

When it comes down to it, we can only do 1 rep at a time. If we can make that 1 rep better, then that whole 20 rep set is going to improve.

Note: You do not have to lift external weight to achieve this. Complex gymnastic moves such as hand stands and static frogs work just as well.  Resistance is Resistance.


  1. De-stiff your joints
  2. Feel the pain and get the blood flowing
  3. Practice before you go “bawlz out

It should not take longer than 15 – 20 minutes and the workout itself should be no more than 40 (on average).

In the end, failure to address the warmup will cause just that: FAILURE.

Skip at your own demise.



Knowing about myelin changes the way we see the world.

The Talent Code

In short, talent (and inherent awesomeness) is bogus and research into myelin (pronounced just like it reads) is proving that.

Myelin, insulation that wraps neural circuits, is showing us that when this grows (such as with practice), our skills grow as well. When it shrinks (such as with disease and age), however, we become less capable and our skills (or talent) are diminished.

Myelin is showing us that, in large part, what we want to achieve is NOT fixed and who want to become IS possible.

This is what it looks like:

  1. Every human movement, thought or feeling is a precisely timed electric signal traveling through a chain of neurons – a circuit of nerve fibers.
  2. Myelin is the insulation that wraps these nerve fibers and increases signal, strength, and accuracy.
  3. The more we fire a particular circuit, the more myelin optimizes that circuit, and the stronger, faster, and more fluent our movements and thoughts become.

So the more we fire a circuit (say practice a cartwheel), the more myelin is created to make that movement smoother and natural.

This reaffirms something we already know: Practice makes us better.

Just practicing something, however, is not enough to become awesome at it.

It’s not about how many pitches we can throw, how many reps we can do, or how far we can run. We have to take into account the quality of our action as well.

Did you know every time we do a deadlift with horrific form, we are growing our myelin (to make that bad form more natural)? And every time we check facebook, we are growing our myelin (so that next time it will be easier to log on)?

We are training ourselves, both in good and bad action. Because of this, we have to be smart about how we grow our myelin.


You want to become a strong mofo? When in doubt, practice the methods of olympic lifters and gymnasts. By this, I mean follow a high frequency program (every or every other day) of exercises that are quite heavy (70 – 90% of 1rm), high in sets ( 20 +), but low in reps (1-3).

This is how I managed a body weight military press, a #140 turkish get up, +25 consecutive pullups, and how I am currently training my handstands.

To ensure that the myelin growth is the growth you want, use a video and/or a coach for feedback.


Love, gratitude, empathy, and other forms of positive thinking are a skill. And in today’s world, this is not a natural skill to have as it often goes against our “dog eat dog” capitalist attitude.

For this, surround yourself with positivity: Read books, watch documentaries, and listen to people as they share their own love and passion.

It’s contagious. :)


Are we really bad at math? Or have none of us really made an effort to become good at it?

I thought I was bad, that is, until I started doing math problems in my head (on long drives and just for fun). Now I am pretty damn good (…because of pretty damn good practice).

Challenge yourself in reading, writing, speaking, and arithmetic.

Our mind needs exercise too.


How well we are able to sell ourselves (both as a human being and a business person) as well as our ideas will have a phenomenal impact on our life.

Whenever you hear someone say something such as “It’s political” you can guess that someone got passed up, didn’t win, or (insert whatever) because they were not able to sell themselves as effectively as the other person. Now obviously this “selling” can go beyond interpersonal matters ( like money or connections), but communicating still has a large say on it.

So learn how to communicate (understand our shared psychology and human nature) and apply ( talk 1 on 1, groups, different mediums, etc.).

To neglect either one could result in a failure to sell.


  1. Nerve firings grow myelin => myelin controls impulse speed => impulse speed is skill
  2. We decide how good of form we are using and if this myelin growth is for our exercise habit or for smoking.
  3. We know how to do it. It’s on us now.

Struggle is not optional – it’s neurologically required. In order to get your skill circuit to fire optimally, you must by definition fire the circuit suboptimally; you must make mistakes and pay attention to these mistakes; you must slowly teach your circuit.

Note: All the science and the quotes are from chapter 2 of The Talent Code.


