Mens Journal

2020 has been a strange, stressful year for everyone; but for those of you looking to boost your mood, it’s time to get moving. Exercise has been proven as one of the most effective ways to improve mental health by releasing feel-good endorphins––something we could all use more of right now.

I’ve been working out for as long as I can remember, but like everyone else, some days are easier than others to get moving. Though regardless of where you are on your fitness journey, it’s critically important to make your health a priority. And with 2021 already on our doorstep, now is the perfect time to gear up and jump back on the fitness train.

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To help convert your resolutions into reality and kick-start a healthier New Year, I’ve put together a list of my top fitness tips below. Remember, its best to start small so that you wake up the next day feeling tired and good about yourself, but not so sore that you start making excuses and stop exercising.

Movement builds momentum and setting goals and tracking your progress is key. With Performance Inspired Nutrition, I love seeing all of the pictures from customers showcasing their pride in working out. Last year, we invested in a gym chain from Australia, F45, and I cannot tell you how inspired I get seeing others take charge of their health and wellness.

I love to mix up my workouts to challenge myself and keep it interesting. I have become addicted to the F45 High Intensity Interval Training (HIIT) and added that to my weight training. This year I also added a lot of indoor cycling and trail riding for my very physically challenging role in Arthur the King that we start filming in January.  Shocking the body and changing up the workouts helps keep me in top shape and making improvements. I listen to my body and rest when I need it, but I also work through mild injuries with my massage gun by Power-Plate and step up my usage of our Branch Chain Aminos (BCAA) to help with recovery. Nutrition is always key; you cannot outwork the fork!

Mark Wahlberg working out in a F45 gym. Broadimage/Shutterstock

Nutrition is essential to feeling great and I’ve found it’s helpful to begin getting in the habit of looking at food as healthy fuel. I moved to my Performance Inspired plant-based protein in 2020 and a mostly plant diet, which has helped with my overall health. Every workout starts with my Pre-Workout to ensure I get the most out of my gym time, and every workout ends with a protein shake (within 20 minutes of finishing my routine) to refuel my depleted muscles. I use many of my products and as I get older, I rely on our all-natural products and a super clean diet to keep feeling great. Moderation is key and I adjust my eating and treating myself to achieve an optimal balance.

Listening to changes in your body and taking action to change your diet, taking a rest day, working around an injured body part or even seeing a doctor to properly evaluate an injury is critical to avoid long-term injuries. Following these eight fitness and health tips will help you stay on track and ready to keep charging into the New Year.

My Top Tips for Getting Back in Shape in 2021

Get started – Stop making excuses and waiting for the perfect month or day to start––today is the perfect day!  Join a gym, start walking, watch your diet, and make your health and fitness a priority! In three months, you will be glad you started! Set a baseline – Look in the mirror, snap some pictures, record your measurements, set goals in writing, and start a fitness log. Using a fitness tracking device and sharing your goals with friends and family are also proven ways to help you stay on track. Signing up to run your first marathon or vowing to hit the gym seven days a week may happen down the road, but stick to something simple when starting out—like working out 2-3 times a week for 30 minutes. Eventually, you will build up to more challenging goals as you make progress. Do not let excuses overpower your commitment to getting healthy – If you cheat on your diet or miss a few days working out, get back at it!  Your mind is your most powerful workout tool. View nutrition as fuel – So many people offset a great workout by overeating and eating high sugar food as a reward for the workout. Moderation is key and start reading labels on the foods you eat; you will be surprised at the sugar and artificial ingredients in popular foods! Listen to your body – Rest as needed but do not fall back into bad habits! Falling off the diet or workout regimen is NOT a reason to give up. You are the CEO of your health, so stay focused and keep yourself on track. Variety will help keep you motivated – Change-up your workouts with HIIT training, cycling, lifting, hiking, etc. Working out can be fun and soon you will hate missing even one workout or overeating junk food! Surround yourself with healthy choices – Take that blender out from under the counter and leave it out. Make low-sugar, high-protein smoothies instead of grabbing something unhealthy when you are hungry and lazy. Check recipes for smoothies as meal replacements and better meal preparations. I keep protein bars handy and travel with my supplements and everything I need to stay on track when I am running around. It takes some extra planning, but it’s worth it. Celebrate starting and take pride in your progress – Share both your progress and struggles to help keep you on track. Join and follow fitness groups on social media and post up those selfies, diet tips and workouts. The fitness community is so engaged and supportive that you’ll stay inspired seeing others making progress! It also inspires others to see your fitness journey and that’s a great feeling. It’s proven that sharing your goals makes you more likely to keep reaching for them, so don’t be afraid to post about your healthy habits and ambitions on social media and tell your friends and family––you may even inspire them or find a workout buddy!

I hope my tips will help inspire you to be better! While it’s nice to put 2020 behind us, we have learned that prioritizing our health and wellness is critical for our immune systems and being healthy is a gift we have to work for. Share your healthy journey with me and Performance Inspired––let’s make 2021 the best year possible!

