10 top fitness YouTubers who are veterans - We Are The Mighty
MIGHTY FIT

10 top fitness YouTubers who are veterans

The arrival of spring signifies a midpoint for many in summer preparation. For New Year Resolutioners, the desire to be in the best shape of their life fades by Valentine’s Day. There are others, however, who have or are near to achieving the body they dreamed of when they set foot in the gym on January 1. The beginning of spring tells them that it’s almost time to break the glass on their new digs.


To those who have fallen off, no worries. There’s still time to make serious strides toward achieving that summer body if you take action sooner rather than later. The following veterans have made it their business to offer information and help the masses as best they can — and the fitness community has responded! These veterans are the top of the top and any of them can get you speeding down the road toward your fitness goals.

Related: How US military veterans are set to dominate the Paralympics

1. Greg Plitt

Greg Plitt was one of the first fitness personalities to break through and cross over into mainstream acceptance. Plitt was one of the most booked and photographed fitness models of his day, even landing a role — well his body did, anyway — in Zack Synder’s adaptation of the graphic novel Watchmen.

He was a U.S. Army Ranger prior to his career in fitness and his videos still inspire. He passed, tragically, at the age of 37.

You can follow Greg’s still active accounts:

Greg’s Instagram

Greg’s YouTube

 

 

10 top fitness YouTubers who are veterans

2. CT Fletcher

CT Fletcher is a veteran of the U.S. Army and is considered by some as the godfather of the YouTube fitness community. He ushered in a new, brash, high-tempo style of content in the early 2010’s and has gathered a legion of loyal fans since.

Before social media fame and after serving, he was a multi-year champion powerlifter. He holds the strict curl record to this day.

Check out CT’s regularly updated social media:

CT’s Instagram

CT’s YouTube

10 top fitness YouTubers who are veterans

3. Dave Castro

Castro is a former Navy SEAL who has been instrumental to the widespread popularity of CrossFit. He conjured up and hosted the initial CrossFit games at his family’s ranch and hasn’t let up since, spearheading the growth and marketing that we see everywhere today.

Check out Dave’s social media for the latest and greatest:

Dave’s Instagram

Dave’s YouTube

10 top fitness YouTubers who are veterans

4. Josh Bridges

A few things about Josh Bridges: He is a former Navy SEAL. Prior to that, he was a collegiate wrestler. Somewhere along the way, he became a CrossFit legend and one of the top-ranked competitors despite being just 5’5″.

Check out Josh’s IG:

Josh’s Instagram

10 top fitness YouTubers who are veterans

5. Max Philisaire

An Army Veteran who has made his life about fitness, Max “The Body” Philisaire has been an active member of the fitness community for nearly two decades. He is an current and certified personal trainer training everyone from your average joe to some serious A List talent.

Check out Max’s social media:

Max’s IG

Max’s YouTube

10 top fitness YouTubers who are veterans

6. Rudy Reyes

A former Force Recon Marine, Reyes has found success as a Kung Fu instructor and actor, portraying himself in the HBO series Generation Kill.

A personal friend of We Are The Mighty, we look forward to seeing him demolish the pull-up bar again.

Check out Rudy’s Insta and see what he has going on:

Rudy’s Instagram

10 top fitness YouTubers who are veterans
Rudy Reyes thinking of ways to make himself — and you — more badass. (Budomate)

 

7. Michael Eckert

Michael Eckert was a U.S. Marine up until 2017 when he separated to pursue his fitness-related dreams. He is the world record holder for most strict-form pull-ups completed in one minute.

Check out Michael’s Instagram

Don’t forget to hit his website too.

 

10 top fitness YouTubers who are veterans

8. Diamond Ott

An active duty U.S. Army 1st Sgt., Diamond Ott is one the world’s strongest and fittest men. He first garnered attention after some videos of his gym feats made their way to the internet. Ott has since been on multiple magazine covers and his audience and influence continue to grow.

See the shirt’s IG below:

Diamond’s Instagram

10 top fitness YouTubers who are veterans

9. Charissa Littlejohn

Charissa is an Air Force veteran that separated from service a few years back and has had been on a meteoric rise ever since. Outside of fitness, she is also a business owner and a model.

Check out Charissa’s Instagram and website below:

Charissa’s IG

Charissa’s Business

10 top fitness YouTubers who are veterans

10. Colin Wayne

U.S. Army veteran and self-made millionaire Colin Wayne has been on multiple international magazine covers, amassed a few million followers and fans across various social media outlets, and built a steel upstart into a multi-million dollar company.

He’ll be just 29 this year.

Peep Colin’s IG and business page below:

Colin’s Instagram

Colin’s Steel Company

10 top fitness YouTubers who are veterans

Also Read: This athlete left the NFL to serve. Now he wants back in

*Bonus* One to watch: Jaron Mosley

Jaron Mosley is a veteran of the U.S. Air Force, having spent an enlistment as a Security Force member. His videos offer insight and “game,” as he calls it, to get you all the way right in time for summer.