[Autodidactism means self-directed learning. As an autodidact, you teach yourself. In learning anatomy and physiology, no where else will this be more needed.]

The way we typically go about learning Anatomy and Physiology (i.e. in a school setting) is, and I don’t mean to offend anyone with these words, funking retarded.

It’s all-theory and all-mind.

And because it’s usually “learned” through cramming, it is information that is easily forgot.

If we want to train ourselves (and everyone does), however, we have to learn these symbols (words like “internal rotation of the humerus” and “latissimus dorsi“) that we are playing with.

Failure to do so will not only have us being the person 20 years down the exercise road who still points to muscles and mimics movements when discussing their program, but also still has to rely on trainers (to design proper programs) and physios (to repair thesmelves from following unbalanced ones).

The truth is, no one is going to be a better trainer than you or I. We all have an innate intelligence that only we can tap into. Dipping into some objective science, however, will be required first.


Step 1: Exercise

Our brain was built for movement. Need I say more?


Step 2: Buy an anatomy book

First and foremost, our best companion will be Dr. Google. After we feel a little comfortable with terms, however, buying an anatomy book and/or poster will be recommended. I like the books of Frederic Delavier.


Step 3: Ask Questions

The key to learning is not so much learning for the sake of learning, but learning because we need to learn (more emotion = more retention). How we start this process is simply by asking about that which we must know.

Here are some examples of the “down the rabbit hole” process I use.

#1 – You may notice that you have a tight muscle on your back:

  • “What muscle is that?”
  • “How can I stretch it and relieve the pain?”
  • “What is the function of this muscle and why might it be tight?”
  • “What muscle(s) are it’s antagonists (i.e do the opposite action)?”

#2 – You may suddenly want a bigger booty:

  • “What muscles make up the glutes?”
  • “What muscles are it’s antagonist and may be preventing the glutes from firing?”
  • “What exercises work the glutes and how do they grow best?”

Make Your Butt Bigger Intro

#3 – You may have a grand dream to do a deep squat:

  • “What muscles and movements are involved?”
  • “What typically prevents someone from doing a squat and what are the fixes?”
  • What exercises (regressions) can I do that will help me squat while I work on my limitations?”


You probably won’t care until….

I received high 90s in my A & P courses, but I can’t say I really learned anything. It wasn’t until I got hurt and worked with those that were hurt, that I had real motivation to learn. It will probably be the same for you.

When we are fit and healthy we take this movement thing for granted. When we lose the ability to move pain-free, however, than that is when the questions start. Rather than defer those questions to someone else, I challenge you to take them on.

Good luck.


I like to keep things fun. When things are fun, they are also sustainable.

This means when I want to maintain (or lose more fat), I don’t do it by cutting calories or doing more exercise sessions ( I already like the way I eat and train).

Instead, I walk.

3 – 5  times a week for an hour or longer.


Unlike running, walking is so low intensity that we are primarily burning fat for fuel. And because of this, we do not feel the need (the hunger) to replace the fuel we burned (ie carbs).

I can burn a total of 1000 calories in a 2 hour walk and not be ravenous afterwards.  Try doing that with long-distance running.

So walking, as we can see, is an optimal choice for exercise. Not many of us do it, however, because it can become boring.

So how do we make it more fun?

Walk with others, in lovely areas, or listen to podcasts/ books on tape (these all keep the mind engaged). Here are two of my favorite podcasts: Joe Rogan Experience  and I Love Marketing.

And  more challenging?

Wear a weighted vest (#20 and #40 lbers are great for this), speed walk, or do hiking.

In the end, walking is dummy proof. This is why I like it the most. You can overdiet and overtrain, but you can’t really overwalk.

To want to walk the fat away, however,  you will probably have to  find a way to make it fun.

Podcasts work for me. What works for you?


We humans are rational creatures.

We do things for reasons and not on just on a whim.

When we make an investment (with time, money, or energy), it is in hopes that we get some type of reward in return. We don’t just do things to do them. We figure out what we want then we calculate what we have to do to get it. This thing we do (ie the investment) is really what creates the value of the thing we want.