Mark Wahlberg is an actor, producer, and businessman.  Mark co-founded the all-natural active lifestyle nutrition company Performance Inspired and Municipal, a Sport Utility Gear & Apparel Company and a production company Unrealistic Ideas.  He is also an investor/owner/partner in F45 Gyms, Power Plate Massagers, and of course he co-founded Wahlburgers restaurants with his brothers.  Look for WahlStreet on HBO-Max in 2021 that will showcase all of Mark’s business dealing!   

Stay inspired and Follow – Performance Inspired Nutrition (@performinspired) • Instagram photos and videos

Mark Wahlberg (@markwahlberg) • Instagram photos and videos F45 Training (@f45_training) • Instagram photos and videos

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5 Musts to Build Unreal Strength This Year

Serious strength training does not tolerate mistakes, impatience, or pride. It's about humbling yourself to the process and doing the right work, the right way. Here's how to make this the year you finally figure it out.

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Mens Journal

When it comes to your workouts, it’s more than likely you’re putting in 100% effort (well, maybe you give a little less but who are we to judge, it’s the holidays). But when it comes to the effectiveness of your protein powder, can you say that it works just as hard for you?  I’m sure you’ve never quite thought of your workout supplements in that way, but if you’re not giving your body 100% of what it needs to maximize the benefits of your hard work, well frankly my friend, you’re missing out on some serious gains. Which is why we’re here to tell you that MusclePharm’s^® lineup of Combat Protein Powder^® works just as hard (if not harder) for you.

The powerful combination of 5 protein sources, including whey protein concentrate, isolate, and hydrolysate, egg albumin, and micellar casein, combine to fuel muscle growth and enhance your performance for hours. Gluten free and containing 25g of protein, Combat Protein Powder^® is perfect for any athlete looking to maximize lean muscle growth and recovery, which is a major part of realizing those gains for whatever you’re training for.

Available in delicious flavors such as Chocolate Peanut Butter Cup, Triple Berry and Cookies N’ Creme, Combat Protein Powder^®is great tasting, easy to mix, and can be taken at anytime, morning, pre or post workout or at night. No worries about terrible, chalky-taste here, Combat Protein Powder^®  is one of the best tasting (if not the best tasting) powder on the market.

Don’t just take our word for it. Check out the hundreds of 4 and 5 star reviews, and learn how maximize the effectiveness of your workouts with Combat Protein Powder.^® Your body, your taste buds and your workouts will thank you for it. Available at Costco or Costco.com.

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5 Guilt-Free Holiday Recipes

Get creative in the kitchen with these tasty (and healthy) takes on your holiday favorites.

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Mens Journal

Riz Ahmed had a clear vision of what he wanted to look like in Sound of Metal. The British actor wanted to morph into a ripped rock star since his character, Ruben, is an ex-addict punk drummer who begins to suffer devastating hearing loss.

 

 

“Riz has immense focus in everything he does,” says trainer Leighton Grant II, who helped Ahmed prep for the role. On top of his fitness expertise, there was also an element of Ruben’s journey that Grant connected closely with. “I wear hearing aids myself, so missing sounds or parts of conversation is a part of my daily life.”

Grant developed a diverse and comprehensive training program to execute over the three months they had together before Sound Of Metal began filming in Massachusetts. Since Ahmed was starting with a particularly lean frame at the time, the mandate was to build muscle during the first phrase, then shred him down during the second push.

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“I was checking Riz’s weight and body fat percentage at least every other week, so we knew exactly where we was at all times,” says Grant. “Giving the history that Ruben has, the goal was for him to have a seriously striated physique when he showed up on set.”

Since Ahmed was playing a drummer, their training paid special attention to rhythm and tempo, too. That work came through especially during their agility drills and boxing sessions. “I’ve found similarities between boxing and punk drumming,” says Grant. “There’s a level of aggression and musicality that comes through both.”

Between the workouts with Grant and drumming practice with Guy Licata, Ahmed pulled off an impressive transformation for Sound Of Metal. Here’s how he did it.

Riz Ahmed’s Sound Of Metal Nutrition

During their three-month training period, Ahmed put on muscle while lowering his body fat percentage by four percent. That was accomplished by upping his caloric intake during the first phase, to help with the bulking period, then cutting that amount by 1,000 calories during the second phase.

Since Ahmed was on the movie quite a bit, not allowing for daily monitoring in-person, they started with the baseline of meals from Kettlebell Kitchen, with some meal manipulation coming from Grant. During the first period he was taking in about 2,500 calories. And during the cutting period, they switched to keto-based meals from the service, where the actor was taking in anywhere between 1,500 and 1,800 calories.

There were also home-cooked meals centered around clean protein, vegetables, and good carbs. Example breakfasts included eggs, minced beef, spinach, and sweet potato; lunch would be chicken breast, quinoa, and greens; and dinner would always be greens with a choice of protein. Depending on the type of training being done, fruit and a protein shake were added.