Check out Jaron’s IG and YouTube in time for Spring and Summer:

Jaron’s Instagram

Jaron’s YouTube

10 top fitness YouTubers who are veterans

MIGHTY FIT

5 reasons why you should always keep a workout journal

Often times, you’ll be working out at the gym and notice a few people writing in these small books when they finish a set. You might think they are writing some sort of story, but chances are they’re keeping a personal journal of their workout progress.

Similar to a having a diary, many gym-goers like to record various aspects of their workouts like how many reps they managed to complete, the exact weight on the bar, and how the exercise felt afterward.

Using a journal is an excellent tool to track all sorts of personal progress. If you’ve never considered tracing your fitness path, we compiled a few reasons that just might make you reconsider it as a valuable option in your life.


Also Read: 7 of the most common mistakes you’re making in the gym

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Document personal records

Whether you have a goal in mind, like lifting competitively, or just because you enjoy working out, accurately recording your gains is a stable way to track your improvements. Plus, if you’re going to brag about how much you lift, it helps to have it in writing.

Track your workouts

This sounds obvious, right? It may be hard to believe, but sometimes people forget what muscles groups they’ve worked on earlier in the week. Sure they hit triceps on Tuesday, but did they do pull-down or extension movements? Although most people don’t care about this type of record keeping, others find it to be a time-saving practice.

When most patrons enter the gym, they warm up, work out a specific muscle group, record the result, finish up, and then they leave. In the following week, they might check to see how many reps per set they were able to do during a particular exercise.

This week that weight may not feel so heavy. Because of recording that data, they know why: it’s time to add on!

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Record weight loss

Fitness is all about continually setting goals and breaking them. Recording your weekly weight loss is an excellent indication that your workouts and diet plan are being effective. If you don’t see improvements, you may have to look for flaws in your lifestyle and adjust them.

Debrief yourself

You know your body better than anyone else. By using your personal journal to debrief yourself, you can track what exercises you felt were the easiest and which ones you struggled with. This doesn’t mean you halt doing those movements that you thought were too hard.

It’s quite the opposite actually.

You should practice those physical motions you had a tough time with to strengthen your body. Fitness is all about setting goals and breaking right past them.

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Track your calories

One of the biggest fitness mistakes people make is eating too many calories per day. Then, when they go on a diet, they make the critical error of lowering their calories by too much. By tracking your calories, both in-and-out, you’ll be able to manage your calorie intake more efficiently than just by simply guessing.

MIGHTY FIT

ACFT Prep: How to build your 3-RM deadlift.

Has anxiety over the ACFT test set in because you’re not good at deadlifting? Maybe you’ve never even seen a trap bar in your life up until a year ago…


Don’t feel lonely, it’s definitely one of the more challenging aspects of the test that more than a handful of soldiers are struggling with. Getting that 100 point score isn’t too hard with the right training and concentrated effort..

If your plan is to just max out every training session and hope for the best, there’s a good chance you’re limiting your improvement. With a few modifications and techniques, improving your deadlift is possible for almost anyone.

The Deadlift is crushing your lower back.

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Work on form

You’ve heard it before, but it’s true that if you want a good deadlift: you have to focus on form.

Having good deadlift form not only helps limit the risk of injury but it also helps you develop maximum force and efficiency, which is what you need for this test.

While proper form requires experience, focusing on improving during your training should be a priority.

[instagram https://www.instagram.com/p/BsWjbOCF-6m/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “New Year. New Gym. . An easy set of 5 @ 160kg (352 lbs) . I was just reminded on my trip back home that roughly 82.56432% of people suffer…”

www.instagram.com

Deadlift often

It should come as no surprise, but if you want to improve your deadlift, you should perform it as often as you can while still recovering.

Deadlifts are hard, and really, that’s a good thing. If you have to carry, well, just about anything when you’re in the field, you want to be prepared, and honestly, there are few exercises better than the deadlift.

If you’re close to being able to deadlift 340lbs for three reps (a 100 score), then a good rule of thumb is to deadlift heavy every other week to maintain and improve.

If you have a hard time with the deadlift and have a lot of work to do, then doing the deadlift more often will really help.

For the first week, go heavy in the rep range of two to five reps per set. Then on the following week, go a little lighter and allow yourself to work up to six to ten reps.

Even though it’s not as heavy, you’ll still be practicing the exercise and developing the muscle groups that help you perform the lift.

[instagram https://www.instagram.com/p/B06rhimDs93/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Of course these are deadlifts. I’m not trying to question your intelligence… • I’m starting to save money so that I can buy some TV time…”

www.instagram.com

Use elevated and deficit deadlifts

If you struggle with the deadlift, there’s a good chance you either have trouble lifting the weight or locking out at the top. Depending on your weak point, deficit and elevated deadlifts can help.

Having a perfect deadlift set-up will help fix these issues before they even start.

If you have trouble getting the weight off the floor, try using deficit deadlifts by standing on a 45lb plate.

Standing on a plate increases the distance the weight needs to travel, which makes it a bit harder. As a result, you’ll improve your ability to move the weight off the ground when the distance shortens during a standard deadlift.

