If your lower back is constantly tight and have a typical 9-5 job that has you sitting at a desk for prolonged periods of time, then here’s a solid tip for you… Instead of letting this become an issue that gets worse and worse because of hip flexors that are constantly in a shortened position and posterior chain that remains inactivated, try this out… Set an alarm to go off every 30-45 minutes that cues you to stand up, and do 1-2 rounds of this simple routine: - Bodyweight Squats (10 reps) - Hip Flexor Stretch (10 pulses/side) - 90-90 Stretch (10 pulses/side) ***Bonus “feel good points” if you can add a 5 minute walk into the above express routine*** Doesn’t sound like much, but this routine will DRAMATICALLY decrease tightness while helping to improve circulation as well. DON’T let something like lower back tightness which can QUICKLY deteriorate into pain to keep you from putting in the work you need to hit your goals. Hands Up…KEEP FIGHTING!!!

Holiday season is by far the toughest time of the year to keep your discipline and consistently make the type of hard decisions that yield solid gains. And because of that, many will suffer from enough sticking points or setbacks to cause the type of inaction or apathy that REALLY forces you down a dark path. Remember though, progress is never linear. Hard, smart, consistent work is undoubtedly the key to experiencing the results you want, but you MUST learn to role with the punch’s while navigating that often rocky path. life happens. Things interfere with your well intentioned plans. If you’re able to expect and anticipate how you might DEAL with these roadblocks, you’ll be far more likely to keep your whits and toughness about you, and keep moving forward in the face of obstacles. Stay mentally tough and keep putting one foot in front of the other while going through these hiccups and you’ll be able to keep the gains train on the tracks!! After a hard week of work, what plans do you have to reconnect with your WHY??? Chime in below!!! Hands Up…KEEP FIGHTING!!!

I’m not typically a ra-ra pep talk type because I believe more in the powers of discipline and inspiration over the more fleeting forces of motivation, however I most certainly AM a believer in doing what works for you. And during this time of year where stress levels are high and most people’s ability to force themselves into taking action towards their goals are low, I do believe there’s great value in providing yourself a steady influx of motivation throughout the day. https://www.instagram.com/share/BAMU1wpju6 I don’t care if you get it from YouTube channels (Motiversity is my favorite), or individuals on instagram like I’m posting here, but make sure if you’re the type that DOES respond well to it, you pump yourself full of shots from it on as need basis until you get shit done!!! It’s Monday, brother…time to sack up and chisel away at the tasks that stand between us and the life we want. Let’s Go!!!! Hands Up…Keep Fighting!!!

Finding the time and/or energy to train while handling dad responsibilities is no small task. The answer isn’t to NOT train or use them as an excuse to not train in my mind though. The way I see it, they are the reason you MUST train! If you’re a dad struggling with the time and energy issue, please watch this video I put out not long ago, and remember…you owe it to your kids to set a solid example! It ain’t about you…it’s about THEM!!! Hands Up…KEEP FIGHTING!!!

This is the time of year that most people pack on that awful 5-10 lbs of “holiday weight”. I’m pleading with you to commit to NOT letting that happen! After feasting line we all did yesterday, it’s time to get RIGHT BACK on the wagon and grinding our way to the success we all want. So here’s to living the disciplined life that yields the results we ALL yearn for!!! Hands Up…KEEP FIGHTING!!!