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The Workouts That Transformed Riz Ahmed Into Ruben In Sound Of Metal

The training started with a focus on building muscle with traditional movements over the course of four days a week, split between upper and lower body sessions. During the beginning of the program, cardio was kept to a minimum. As the weeks progressed, Grant began to add conditioning to Ahmed’s training, which included everything from foot work to boxing to kettlebell circuits.

During the second phase of the program, the lifting was kept low and more conditioning was introduced. The training was upped to six or seven days a week. Since the exercise was constant, recovery became more crucial, and Grant would step in to perform instrument-assisted soft tissue mobilization on occasion. Wednesdays were dedicated to boxing as a means to dial in Ahmed’s rhythm and get a great shred.

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Example Upper Body Day From Riz Ahmed’s Sound Of Metal Training

Directions: Complete 3 sets of each superset, with 45 seconds between supersets, then move onto the next.

A1. Single-Arm Dumbbell Bench Flye x 12 reps (each side)

Lie on your back on a flat bench, holding a dumbbell in your right hand with a neutral grip. Press the dumbbell so it’s stacked directly over your shoulder, and rest your left hand on left thigh. Retract your right arm’s shoulder blade and unlock your elbow, then slowly lower the dumbbell laterally. Allow your elbow to bend a bit until your arm is fully extended, dumbbell at chest level. Reverse the movement by engaging your pec and bringing the dumbbell back to the starting position. Repeat. Switch sides after 12 reps.

A2. Barbell Chest Press x 12 reps

Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and bench. Unrack the barbell and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet into the floor and press the bar back up. Repeat.

B1. Reverse Flye on Cable Cross Machine x 15 reps

Adjust two cable machines to a medium resistance and a midrange setup. Stand tall between both cables, grabbing the right cable with your left hand and the left cable with your right hand, feet shoulder-width apart. Begin with arms crossed over your chest (as if you were hugging yourself), then engage your lats and extend arms out to the sides until they’re parallel to the ground, squeezing your shoulder blades together. Slowly reverse the movement back to the starting position. Repeat.

B2. Close-Grip Row x 12 reps

Start by putting a close-grip handle (V bar) on the cable machine. Sit on a bench (or on the floor, just adjust the stack height accordingly), and grab the bar with a neutral grip, palms facing one another. Keep your back straight as you row the handle toward your lower abdomen, squeezing your shoulder blades together. Slowly reverse the movement—again, keeping a flat back. Repeat.

C1. Single-Arm Reverse Dumbbell Flye x 12 reps (each side)

Grab a dumbbell in your right hand using a neutral grip (palm facing in), standing with feet shoulder-width apart. With a soft bend in your knees, hinge at your hips and tip your torso forward and down so it’s nearly parallel to the floor. Let your right arm hang under your chest, left hand braced on left knee for support. Engage your lat, raising your right arm until it’s parallel to the floor, keeping a slight bend in your elbow throughout the movement. Squeeze your shoulder blade at the top, then slowly lower the dumbbell back to the starting position. Repeat. Switch sides after 12 reps.

C2. Arnold Press x 12 reps

Hold dumbbells in each hand, palms facing you. Engage your glutes and abs as you begin to press the dumbbells overhead. Halfway through the movement, rotate your palms so they face out. Extend arms fully overhead, being careful not to hyperextend your back. Reverse the movement in a controlled manner. Repeat.

D1. Plank w/ Hip Hike x 20 reps

Come into a plank position, weight over wrists, hips level and in line with back, and core engaged. Lift your hips up while squeezing your abs, then hold for a count of two. Lower back down in a controlled manner. Repeat.

D2. Bicycles x 45 seconds

Lie flat on the floor with your lower back pressed to the ground and knees in tabletop position. With your hands cradling your head, pull shoulder blades off the floor. Begin to go through a bicycle pedal motion, drawing one knee up toward armpit while straightening the other leg, twisting torso so the opposite elbow meets opposite knee. Repeat for 45 seconds, then switch sides.

Sound Of Metal is now available on Amazon 

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Remix Nutrition™ Reinvents the Classics

Hostess® Twinkies® and Chocolate CupCakes meet high-performance nutrition in this playful new collaboration.

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A Letter to My Younger Self

Over the past 10 years, I have gained knowledge that would have helped me a lot when I first got started in bodybuilding (and life). If I could go back in time, here's the advice I'd give myself.

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Mens Journal

If your local lake is near a highway, think twice about paddling there.

A new study at Florida State University found when asphalt, sunlight, and rainwater mix, high concentrations of polycyclic aromatic hydrocarbons (PAHs), known carcinogens, are leached into the water. How worried should you be about toxic runoff water?

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Researchers are just beginning to draw conclusions, but suspect the picture isn’t pretty. In the meantime, go paddling on cleaner waters away from major highways.

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Mens Journal

We’ve all been guilty of switching to autopilot during a workout—half-assing the moves, mind wandering to all the other to-dos for the day. Problem is, when you rush through reps, you cheat yourself of an exercise’s full muscle-building or fat-burning potential. Samantha Ciaccia, C.S.C.S., knows this all too well, especially when it comes to squatting. Below, Ciaccia shows you how to slow things down with a goblet squat variation that’ll improve your mind-muscle connection, prevent injury, and fire up your core at the same time.