If you have trouble with the lockout, try using elevated deadlifts (AKA rack pulls) by placing a platform under the weight plates on each side. Doing this allows you to overload the top portion of the lift, making you stronger during that part of the lift.

How to train for the TRAP BAR DEADLIFT

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Work on grip strength

There’s a good chance that your grip is partially to blame for your weak deadlift and there’s a simple test to find out. Try deadlifting with wrist straps and then deadlift without them. If you can lift more with the straps, your grip is lacking.

If that’s the case, direct grip work is a good idea since, during the ACFT test, you won’t have straps.

If your grip needs work, try a few of the following:

  • Weighted dead hangs on a pull-up bar for as long as possible
  • Farmer’s walks with the heaviest dumbbells or kettlebells you can
  • Heavy barbell holds
  • Barbell wrist curls

Over time, your grip will improve, making the deadlift a bit easier to manage.

Deadlift 101

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Use dead stop deadlifts

When you perform many deadlifts without pausing, your muscles rely on a stretch reflex to develop force. That’s why you might notice that your second and third rep feel a little easier than the first.

Even though you can use the stretch reflex during the test, practicing the lift without this reflex in training can help you learn to develop as much force as possible from a dead stop.

When you deadlift, get set up and perform your first rep. Once the bar touches the ground, let go of the bar and completely reset. Then, continue the set.


For a full deadlift tutorial check out my Mighty Fit Plan Deadlift Tutorial.[instagram https://www.instagram.com/p/BjM4H6snBSe/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “New Deadlift 1 Rep Max! . I learned not to let failure cloud my vision today. I failed, couldn’t move the weight on my first attempt at…”

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Lift with your legs

Most people with weak deadlifts pull with their arms and upper back, and you can tell because they’re the ones that look like the St. Louis Gateway Arch during the lift.

Instead, you want to initiate the lift through your feet instead of pulling with your arms.

It’s one of the main reasons your back hurts when you deadlift.

To do this, get set up by gripping the bar as you normally would. Then, pull hard on the bar, but just before the bar leaves the ground, change your focus towards pressing through your feet while maintaining tension on the bar.

While doing this will take some practice, repeated practice will help you initiate the lift with your legs, which isn’t only a safer practice, but one that will make you stronger in the deadlift as well.

Lit – My Own Worst Enemy (Official Music Video)

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In closing

The deadlift isn’t dangerous if you know what you’re doing. Don’t put yourself in the scenario that involves you attempting 340lbs on the ACFT even though you’ve never done that weight in training.

If you do, you’re your own worst enemy (Just like that song from 1999.)

This article, the one you just read has links to 7 different pieces of content I wrote for you about deadlifting. You don’t have to look anywhere else! Just absorb this content and get in the gym.
MIGHTY FIT

Use this Jedi training technique to balance out your force production

The Force is constantly out of balance. First Anakin was supposed to bring balance, but he turned into a cyborg sociopath. Then Luke was meant to bring balance; he screwed the pooch as well though. Now here we are hoping Rey is able to put a US Marine in his place and finally balance the damn thing out.


The above is a serious imbalance in a galaxy far far away a long ass time ago. The imbalance I’m about to help you correct is a whole lot simpler and straight forward.

It’s the balance of strength and function between the front and back of your upper body. If you have a serious imbalance, you may be suffering from postural discomfort, pain, or significant stalls in your training. You don’t need a Jedi to solve this, all you need is basic knowledge of the push:pull ratio.

10 top fitness YouTubers who are veterans

Vertical and horizontal pushes and pulls are what you should be counting when it comes to your upper body ratio.

(@iqphysique96)

What the ratio means

You may have noticed some training plans online are broken up into three separate training days: push day, pull day, and legs day. The push and pull days refer to the upper body.

Pulling muscles are those that help you pull. They’re located on the back.

Pushing muscles are the muscles that help you push. They’re located on the front side of the body.

In order to maintain a balanced posture and ability, the front and back of the upper body need to be somewhat even in strength and capability.

10 top fitness YouTubers who are veterans

Sloped shoulders? You may be doing too many pushes and need to add in more pulls.

(Photo by Daniel Apodaca on Unsplash)

When things are stronger one way or another, you see people with posture that just doesn’t look right, not to mention their ability to apply force AKA strength.

All training plans can be broken down in a ratio of push related to pull to see where their focus is. You just count the pressing movements and pulling movement, then reduce the fraction. Don’t freak out, I know fractions are intimidating, it’s typically really small numbers like 4:4 or 8:6. We just reduce those down to 1:1 and 2:1.5 respectively.

For instance, the Mighty Fit plan is a 1-to-1 push-to-pull ratio. That very simply means that for every push exercise that you do, you also do a pull exercise.

10 top fitness YouTubers who are veterans

Time to add in more pulls. Horizontal 1-arm rows are a great exercise to help balance out an overactive chest.

