After finishing the book Legacy (James Kerr), I noticed one big take away. This is a book about a rugby team, world's best rugby team. They are the most winning team in international sports history with an astounding win rate around 86%. It doesn't talk about stats and games, it teaches the principles of building an identity, whether that identity is for a team, business, or individual. There are countless nuggets and take aways from the stories and experiences that I won't go over. James Kerr does a much better job than I would anyway. However, I do want to bring up one very simple concept.... that we all know, but easily forget. "Sweep the Sheds" The example laid out in the book goes something (very loosely) like this: New Zealand's nation rugby team has just won another World Cup. The locker room is going absolutely crazy with celebrations post-game, but when all the dust settled... the team captains cleaned up every piece of trash, put back everything that was tossed around in the shuffle, then cleaned and swept the floor. Leaving things better than they found it. Doing the little things that seem unimportant, is the MOST important thing you can do. It's the foundation of success, and continuing to do those minute things even after you've found success is what separates good from great.

I was short on time today and had to go off program. I work off a 3-day full body program, so my goal was easy: hit the big target muscles, be efficient with time/space, and to keep my heart rate going up with high intensity, then giving it time to recover in-between. I'll write out my exact workout, and I'll write out a simplified version that's lower impact for those that need work arounds. For time and cardio purposes the workout is organized into a few circuits. Do all the exercises in a given block, in order, in a row. When they are all done, REST the full time. When you finish a block, give yourself a few minutes to reset before moving forward. This up and down effect on the heart rate better conditions your heart to kick in and chill out on demand. A 5 min warmup is non-negotiable for either option ("Rule 18: Limber Up" -Zombieland). Standard Version Simplified Version Block 1: Block 1: -Barbell Front Squat 4x8 -DB Goblet or Body Weight Squat 3x12 -Split Stance Cable Chop 4x8ea -Side Plank Hold 3x30s ea -Rest 60s between -Rest 60s between Block 2: Block 2: -2DB Walking Lunges 3x8-10ea -Goblet or Body Weight Split Squat 3x8 -Alternating DB Bench Press 3x6-8ea -DB Floor Press 3x10 -Farmer Carry 2x25s -Rest 60s between -Rest 90s between Block 3: Block 3: -Glute Bridge w/ 3s Squeeze (at the top) 4x10 -Cable Single Leg RDL 3x8ea -Rest 30s between -Rest 60s between If there's issues, questions, movement limitations, additions, let me know in the comments!

After running a 14-day detox program out of Detroit Thrive, we've seen some really big back to school turn arounds for busy parents. In just two weeks we saw clients losing anywhere between 2-6lbs of body fat. If you need an easy and bare-bones grocery list and eating guide comment below! If there's enough interest I'll upload a full breakdown to the classroom.

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As a coach, I always recommend a client wear some sort of device that enables them to track their heart rate. Most people are rockin an Apple Watch, FitBit, Whoop, Oura Ring, etc. The main reason this makes a difference is that our heart rate can be the guide to our rest times. Focusing more on HR% and less on the calories we burn can be the difference between a workout that ends with that super rewarding, "I kicked my own ass", feeling and a workout that leaves you burnt out and nauseous. If your particular tracker gives you an active HR%, this next section is much more simple. Quick and dirty, start with 220 and subtract your age (ex. 220-30yr old = 190). This value is a fairly inaccurate estimate of your Max HR (before things might get sketchy), in my example it gives us 190bpm. Therefore, if my heart is reading 190bpm on my Apple Watch I would be at 100%. After a bout of fairly intense exercise, the heart should get to anywhere between 75-85% of our Max HR, from our 190bpm example it would be roughly between 142-162bpm*. What's really important is monitoring HR while resting after exercise. Resting until the HR comes back down between 60-70% (for my example, 114-133bpm) can increase the effectiveness of your next set by lowering your level of fatigue from previous sets. In the long term this would drastically lower your overall fatigue levels from weekly training sessions. This would have additional benefits like reducing injury risks, improving more consistently, and generally feeling better. Basically, by monitoring and understanding your heart rate, you can make every workout a custom fit to your fitness level, your energy level, and your capabilities. It allows you to learn about your body, and as you improve your fitness level you'll notice the rest times start to shrink. A healthy heart can spring into action quickly and come back to rest quickly. It might feel really great for some to leave the gym crawling, but if you want to use the gym more often, more comfortably, safer and smarter... keep a watch on your heart.