Degree of investment = degree of value.


  • We are going to value a bike that costs the equivalent of 100 hours worked a lot more than a bike that was given to us for free.
  • We are going to value a mate that was harder to get over one that was easy.
  • We are going to value money that we earned much more than money that we found or that we won in a lottery.
  • On and on and on…


As much as I like seeing “free” attached to things, I realize it’s only hurting me. The fact is, the things I get for free, I respect less.

Free food? I overeat.

Free beer? I overdrink

Free knowledge? I skim or don’t consume at all.

Free anything else? I take for granted.

The same goes for things that are CHEAP. My brain just won’t let me assign value to something that is so easy to obtain.

So knowing this, what do we do?

=> Find what is important and pay for it.

There are two things that you should ALWAYS spend lavishly on. Health and Education… because they both become who you are.

Elliot Hulse

For the most part, these are things we do not want free or cheap:

  1. Food and supplements
  2. Training and equipment
  3. Seminars, books, and coaches
  4. What else?

I just bought this wordpress theme that you are reading these words on right now. Before, I worked on and off on this blog. Now, I am committed to “get my money’s worth“. Funny how that works.

In the end, if you want to play, you got to pay. Life finds a way to balance things out. Going the cheap route will help you save money but it may cost you results as well…

Note: I don’t care for dieting in and of itself, but I am a fan of the price tags of some diets (like Ideal Protein). Expensive works!


If you are anything like the majority of the adults in this world, you did.

And if you did, it was probably bad coffee.

Here’s why:

  1. Once coffee beans are roasted, they become alive. And with this (like all living creatures), they slowly lose their freshness and “life”.
  2. Within 7 days, roasted beans are considered fresh and living.  After this time period, flavor and aroma (and life) are pretty much gone.
  3. Most coffee being drank today (whether from starbucks, a folgers can, or a keurig machine) is 6 – 12 months old.
  4. Conclusion: You are drinking dead (bad) coffee.

Thankfully, there is a solution.

==> Roast your own beans

Be your own coffee god and give life to some good beans.

Unroasted / Roasted

It’s a fairly easy process.

1) Buy some unroasted beans. (I bought some Costa Rican beans from Amazon that Asher recommended)

2) Roast them. (Either on top of the stove in a skillet or in popcorn popper)

That’s it.

Since roasted coffee beans can lose up to 40% of its life and potency after 24 hours, Asher recommends roasting new beans every 3 days. If you do this twice a week, it should take no more than 20 minutes total.

Throw in some MCT/ Coconut oil and you’ll have one hell of a fat burning treat.


2 Ways To Skin A Fat Cat

I think it is safe to the say that most of us have some degree of fat that we want to lose.

So what’s the game plan?

There are generally 2 different methods people use to go about achieving this.


This is a left-brain, mathematical approach that puts the focus on calories. “Calories in, calories out“, the Accountants say. So if you want to lose weight, eat less and exercise more. Dieting and 60 minute elliptical sessions are often the result of this type of thinking.


This a more right-brain, holistic approach that puts the focus on positive hormones and how we feel. Managers see fat loss as a by-product to how well our life is running. So if we want to lose weight, learn to manage stress and cultivate a healthy relationship with eating, exercise, and ourselves. Invigorating resistance training and lax meal plans are often the result.

Both methods work, but for a large majority of us, the first one  is not sustainable. Counting calories, stressing over food intake, and dreading exercise,  this all eventually takes it’s toll on us.

This method – entry level position as an Accountant – is where most of us begin. This position, however, can only be a temporary one.

Our options are 1) get fired or 2) be promoted to Manager.

Gain all the weight back….. or keep it off for good.


The 2 most common complaints/excuses I hear from people who know they should exercise but don’t are:

  1.  I have no time.
  2.  I am in pain.

A close third is “I don’t know what to do”.

Just subscribing to one of these beliefs is enough to derail someone, but a lot of us actually have all 3.

Because we were never taught to move properly, our bad movement caused wear and tear on our joints which now have become painful ( ps – if they aren’t, they will be). And because we lack mobility and pain-free movement, it’s not like we can just drop to the floor to do some pushups or some squats for a quick workout when we have no time.