(Photo by Alora Griffiths on Unsplash)

How/Why to move to a 1:2 Push:Pull ratio

If your chest and front delts are particularly large and tight, they will pull your shoulders and scapulae forward and give you that rounded upper back look. Strengthening your back muscles like your lower traps, rhomboids, and lats will bring some balance into your posture and relieve you of any discomfort.

Training all chest and sitting at a computer all day is a very common lifestyle for most of us. I’m guilty of it, and just about every peer of mine in the Marine Corps was the same.

The easiest way to correct an upper-body imbalance is to change your push/pull ratio. If you have forward shoulders from sitting at a computer all day, switch to a push/pull of 1:2. Do one push exercise for every two pull exercises.[instagram https://www.instagram.com/p/BdP21ywHLar/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Talking Programming Now . Antagonist pair sets are a great way to program your exercise selection. . Push Pull is a great way to program…”

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How/Why to move to a 2:1

If your back is overactive and tight, often seen in surfers, your shoulder blades will be pinched together, and chest will be open. This is from a strong back and a weak front. Presses and push-ups will bring balance back into this person.

If your job has you hiking a lot, you may be used to having your shoulders pulled back and together. If your nipples are facing the sky or you can barely get 2-3 fingers between your shoulder blades, this is you.

Changing your push:pull ratio to 2:1 may help your chest take some control in your upper body.

In addition, when you do conduct pull exercises, ensure that you are allowing your shoulder blades to move with the movement. Don’t lock them back and together (like you do in heavy bench presses with your back pinned into a bench).

10 top fitness YouTubers who are veterans

The biceps are actually a pulling muscle and the triceps are a pushing muscle. Check out the arm primer article for how to train these further.

(Photo by Alora Griffiths on Unsplash)

Now apply this ratio to you

If you have mild pain, discomfort, or a noticeable strength imbalance your first step to remedy things should be to change your push:pull ratio. It’s a simple solution to a problem that will prevent some “bodywork expert” from getting involved. You have the power, and now, the tool to bring balance to your internal upper body force production.

In the Mighty Fit plan, there is a pressing movement everyday set up as a push/pull set that is paired with a pulling movement. You’ll gain ample size and functionality in your upper body over the duration of the plan. If you are starting from a place of imbalance now you have all the information you need to change the plan to suit your exact needs; add a push or pull!

If you haven’t started the Mighty Fit plan yet…what are you waiting for? Click the link in the left navigation bar of this site page.

10 top fitness YouTubers who are veterans
MIGHTY FIT

5 health tips you should think about on cheat day

You’ve spent week after week dieting to prepare yourself for your unit’s command fitness test because you want to do your absolute best and make weight. However, it’s hard as hell to stick to a diet with all those delicious foods out there to enjoy — we’re only human, after all.

Skipping out on tasty treats in order to shed a few pounds isn’t any fun, but it does work. However, we all deserve to cheat on our diets once every week or so to reward ourselves for making excellent progress. Like everything in life, properly cheating on your diet is all about timing and efficiency. Here’s how to do it right.


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Protein!

Add some protein

When people cheat on their structured meal plan, they tend to scarf down carbs and love every minute of it. However, adding some protein to your cheat meal allows all those carbohydrates to escort that nutrition into storage — which helps increase your metabolism.

By adding some protein to your cheat meal, you’ll continue to build lean muscle even after you ditch the diet. Also, adding protein will fill you up quicker, making you less likely to overeat.

Put some lemon in your water

About 15 minutes before your cheat meal, put some fresh-squeezed lemon into your water. This will help you digest food your body is no longer accustomed to consuming.

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Sit down during your meal

When tend to eat faster when we’re standing up. Sit down, slow down, and enjoy your meal. Not only will you fill up more quickly, it’s also more comfortable. This is your cheat day — treat yourself.

Chew your cheat meal slowly

When you scarf down a cheat meal, you typically don’t feel so awesome afterward. Consider chewing each bite of food around 8-10 times before swallowing. This process allows your body to release a hormone called leptin. When this unique hormone is released, it tells your body it’s getting full.

So, the more slowly you eat your cheat meal, the less likely you’ll earn those love handles back.

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Don’t skip your workout

After a solid workout, your body’s insulin sensitivity is higher and proactively absorbs nutrients. Your body has a tendency to take more of the positive nutrients out of that high-carb meal.

Resistance workouts are ideal for when you cheat on your diet.

MIGHTY FIT

Urban Outfitters is now selling the famous PT belt

Troops everywhere know PT belts are the height of military fashion. At one point, they were second only to the BCG. But then the military did away with those and knocked everyone’s favorite reflective plastic belt to the top of the list of uniform items that are both beautiful and utilitarian.

It’s hard to be this cool both inside and outside a gym, but somehow military members worldwide do it every day.


10 top fitness YouTubers who are veterans

Which is why troops and their supporters appreciate the important fashion industry nod given recently by Urban Outfitters. Now, you don’t need access to the exchange’s Clothing and Sales shop or the PX to participate in this important military fashion movement.

Instead, you can just hit up their site and shell out plus shipping.

Forget defending freedom. America should be thanking the troops for THIS.