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In the video above, Ciaccia breaks down the kettlebell goblet squat, noting one major mistake: People tend to bounce. This happens when you move passively through the squat, allowing speed and momentum to take over. Your trunk rocks at the bottom of the movement, then you swing up to the top, often causing the low back to arch unfavorably. It boils down to a lack of muscle awareness (i.e. which muscles should be activated) and control (i.e. controlling how those muscles do the work), says Ciaccia.

The good news is the fix for this form faux pas is actually quite simple. While Ciaccia breaks down several tips in her video—including remaining upright with your chest lifted, knees tracking over toes—the real “a-ha!” cue she shares is moving the weight away from your body. By doing so, you extend the lever (in this case, your arms) which requires much more control over the exercise. In a traditional goblet squat, you’d rack the weight (a kettlebell or dumbbell, for example) near your body at chest height with elbows pointing toward the floor, arms tucked by your sides—this keeps the center of gravity, well, center. By moving the weight out in front of you, you’ll need to move slower and fire up your core like crazy to keep your pelvis tucked and remain stable throughout the entire movement.

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“When you slow down movement patterns, you’re giving your brain time to think about what muscles need to be used to then turn them on,” explains Ciaccia. “Once this becomes more habitual, it becomes safer to start lifting under heavier loads and/or at a faster, controllable speed. There’s nothing wrong with moving weight quickly, but only under the impression you’ve already established how to activate those muscles.”

Even if you aren’t guilty of the aforementioned squat bounce, moving the weight away from your chest is a great way to turn a goblet squat into a serious core burner. “The farther you push the weight out in front of you, the more you need your core to stabilize,” Ciaccia says. (Note: This modification requires a lot of shoulder strength, so you may want to avoid if you have shoulder issues.)

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For the record, you need core strength for everything, but particularly for the goblet squat, adds Ciaccia. A strong core helps protect your spine from injury (like herniating a disk or straining a muscle), she says.

Try this tweak for yourself and take back control of your squat—your abs will thank you.

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Mens Journal

This article was produced in partnership with MitoQ.

Triathlons demand an immense amount of time, grit, and dedication, so it may seem odd to hear someone say they’re an “accidental triathlete.” But that’s how Max Fennell’s hero’s journey goes. He turned a blunder into a blessing when, in 2011, two weeks before tryouts began for a semi-professional soccer team, he sprained his MCL. For the everyman, it’s inconvenient at best, but for a serious athlete, it’s career-ending at worst.

Unsure of his next step, Fennell met Brian Sullivan while working in a coffee shop. He encouraged Fennell to participate in a local tri, now the Tri Rock Philadelphia, loaning him his old Elite Bicycles tri bike. Fennell placed 7th in the event and Sullivan became his mentor, grooming him to podium in four of his six races, one of which was an age group win, in his first season.

In 2014, Fennell’s fourth season, he qualified for his pro card and became the first Black professional triathlete. Since then, he’s been working to diversify the biking community and find new ways to improve. We proposed a unique challenge to Fennell by teaming up with MitoQ, a revolutionary supplement company, to see if it could help Fennell break past his own plateaus.

MitoQ supplement Courtesy Image

What Is MitoQ, and How Can It Help Athletes Level Up Their Fitness?

MitoQ is an enhanced form of an antioxidant called CoQ10. Researchers knew CoQ10 had the potential to support mitochondria (you might recall from biology, they’re the powerhouses responsible for creating energy within cells), but normal supps weren’t providing significant benefit to people. So MitoQ’s scientists made the CoQ10 molecules smaller to penetrate the mitochondrial wall, and also gave them a positive charge to naturally attract to the negatively charged mitochondria.

As a result, MitoQ supps are up to 1,000 times more effective at getting inside mitochondria where they’re most needed, than regular CoQ10. It’s been vetted, too. There are over 400 published, independent peer-reviewed papers touting the benefits, as well as $60 million of independent research development investments. Curious how it’s applied in the real world? Here’s how.

Triathlete Max Fennell running through a wooded area in California Men's Journal

Max Fennell’s 4-Week MitoQ Challenge: Mastering Old La Honda

Fennell’s journey brings him to Portola Valley in San Mateo County, CA. More specifically, to a climb called Old La Honda.

“Old La Honda is an insane sufferfest—unrelenting uphill the entire time,” Fennell says. “It’s a world-famous 3-mile climb at an 8 percent grade. If you can put up a solid time on this, you’re a legit, strong rider.”

A solid time for Fennell is clocking anything under 20 minutes, with the goal of 19 minutes at the end of his four-week progression taking MitoQ. If he hits that threshold at a relatively good heart rate, he knows his foundational fitness is at a really good point for races come February. A good time is also a great barometer of where he stands among other top athletes.

Pain is guaranteed in a climb of this caliber, but as Fennell puts it, “You can hurt really good, or just hurt really bad.” By supplementing with an antioxidant like MitoQ, Fennell hopes he can experience the former, not the latter.