It takes time to address pain and learn how to move properly.

Don’t let this discourage you. We don’t have to wait till we are pain-free/can move properly before we can start reaping the benefits of exercise.


With exercise, our goal is to significantly increase strength, increase muscle mass, improve fitness, increase bone density, substantially affect appearance, and slow down or even reverse some of the natural physical declines with aging.

And we want to do this without causing injury (and pain).

What matters most in exercise is not a specific weight we are lifting or a movement we are doing, but the amount of tension our muscles create. The more resistance, the more tension, the more our muscles break down, and if we let them rest, the more they overcompensate and grow back stronger.

We can do this with machines.

We don’t need to learn any special skills. Nor do we need a personal trainer. And if we have a bum shoulder, that doesn’t mean we still can’t train (we can still do exercises such as leg press).

The best part is that we don’t need to be in the gym 3 or 4 times a week. We can accomplish this “muscle damaging” in one session a week.

The only bummer is that you’ll have to find a gym that has machines (which is not hard) and you’ll have to have sort of a clue of what you are doing. For the latter, I recommend reading Body By Science or checking out reviews (like this one) on the web.

In the end, it’s never too late to start nor is it possible to do “too little” exercise when we are currently doing nothing.

If you never got the habit to stick with anything else, maybe it’s time for machines?



When I was younger, I wanted to go to school to become a nutritionist.

I believed nutrition was everything and that if we could just change someone’s eating habits, then we could get them on a path of health and wellness.

During this nutrition-centric time, I experimenting with multiple diets and read about a million books  on the topic of nutrition alone.

Here’s more-or-less what I learned:

  • Diets are bullshit and those that push them are even more-so (and yes, I used to be one of them).
  • The whole “eating clean” thing isn’t as important as we think and that intentionally cutting calories to lose weight may actually be one of the hardest ways to attain the body we desire.
  • Focusing on our diet takes energy away from other areas of our life that we could be improving.
  • The more holes we dig in other areas of your life (sleep, exercise, emotional), the more strict we will need to be with nutrition to achieve our goals. Still, however, the focus should be filling in those holes first.
  • Nutritionists and dietitians are often fat (red flag much?).
  • Eating is an emotional, intuitive, and a right-brained experience but diets are often left-brained, scheduled, and full of numbers. See the clash?
  • Selling diets and foods is a lucrative business. Selling just as important things such sleep and meditation is not.
  • And perhaps, most importantly: The more we restrict foods, nutrients, and calories – the more our body and mind will work its magic to get us to consume them.

I guess you can say that I am no longer impressed with nutrition. Yes, I believe it’s still important but just not as important as everyone (your doc + media) is telling us.

And as far as getting someone on a path of health and wellness, there is no greater habit to create than that of exercise. This is why I am a trainer and not a nutritionist.

Now a while back I wrote a short piece that summed up my philosophy on eating which I will re-state again here: Eat in a manner that gives you energy and satisfies you, both in the short-term and long-term.

This vagueness comes with good and bad news.

The bad: This means you are responsible for creating your own diet.
The good: This means you are responsible for creating your own diet.

This will not be a quick fix type of thing, but rather a trial-and-error experiment that, in the end, will produce a way of eating you can actually follow indefinitely.

To get you started (and hopefully inspire you), here is a list of 21 facts and reasons on why I eat the way I do.