“Reflective training belt from Rothco perfect for night-time visibility,” the site says of the accessory. “Complete with slide adjustment buckle + side release buckle closure.”

Honestly, though, Urban Outfitters isn’t doing this item the justice it deserves. They only show it being used as a belt for pants. But what of its place on a ruck?

10 top fitness YouTubers who are veterans

U.S. Soldiers adjust a rucksack during the Third Annual Chief Master Sgt. of the Air Force Paul Airey Memorial Ruck/March/Run, on Ramstein Air Base, Germany, June 1, 2018.

( (U.S. Air Force photo by Elizabeth Baker)

What of its use as a cross-body reflective sash?

10 top fitness YouTubers who are veterans

Sgt. Jason Guge of Billings, Mont., a Black Hawk helicopter mechanic, wears several physical training belts in a hanger at Contingency Operating Base Adder, Iraq in 2009.

(U.S. Army photo)

Or for your dog? Or for your kid?

You’re welcome, America.

This article originally appeared on Military.com. Follow @militarydotcom on Twitter.

MIGHTY FIT

Watch: How to pass the Naval Special Warfare Physical Screening Test

Think your physical fitness is top-notch enough to become a SEAL? If you’re even loosely considering taking the Special Warfare Physical Screening Test there are definitely some things you need to know. Watch this video for the top tips and a blueprint on making your way through the hardest workout PT test for US Navy special forces. It’s not just physical fitness that’s required to crush this test – it’s mental toughness, too.

The PST is a hardcore workout with strict time limits that challenges your physical fitness. First, there’s a rigorous 500-yard swim in under 12.5 minutes. You get 10 minutes to rest before starting the next part of the workout where you race to achieve a max number of pushups in two minutes. Two minutes to breathe and then you try to max out on sit-ups. Another 2-minute break before maxing out on your pull-ups. Then, you have a ten-minute break before the brutal 1.5-mile run – that has to be completed in under 12.5 minutes. 

Oh, and if you really want to be considered, you exceed these standards – not just meet them. 

So while the Army might be complaining about the new standards for the ACFT, the SEALS have been cross-training for so long that they make it look easy. 

How to cut down on the minutes it takes you to complete the test

To really do well on this, you need to identify your weaknesses and then crush them.

  • Train like you’re testing. Keep the same time limits for your own breaks. That way when you get to test day, it won’t seem completely impossible to regain your breath. 
  • Focus on progression. Get repetitions in throughout the day. For the exercises like sit-ups, break them up into sets. For example, if your max is 50 sit-ups in 2 minutes until failure. Break that up into 25 sit-ups several times a day to work on max progressive overload.  
  • Pacing is key for each test. Swimming 500 years in 12.5 minutes will wipe you out unless you pace your swim, using underwater recovery techniques including breaststroke, sidestroke and combat swim stroke to utilize your swim as a warm-up that gets you ready for the next part of the workout. 

The Navy Seal training pipeline includes six-month basic training on underwater demolition and airborne operations as well as three months of tactical training. Maintaining a top level of physical fitness and regular workouts is a necessity for a SEAL.

MIGHTY CULTURE

This Marine is manufacturing weights in the U.S.A.

Grant Broggi has been struggling right alongside many other small business owners due to the worldwide pandemic. But there’s probably one big difference: He’s a Marine.

Broggi opened The Strength Co. in 2017 after receiving his Starting Strength Coach Certification in 2016. He opened his second gym location in southern California in January 2019 and was getting ready to open his third location when COVID-19 hit the United States, forcing business closures due to quarantine mandates. “I always thought if it [a pandemic] came, it would be bad. I also knew I had a responsibility to my coaches and the members…I’ve faced harder things than this, but this is a pretty prolonged hard thing,” he explained.


Going through training within the Marine Corps definitely prepared Broggi for the pandemic. “In Marine Officer School the number one thing said is, ‘Make a decision, lieutenant!’ it might be wrong or right, but you have to make a decision,” he said. When the quarantine mandate came down, he didn’t simply close his doors and wait.

Broggi jumped into action.

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“Any hesitation and you lost speed and tempo…I had a bunch of members but only 16 squat racks. I had made squat racks in the Marine Corps, so we started cranking those out and giving them out for free to members.” Broggi’s company also adapted and started offering online strength classes to keep their members engaged. But he wanted to do more and when he couldn’t get the equipment for them, he decided to make it himself.

Broggi’s gym then began manufacturing racks for members.

“I started buying steel and went to a welder. It was always very clear to me that it had to be done. The only way now it seems is to invest more and double down…People asked me why I was manufacturing, I would just say people need to keep lifting. I think it’s important for their survival and is good for them – especially now,” Broggi said. The Strength Co.’s overall mission is to use barbell training to help people get strong for life – mentally and physically.

He credits his team for their strength as well, saying that because everyone truly follows the concept of strength for health and survival – they’ve been able to adapt and keep going in the midst of the pandemic.