You can hurt really good, or just hurt really bad.

To prepare, Fennell leaned into cross training: Kettlebell and TRX strength training helped bulletproof his body, working the smaller stabilizing muscles to keep him steady and strong in the saddle. Additional endurance work included running and swimming to improve his cardiovascular capacity in a varied approach.

Cross training, Fennell says, gives you the confidence to accomplish anything. It limits weaknesses, imbalances, and the chance of injury, as well as keeping your mental acuity on point. For an athlete diagnosed with ADHD at a young age, that’s especially prudent. Of course, he also supplemented with MitoQ every day, taking two capsules with water 30 minutes before breakfast.

“What I’ve noticed most after taking MitoQ for a few weeks is significant recovery; my energy stores come back much quicker, so I’m waking up in the morning feeling well-rested and ready to go,” Fennell says.

Get a more intimate look at Fennell’s training, and see how he fared with the narrow switchbacks, ever-changing gradient, and twisting nature of Old La Honda in the video above.

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

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With a fresh year on the horizon, many people are trying to figure out how to make a positive change in their lives. But far too often, New Year’s Resolutions unravel, and people settle into their old habits.

To help you break the vicious cycle, we’ve enlisted the help of retired US Navy SEAL officer, Former Recon Marine, EF Overwatch CEO, and author of The Talent War, Mike Sarraille. During his 20-year career in the Special Operations community and now as a business leader, Sarraille experienced first-hand what it takes––both mentally and physically––to overcome extraordinary challenges.

Now, Sarraille has agreed to pass those same lessons along to our readers in his upcoming new column, The Everyday Warrior. We recently caught up with Sarraille to learn more about his career, what to expect from this new column, and what it means to be an Everyday Warrior.

Tell us about your background, prior to joining the military?

I didn’t come from a military background. I came from an upper middle-class family was very much the wild child, always finding a way to get into trouble.

In fact, my fifth-grade teacher told my mom, “This kid is not going to amount to anything in life.” People that often try to judge others, especially those who don’t fall into a particular mold, are often wrong. When I form a team, I will take the skinny kid who has a growth mindset and no-quit attitude over the college athlete any day.

I had a short stint in college and while I will always promote the pursuit of more knowledge and learning, academia is often the worst place for people to grow. Life is the ultimate mentor and educator. So, I enlisted in the Marine Corps after I met a Force Recon Marine and was blown away by this individual––humbly confident, articulate, respectful, fearless –– I wanted to be just like that dude.

After enlisting, you transformed into a completely different person. You served our country for 20 years and became a Recon Marine, Marine Scout-Sniper, US Navy SEAL, and Special Mission Unit operator, and deployed to combat 10 times. What did that experience teach you about dedication, focus and getting the most out of yourself?

Let me start by saying it was a humbling experience. I was surrounded by better men and women than me, who continually forced me to elevate my game. And not all of them came home. To witness them demonstrate selfless valor on a nightly basis made me constantly question whether I deserved to stand among them, but also to feel blessed for the time I spent with them.

Despite constantly operating in the deadliest environments in the world, these men and women were so well-rounded and had such a solid foundation. They embody what we call the “Whole Man” Concept––a concept employed by the US Army Special Forces Community in the selection of their special operators.

The “Whole Man” looks at the entirety of individual. Someone who is relatively balanced in the “whole man” pillars––physical, mental, emotional, spiritual, social, and environmental––has a higher probability of dealing with stress while achieving sustained success. The physical pillar is almost foundational to every other pillar, so we are going to talk a lot about fitness, diet, and health and wellness. Health is the one thing that no one can buy, it can only be earned.

Fitness is key.

Basically, you can think of all these things as concentric circles, and in the center is the balance you’re trying to achieve. But no one is ever balanced, it’s like perfection – an elusive thing. We strive to take life on and improve one day at a time. Before you know it, you are a completely different person.

People getting through COVID, for a lot of them, this is the first time they faced real adversity – everything has been thrown off and that is a big challenge. But the guys that I learned from in special operations, they just take it one phase or one day at a time. If I can get from Point A to Point B, every day, I’m one step closer to getting through these hard times, or one step closer to becoming a better human being.

I would describe Everyday Warrior as a never-ending journey. A life-long pursuit. It is about being driven to live a life of continual growth, learning and impact for as long as possible. That’s the whole goal of life, right?

Everyday Warriors don’t fear growing older, they actually embrace it because you advance your knowledge and experience. And if you can apply that, one day at a time, you’re going to live a life of impact. There are no days off.

That’s great. So essentially the secret to achieving big things is to continually be taking small steps?

People need to break things down into small goals. For example, you want to lose weight by going from 270 to 200 pounds. Well, you didn’t gain that weight overnight and you certainly aren’t going to lose it in a week. But when most people don’t see instantaneous results – they quit.

Instead, you need to chunk things and focus on achieving small victories leading towards the larger objective. It is the same thing with regards to SEAL Training – 24 weeks of continuous hell. You don’t even chunk that into days, you just try to survive from evolution-to-evolution each day. But before you know it – you are part of one of the most elite brotherhoods in the world.