  1. My key to productivity ==> I naturally fast to start my day. Usually for 14 – 16 hours. Coffee, half n half, stevia, and sometimes MCT oil / coconut oil is about all I consume during this period. Read more: Coconut Oil, Coffee, and The Best Morning Ever
  2. When I consume caffeine, I almost always exercise (even if for 5 minutes). This means my workouts are [99% of the time] in the AM. Read more: Got Coffee Belly?
  3. No caffeine after 1 pm. Cannot risk screwing with sleep.
  4. I tend to break my fast after exercise and I do this with an easily digestible meal (see: carbs). Honey, oatmeal, and creamer is a favorite here.
  5. I don’t use protein powder. Seem to be doing fine without it.
  6. I usually nap after my first meal (sometime around 1 – 3 pm). When I miss my nap, I seem to eat more.
  7. I wake up and I eat again. Usually another carby meal.
  8. I can (and should) consume a rather high carbohydrate diet for 2 reasons: 1) I have lots of muscle and 2) I am quite active. Read more: Carbs: Where Your Diet Journey Begins
  9. How I lose fat ==> I don’t diet nor do I do extreme workouts. I eat to sustain performance and performance for me means both mental and physical strength. So instead of cutting calories or restricting myself, I create a caloric deficit by walking more. Read more: How I Lose Fat
  10. In the evening, I’ll have my biggest meal (usually high-fiber). Right now, this means roasted red kidney beans in ghee with a stir fry mix. I’ll eat enough servings to feed a small family.
  11. Before this meal, it is typical for myself to drink 2 – 4 cups of boxed wine or cider. Read more: Getting Drunk Tonight?
  12. I love dairy but I realize my body responds unfavorably to it (tongue turns to a white coat). Because of this, I only stick to my favorite sources: Creamer, chocolate, and ice cream. We seem to go through about 2 cartons of ice cream a week.
  13. Same story with wheat. I have a wheat allowance and I am not going to waste it on silly bread. Usually pizza, nachos, and chinese food buffets is what I spend it on. Try to do at least one of these a week.
  14. I have very little emotional stressors in my life. As a result, reward-eating is not an issue. When I do eat  “junk” it is more for the experience rather than an attempt to fill in a hole.
  15. One thing I despise: Trans fat (also known as hydrogenated oils). I’m pretty lax when it comes to processed food, but I refuse to buy products that have this “brain-numbing” chemical.
  16. I rarely eat meat. No or little beef, chicken, fish, or eggs. Once again, seem to be doing fine without it.
  17. Most of my protein comes for lentils and other beans.
  18. Because legumes contains a substance that impairs zinc absorption (and becomes my activity requires a crap load of magnesium to prevent a deficiency), I supplement with ZMA. Read more: The Best Supplement For Athletes
  19. I typically eat right up until bed. Having a feel stomach not only helps me sleep, but ensures that I am able to rock a wicked fast in the morning.
  20. More important than food ==>I try to be in bed by 10 pm and shoot for at least 8 hours of uninterrupted sleep. This is the biggest factor of what I can and cannot eat. Failing to get enough sleep changes the way my body responds to certain nutrients. Read more: How To Go The F*ck To Sleep
  21. How I know if I am eating the right foods ==> The next morning, the answer will be in my poo. If I am eating something that I am allergic to or doing something else that is stressful (like being Negative Nancy), my poo will tell me. Read more: You Are What You Poop



Once again, you will have to follow your [own] energy. The reality is, different genetics with different environments will require different sustenance. To find out what that is, I suggest you experiment. A lot. Take notes and eventually you’ll find out what that is.

With time, you’ll be your own authority (nutritionist).



“I cannot do this without a gym.”

Hate to say it, but you’re right.

Our biggest obstacles are not real in the material sense, but are actually beliefs like these.

If we want to become the person we know we can be, we will have to battle all the limiting ideas that tell that us first why we CANNOT do it.  Here — without a gym and in charge of our own destiny — this is where we will take our stand.

To help you with this, we are giving you our actionable 3 step process that has helped transform the minds of countless others:

  1. Change Your Words
  2. Challenge Your Assumptions
  3. Create Your Environment

You will not get to where you want to go without belief. Let this book be your travel guide.



“I don’t have time to research all this.”

It can be difficult crossing over from a gym to a non-gym.

It can be even harder transitioning from getting trained to actually becoming your own trainer.

Luckily, for both, we can take “shortcuts” to circumvent many of the unnecessary struggles. This book is one of those shortcuts.

In it, we save you time and energy by telling you:

  • What equipment you should buy (and where you can get it for cheap)
  • How you should eat (aka what trainers and nutritionists are afraid to tell you)
  • The 5 most beneficial supplements that you [probably] aren’t taking
  • And the books we read (and you should too) to “get motivated”

Best zero dollars you’ll never spend…



Coming soon…