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“Now more than ever, people are dealing with adversity daily in their own homes and cities. There’s unrest in American cities that just blows my mind,” he shared. With the country beginning to feel the negative mental health effects of continued quarantine and social distancing measures, Broggi sees the negative impact it’s having every day. He continued, “It can’t be underplayed on how people are feeling. They are not prepared for this… When we get deployed, it’s what we signed up for and what we trained for. People aren’t trained for this. I think people just needed leadership, they are scared. A lot of what we do is to try to bring positivity back,” Broggi said. Keeping people connected and engaged is difficult without the ability to open his gyms as the cases of COVID-19 continue to soar in California, but Broggi remains committed to finding ways to be innovative in helping people continue to train and build strength.

Sometimes Marines themselves need a little strength coaching, too. Even with the Marine Corps having one of the toughest and longest basic training around, he said he was still surprised when he took leadership of his first group of Marines in 2012.

“I got my first unit in the Marine Corps…I remember looking at them the first time thinking, ‘Are you kidding me?’ Of course, Marines are scrappy no matter what – so I started coaching them. We had less people going to med or falling out on hikes and we had a more prepared unit by the end of it. That really resonated with me, that this [building strength] is preparing you for life or an uncertain event,” he shared. When he and his unit deployed to Afghanistan, they didn’t stop training either.

They just got creative.

10 top fitness YouTubers who are veterans

“We had weights on a wooden platform, it was very hodge-podge. We hung a big whiteboard and it had every Marine’s name on it. It’s not just about being competitive, it’s the achievement and hard work that matters,” Broggi said. When he returned stateside and went into the reserves, he knew he wanted to continue teaching and helping people develop their own strength.

Fast forward to now, owning two gyms during a global pandemic. Broggi continues to think and power forward like he was trained to as a Marine. Not only is the company making squat racks, benches, deadlift mats and all American leather weightlifting belts, but now they are having ‘Made in USA’ cast iron Olympic weights being manufactured in Wisconsin.

“I think we are all cut from the same cloth in terms of the driving factor. That’s why I stayed in the reserves, it made me feel fulfilled even while launching the gyms,” Broggi said. He explained that most members of the Armed Forces seek that deep feeling of purpose and fulfilment. It’s something he hopes to bring to each of his gym members.

One workout at a time.

To learn about the Starting Strength method and The Strength Co., check out their website.

MIGHTY FIT

4 health benefits of drinking the coffee in your MREs

Besides water, coffee is the most popular drink in the entire world. Countless people from around the globe wake up every morning to a beautiful cup of the brewed beverage and drink it to get that critical morning boost.

Now, when a service member is chilling out in the field and they rip open an MRE, there’s a little pouch of coffee just begging for some hot water. Since that pouch doesn’t look as appealing as that fruit-punch drink, we tend to chuck it back into the opened MRE bag, never to meet its hot-beverage destiny.


However, we’re here to tell you why that’s not the best option.

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Coffee lowers your chances of developing four major medical issues

According to Dr. Michael Roizen, drinking coffee lowers your chances of developing Alzheimer’s and Parkinson’s, along with liver and ovarian cancer.

The board-certified anesthesiologist explains that those medical benefits come from the caffeine within the drink and polyphenols, a micronutrient found in the coffee plant that’s packed with antioxidants.

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That’s just creepy, right?

Staying on your toes

When we first wake up, our brains typically aren’t functioning as well as they do later in the day. Caffeine, the world’s most popular psychoactive drug, tends to take over the adenosine receptors in the brain, which are responsible for making you feel tired.

Now, when you’re feeling tired on post, drink that MRE coffee and block those sleepy receptors. The health benefit here comes with not falling asleep getting killed while you’re on watch.

That’s huge.

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Filter that instant coffee

Now, we know what you’re thinking, why would I filter instant coffee? Sounds stupid, right? Coffee contains over 1,000 compounds and some of those can elevate your cholesterol.

To help get the benefits without any of the drawbacks, pour instant coffee through a paper filter or a clean t-shirt. This will separate those cholesterol-raising compounds from the good stuff.

Drinking coffee can also reduce your chances of developing type 2 diabetes. That’s also f*cking huge.

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It boosts your metabolism

Since caffeine is a stimulant, it raises all sorts of levels in your body, like blood pressure and heart rate. Because of that, your metabolism jumps and burns more calories to meet your body’s rising energy needs. Now, don’t think that drinking a lot of coffee will solve your love-handle problem — it won’t — but it will give you some extra energy while you’re in the gym.

MIGHTY FIT

3 training basics every soldier needs to remember

Here’s a fact: Training prepares you for the demands you’ll face in the field.

Sure, it might feel good to bend your knees an inch or two and call it a squat and curl for days on end, but what benefit are you gaining?


You need your workouts to provide results.

If you train with your ego, you’re probably wondering why you aren’t getting the results you require.

Here are a few things to remember that will keep your ego in check and the results rolling in so that your body is ready when you actually need it to perform in a life-or-death scenario.

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Half and quarter reps have there place in a very specific type of training plan. Message me if you want to know what that plan is. For the other 99% of us they are just a waste of time.