After two decades in the Special Operations, Sarraille has learned invaluable lessons about overcoming great challenges.

I want people to dare greatly. I want them to have stretch goals, but you have to approach it smartly and you need a plan going in. If you just accomplish one thing a day, towards whatever your goal may be, you will look back after a few months and realize how far you have progressed.

What can our audience expect to learn from this new column, The Everyday Warrior?

Everyday Warrior is basically a human’s guide to a life of impact with continual growth and learning for as long as possible, one day at a time. That’s how you live a fulfilling and happy life.

We’re going to focus on the pillars of the Whole Man Concept. For that I’ve assembled a cast of leaders, renowned human performance doctors, special operations soldiers, behavioral scientists, and other great people with an amazing outlook on life. It’s my tribe and as they say, ‘Iron sharpens Iron.’ So these experts are going to write about each of the different pillars and they’re also going to field questions on social media. Make no mistake, we aren’t saying we have this thing called life figured out, no one does, but we will learn together.

At the end of the day, this is simply for guys who want to become better men and start living life on the offensive. Which means we are going to talk about becoming both resilient and comfortable with being uncomfortable – two key tenants of successful, high-performing humans.

What’s one piece of advice you would give to guys who are looking to make positive life changes?

Start by taking a personal inventory of your strengths and weaknesses. You have to know yourself before ever attempting to accomplish great feats. Take time to think about what makes you happy and what challenges would push you to become better. This is your journey, not mine. You are on your own path, so stop comparing yourself with other people, and decide what is right for you.

Lastly – you are going to fail. It is that fear of failure that holds most men back from even stepping into the arena and accepting the risk to try new things. Failure is a beautiful process. Learn to love it because it’s actually an integral part of achieving success. Remember – it’s only at one’s mental, emotional and physical limits does true learning take place. No risk, no reward.

There’s a speech by Teddy Roosevelt, The Man in the Arena, that talks about the need to step into the arena and take that risk if you want to achieve something great. There will most assuredly be people in the stands heckling and criticizing you, especially when you fall. Forget them, no one will hate on success more than those who lack courage. Negativity is all they have and when you think about it, that’s sad. But at least you have the courage to step up, live life, and grow as a person. That is the definition of a warrior in my book.

Where should readers go if they want to learn more about The Everyday Warrior and connect with this talented team you have assembled?

www.theeverydaywarrior.com is forthcoming. Since Men’s Journal approached me with this and everything happened so fast, we are working double time to get a website and social media pages launched.

I also formed a group of amazing leaders known as Talent War Group. You can find them at www.thetalentwar.com or on LinkedIn at The Talent War Group. These are my tribes and everyone needs a tribe – a sense of homecoming and belonging, you just want to make sure it’s with a positive group that’s making a positive impact on people’s lives. The Talent War Group checks those boxes and we encourage you to join us!

The Talent War | How Companies Can Win The Battle For Top Talent Read article

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Mens Journal

Even your pup’s not immune to fat shaming. Some vets look down on overweight dogs, and are more likely to blame heavy owners for their pet’s pudginess, despite the fact dogs can have metabolic issues just like humans, a study published in International Journal of Obesity found.

Why Owning a Dog Adds Years to Your Life Read article

Dogs’ dietary needs change as they get older, so selecting the right food—and appropriate amount—is key. Keep Fido in shape by taking him hiking, kayaking, or swimming (check out BringFido for a list of dog-friendly activities by region) or AllTrails, which lets you choose dog-friendly hiking destinations.

The post Yes, Your Vet Is Fat Shaming Your Dog appeared first on Men's Journal.

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Mens Journal

As you get older, general fitness seems to be one of the first things to slip. Perhaps you are too busy, too tired, too stressed––the list of excuses goes on. However, one excuse that’s simply not true is that you are too old.

While nobody said getting older is easy––especially when it comes to maintaining fitness––there are countless examples of older athletes who defy their age and continue performing at a high level. Two prime examples are Laird Hamilton and Joe Rogan. While both men are in their 50s, training and fitness remain at the forefront of their focus.

In this 10-minute video, the two discuss the importance of staying fit as you get older, tips for staying motivated, and why saying that you’re “too old to workout” is not true.

A Look Inside Laird Hamilton's Wellness Practices Read article

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Mens Journal

If there’s one major trend in fitness this year, it’s the growth of at-home fitness. Peloton is valued at $1.8 billion, a 100 percent increase over last year; Lululemon backed the Mirror, which is expected to rake in over $100 million this year; and NordicTrack posted $1 billion in revenue in the past 12 months through September. Today, Apple joins the at-home fitness space with Apple Fitness+. This subscription service combines the Apple Watch’s exercise-tracking sensors with your screen of choice to provide real-time encouragement during live and on-demand workouts, offering intelligent workout suggestions based on past class history and fitness metrics.

The appeal of Fitness+ is really in the seamless integration across the Apple ecosystem. All you need is an Apple Watch (Series 3 or later) and a subscription (for either $9.99/month or $79.99/year), and you can access studio-style workouts on the iPhone, iPad, and Apple TV.

Why the Apple Watch Matters So Much

For starters, the Watch acts as a kind of remote to start and pause your workout no matter where you’re viewing it. But, more importantly, the sensors within the Watch power the personalized elements of each workout. While you’re breaking a sweat, you’ll see real-time metrics (like heart rate and calories burned) on screen and at key moments; for example, the trainer might highlight certain metrics to help you optimize your effort level or add an interval countdown to help you get through an effort. If you manage to close any of your Activity rings during a workout, that will be celebrated on screen, too. (You can hide these metrics on each device if you prefer.)

The Type of Workouts Included on Apple Fitness+

Speaking of workouts, Fitness+ has 10 different styles of workouts to choose from, including High Intensity Interval Training (HIIT), Strength, Yoga, Dance, Core, Cycling, Treadmill (for running and walking), Rowing, and Mindful Cooldown. Choose any of the categories, then filter by trainer, duration, and music genre to find the perfect routine. (Many require just your body weight, while others use basic equipment like dumbbells; you can even preview each workout with a 30-second clip that intros the instructor, playlist, and workout so you know what you’re getting into.)

Apple Fitness+ app Courtesy Image

All the workouts are available in 10-, 20-, 30-, and 45-minute intervals, and new workouts are uploaded every Monday. The shorter classes are especially great for those who can’t commit to longer workouts in one go; use the 10-minute classes as exercise “snacks” throughout the day, or stack a few different workouts to create your own longer, total-body experience. No matter how long you prefer to work out, you’ll find instructors of all colors, ages, and shapes, from adaptive athlete Amir Ekbatani to Ironman World Championship competitor Josh Crosby. Each workout has multiple trainers demonstrating the moves and modifications for exercisers of all levels. (In another nod to inclusivity, all the trainers use American Sign Language for certain signature phrases.)

What’s Unique to Apple Fitness+

The more you use Fitness+, the better it gets to know you. Right when you start, the Watch pulls in any previous data it’s recorded, in addition to any workout data from third party apps that sync with Apple Health (like Peloton). So each time you open Fitness+ (on any device), you’ll see customized workout recommendations based on the workouts you’ve been doing most in the “More of What You Do” section, and complementary workouts to round out your fitness regimen in the “Try Something New” section.

While there aren’t live workouts on Fitness+, certain workouts (like HIIT) use a metric called the Burn Bar to pit you against the Fitness+ community—it uses your rolling two-minute calorie burn (equalized for weight differences) to determine how you stack up against any other user who’s done the same workout. It doesn’t quite compare to the social elements of Peloton and the Mirror, but it can be motivating if you’re competitive against yourself.

Apple Fitness+ app Courtesy Image

Of course, it wouldn’t be an Apple experience without the integration of Apple Music. You don’t need an Apple Music subscription to listen to the music in Fitness+, and anyone can check out a workout’s playlist before committing; if you do have a subscription, though, you can easily download favorite songs or entire playlists from a workout to your Apple Music library.

While Fitness+ was really built for the accessibility and portability of the iPhone, the Apple TV experience feels the most immersive and like a true studio experience—the ultimate goal for any at-home platform these days. But it’s just as simple to use on the iPhone or iPad (especially on a cardio machine, and a fact which will come in handy when travel becomes a regular thing again), although investing in a phone or tablet stand can help you better view your screen while you’re in motion.

Apple clearly isn’t new to the fitness game (the Watch is, after all, in its sixth iteration), but Fitness+ finally brings virtual studio workouts to where you already are: your iOS devices. For those who already have the Watch and an iPhone, this seamless service is a no-brainer. For those who haven’t invested yet, this next-level approach to affordable, accessible at-home workouts might be what finally makes you pull the trigger.

Get More Info

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Mens Journal

Home gyms are great, but the challenge is finding a place to put them. There’s no getting around the fact that workout equipment takes up a lot of space and if you don’t have an extra room or basement, your home gym might be limited to a kettlebell and a yoga mat.

However, you don’t need to limit yourself to the house. If you have a backyard or outdoor space, it opens up a whole new world of possibilities. One of the best options is to buy an outdoor shed and convert that space into your own personal gym. Not only budget-friendly, this option means you will have your own space to workout that is free of distraction and clutter.

Check out the video above for ideas on how to build a shred shed in your backyard.

Improve Your Home Gym With The Help of TRX Training Read article

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Mens Journal

The home gym is back in.

With a global pandemic continuing to wreak havoc on society, the safest place to workout is at home. The benefits of using a home gym are huge––there’s no need for masks or social distancing in your own space––and depending on the state you live in, working out from home may be your only option right now.

So now the real question is: How to maximize your space to burn calories and build muscle. To get you started, we scanned Instagram to find a few home workout ideas that anyone can start implementing into their weekly routine. And if blasting fat or getting a head-start on your New Year’s Resolution interests you, these three workouts will fit the bill.