U.S. Air Force photo by Senior Master Sgt. Ralph Branson

1. Use a full range of motion

Imagine you walk over to the squat rack, load the bar up with two, maybe 300 pounds, and step under it only to find that it’s way too heavy for a full rep.

Instead of lightening the load to match your ability, you bend your knees ever so slightly, give a grunt and look around to see if anyone saw that sorry excuse for a squat.

Now, if this describes your typical leg day or any other workout for that matter, stop.

Honestly, if you’re grabbing weights that are too heavy to perform a full rep, you’re not only kidding yourself but also wasting your time. While doing heavy partial reps might massage your ego, you probably won’t find any measurable benefit, and you’ll for sure increase your chances of injury.

Using a full range of motion means that you’re activating all of the muscle fibers within a particular muscle group to perform the exercise. As a result, those muscle fibers and connected nerves are receiving the signal to grow bigger and stronger.

For most of you, resistance training isn’t just to look great. In the field, you need to perform under any circumstance, so your training needs to prep you to deal with the unknown.

What if you really need to be able to carry your 230-pound brother but can’t since you trained with two-inch squats? Will that sad example of a squat make you feel better then?

To fully benefit from each rep and training session, use the amount of weight that allows for a full range of motion. Eventually, your strength will improve enough to perform that 300-pound squat with a full range of motion, and you’ll be so much stronger as a result.

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The bench press, when performed correctly works way more than just your chest. Triceps, core, glutes, back, and sometimes even your face.

U.S. Air Force photo by Senior Master Sgt. Ralph Branson

2. Prioritize important exercises

To get straight to the point, which of the following exercises is more likely to benefit you in the field:

Bicep curls or a barbell squat?

I know, biceps are the most important muscle group to many of you, but in reality, training them every day probably won’t provide much of a performance benefit. In fact, they may hamper your performance.

The barbell squat not only allows you to use more resistance, but it’s also a full-body challenge. Despite being a leg-dominant exercise that works quads, glutes, hamstrings and calves, it also demands that you have a strong upper and lower back and overall core strength.

Not to mention, using higher rep ranges also allows you to challenge your anaerobic capacity. Bicep curls, on the other hand, train your biceps and forearms and not much else.

Of course, it’s not a big deal if you train your biceps, and doing so will be somewhat beneficial. Just remember that you’re training to be a badass that can handle anything.

If you need to improve performance in the field, you should prioritize compound movements that are most likely to improve that performance. If you have extra energy and time, then focus on the less-important exercises.

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Use your rest periods to perform a corrective, work an antagonist muscle group or rest. Leave the IG feed for 3AM when you’re supposed to be sleeping instead.

U.S. Air Force photo by Senior Master Sgt. Ralph Branson

3. Put the phone down

If you head to the gym and spend half of the time scrolling through a feed, you’re wasting your time and probably ruining someone else’s workout if you’re doing it on a popular piece of equipment.

It’s clear that most of us feel the pull of social media, even at the worst times.

But the time you spend in the gym is meant to be for work. If you’re distracted by your phone and resting for longer than intended, you could be losing out on training improvements.

You should be using your rest periods to your advantage anyway…

If you find yourself distracted in the gym, make a conscious decision to hold off until the workout is done, and then get your fix. I promise, your workout will be far more productive.

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​Squatting heavy isn’t for everyone, but it is a metaphor for handling the important stuff first that I think everyone can understand.

U.S. Air Force photo/Roland Balik

BONUS: The bigger picture…

I’ve been recording my dreams lately and weird things have been happening as a result. Long story short, I received some great advice from my late grandfather in a recent dream. The gist of our dialogue was this:

“Everything you do in life is either making you a better version of yourself or a worse version.”

Obviously this advice can apply to all areas of life but when specifically looking at physical training it can be quite directive. We all have a mission we’re working towards accomplishing. Every training session, every exercise, every set, and every rep should be bringing us closer to mission accomplishment. If it’s not, fix it.

The Commander’s Intent of training, especially for those on Active Duty is: “…in order to become more capable at inflicting positive change on the world.” Be that becoming more deadly in combat, or simply having greater work capacity to keep moving forward when others would quit.

It’s your choice.

MIGHTY FIT

Soreness should not be the goal of your workout

Soreness is not a sign of a good workout. In fact, it can sometimes be an indication of a bad training plan.

What’s your goal when you walk into the gym? If it’s to make yourself sore, you’re doing it wrong. Working out to get sore is an inefficient way to build muscle or increase performance.

Delayed onset muscle soreness (DOMS) should not be the desired result of training. Getting bigger and/or stronger should be.


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Marathons cause the opposite of gains….losses

(Photo by Zac Ong on Unsplash)

Soreness is not necessary for muscles to grow

Muscle soreness is a function of waste accumulating in your muscles, and does not relate to actual muscle growth directly. DOMS is often believed to be the result of lactic acid building up in the muscle, but this is not true. Lactic acid leaves the muscles within a few hours of working out and does not explain the feeling of soreness 24 to 72 hours after a workout.