The Fat Burner

https://ift.tt/3oBI4LQ

The Core Stabilizer

https://ift.tt/3ox8gXU

The Cardio Booster

https://ift.tt/33ZLVKH

5 Great Kettlebell Sets To Add To Your Home Gym Read article

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Mens Journal

NFL cornerback Richard Sherman takes his gaming very seriously. When he isn’t on the football field, deconstructing offenses and holding interception records, the San Francisco 49er has been known to decompress with a little Call Of Duty.

“Playing video games scratches my competitive itch, while allowing me to rest my body,” Sherman tells Men’s Journal. The five-time All-Pro player has even been taking part in charity streaming events on Twitch, squadding up with fellow NFL players like Darius Slay. “There are similar feelings that come from those competitions—the release of serotonin after a great play and that sense of camaraderie with your teammates.”

Sherman’s life-long passion for gaming made him a perfect fit for Zero In, a new mini-doc series from LG and Ubisoft’s recently released Assassin’s Creed Vahalla. Sherman’s episode gives an inside look at his fitness regime while showing off his cutting-edge gaming setup. The footballer handles the controller like a pro.

We spoke with the future Hall of Famer about his no-frills approach to training, gaming with teammates, and how it plays into his recovery.

NFL MVP Patrick Mahomes on His Go-To Workouts and How He Makes Those Sidearm Thr... Read article

Have you always been a big gamer?

I’ve been playing video games my whole life. I remember kicking it with the original Nintendo, playing games like Temco Bowl and Zelda, and it just evolved from there. These days I play a lot of Call Of Duty, as well as a few different sports games, mostly basketball.  I really enjoyed checking out the new Assassin’s Creed game. It’s cool to be able to have so many different outcomes, and adventures, in there depending on the choices you make.

There’s no doubt you work hard, constantly leading the league in interceptions and turnovers. Does your gaming play into your recovery?

I’ll get some of my recovery in the gaming chair no question. If there’s any chance for me to multitask, I’m going to do it. I’ll sometimes play with a piece of Game Ready or a NormaTec compression technology on. I’ll do some gaming when we’re training and in season, during my downtime. It’s nice to let my hair down, and let the stress of the day go. Obviously I’m not going hard if I’ve had a long day in camp or anything like that, but our off day is usually on Tuesday, and that’s when I get the majority of my games in. I can play for four or fives hours during a longer session.

Any snacks on hand?

The healthy snacks have to be there, of course, but I’m all about my Starburst and Gushers. I need to have those around when I’m in the mood.

What elements take your gaming experience to the next level?

My gaming chair is from Clutch, and it’s seriously comfortable. That’s important. LG’s new OLED 4K TV has added a lot as well, not just the low latency and quick response time, but also the colors; they’re just insane.

Panthers Running Back Christian McCaffrey on Why Recovery Is Key to His Success Read article

How does your gaming on the field compare with the gaming you do at home?

My competitive spirit comes through in everything I do. Gaming is no exception. I want to do everything I do well. I can’t turn that part off. That’s in my nature. I want to win at everything, and be great at everything. There are elements in the shooter games I can draw similarities to: You’re communicating and uniting toward a common goal, assessing your surroundings, and making quick decisions and movements.

Do you play with anyone from your team or the rest of the league?

I game with a few guys from the league. I played with some of my teammates just the other day. Jimmy [Garoppolo] plays a little bit, [George] Kittle is pretty good, and I play some with Mike Davis from the Carolina Panthers and Preston Smith from Green Bay. It depends on what game you’re playing, of course. Adrian Colbert from the Giants has been getting really good. None of us are pro level as you can imagine. We’ve been smart enough to find a few pro gamers who can help us out with a carry.

Who are some of those pro gamers?

I’m with Luminosity, so I’ll occasionally grab matches with a guy on our roster called “Slacked,” who’s been known to do some crazy stuff in Call of Duty. I’ve had my views changed as far as what I believed was possible in the game. What really keeps you going when it comes to playing any kind of shooter or skill-based game, is seeing someone pull off something ridiculous and wanting to do it yourself.

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Does the trash talk ever involve the season or does the field ever bleed into the virtual world?

No, that never happens actually. I think we all have an understanding on that level.

Is there anyone out there in the league you’re paying special attention to when you’re preparing for a game and studying tape?

Every person I face is an NFL player, and they deserve your full effort, so I treat them all the same—with a tremendous amount of respect and appreciation. They’re all superstar players. As someone who’s played in the league for around a decade, I know that anyone can show up when their time comes, so if you drop your focus at all, they all have a chance to beat you down the field or catch you.

Has your training changed at all over the years? What’s kept you on top for so long?

I have to say I’m just doing what I’ve always done. I’m taking care of my body, and eating right, sleeping right, then waking up in the morning, going out there and grinding. There really isn’t any secret formula to success. It’s hard work, dedication, perseverance. I don’t have a chef. I don’t look for any cheats. I stay away from red meat, most carbs, and processed foods. I don’t believe in a new school way of overcomplicating things. I know people who spend too much time on reading data, and not enough time on being great. I find guys who spend too much money and effort looking for shortcuts usually aren’t great.

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