Exercise that produces growth of muscles, also known as GAINZ, such as lifting, is typically associated with soreness, but aerobic endurance exercise such as running a marathon can also produce significant soreness with no gains in muscle size. Just ask any Kenyan runner what size skinny jeans they wear, and you’ll learn everything you need to know about distance running and #assgainz.

On the other hand, bodybuilders are able to increase mass in all muscles, not just muscles that are prone to DOMS. They talk about how certain muscles almost always get sore, while others nearly never do. Nevertheless, there is marked growth in all their muscles. This fact further discredits the idea that you need to be sore the day after a workout in order to have initiated growth.

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Kryptonians don’t get sore. If you’re from krypton, you can stop reading now.

(pixabay.com)

Fewer workouts equal less gains

The pain caused by muscle soreness isn’t even the worst side effect. What happens to your follow-on workouts is. You shrivel into non-existence like Benjamin Button.

Not actually, but you will feel like your muscles are eating themselves from missed workouts.

Increased DOMS decreases the frequency of your workouts, which reduces overall total volume, which allows for less growth. In other words, when you’re sore, you want to rest, not workout.

Most normal people are averse to pain of any kind, unlike the masochists that tend to join the military. If the first workout back in the gym causes extreme soreness, the chances of getting back in the gym are slim. Not only is soreness not physically beneficial but it is also mentally detrimental.

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One workout a week will make you so weak even pickles will beat you.

(pixabay.com)

Let’s make the assumption you aren’t a mental midget, and a little soreness won’t keep you out of the gym. Even if you make it in the door, your ability to workout will be negatively affected by the soreness you caused yesterday. Some studies have shown that exercise form breaks down from soreness, which then leads to reduced muscle activation and fewer gains.

Fewer gains over time kills motivation. If your goal is to get bigger, but you still look like your little brother after months in the gym, you will be less likely to adhere to your plan and more likely to stop going altogether.

No one has gotten bigger on one workout a week. I often see people trying to get by on this model. They workout on Monday, are sore till Thursday, Friday is time to party, and the weekend is time to “rest.” Before you know it, Monday rolls around, and you’ve only trained one out of seven days.

Frequency is a major factor in getting in better shape. The minimum frequency for most people is two to three days a week. Excessive DOMS destroys this template.
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Having a plan is the best way to guarantee gainz and limit soreness.

(Photo by Hope House Press – Leather Diary Studio on Unsplash)

How to prevent DOMS in the first place.

High levels of soreness are detrimental to overall progress in the gym. Here’s what you can do to prevent it in the first place.

  • Keep a high frequency of weekly workouts, where your total weekly number of sets and reps is spread out, instead of all on one day.
  • Only change your exercise selection when your current exercises stop making you stronger. Forget the idea of “muscle confusion”; it’s complete BS and will make you more sore than is necessary for growth. Each week try to lift 2.5-5 more lbs than you did last week. Once you can’t do that anymore, choose new exercises.
  • Exercising to failure every set of every exercise will cause soreness but will not necessarily cause more growth than if you stop 1-2 reps short of failure. Lift smarter: at 80-90% of your max weight, you will get the same gains you would at 100% AND will guarantee that you can get in the gym tomorrow instead of being too sore to sh*t right.
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MIGHTY FIT

How to train your core like you’re about to go into the ring with Ivan Drago

Sylvester Stallone has been a role model for generations of men. He taught men how to box, how to fire a bow and most importantly, how to train abs. For me, the scene I still dream about to this day comes from that film where Sly single-handedly ended the Cold War, avenged his best friend’s death, and got a sick pump in the Russian countryside…Rocky IV.


The first time I can recall seeing Rocky IV was a dark and cold winter night a few days after the first time my dad let me and my brother stay up late and watch HBO fight night with him and my grandfather.

Something happened in the fight that spurred one of the elders to say something about Rocky defeating communism once and for all. At that moment, it was brought to my dad’s attention that my brother and I had no idea who Rocky was, let alone what soviet-style communism was. He planted the seed of patriotism in my soul that day…

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Actually, watching Rocky IV a few nights later, I started to develop my idea of what it means to be a man and a patriot… you need to fight communism and have abs (pretty simple). Everything you need to know is in the epic seven-minute-long training sequence allow me to sum it up for you in a few bullet points:

  • Hero trains in a barn using everyday stuff to train for the fight of his life.
  • Villain trains in a lab with cutting edge technology and daily steroidal cocktails.
  • Hero runs through snow in boots with a beard… the working-class hero.
  • Villain runs on an indoor track in a spandex suit while pervy scientists take notes.
  • Hero chops wood, saws wood, carries wood, does pull-ups over burning wood.
  • Villain gets strapped into every type of metallic fitness machine you can think of.
  • Hero chops down a tree that is clearly much bigger than him.
  • Villain KOs sparring opponents that are clearly much smaller than him.
  • Hero climbs a mountain and hops up-and-down in some victory type dance.
  • Villain sprints on a steep incline treadmill and hangs his head in “defeat” when finally finished… foreshadowing?

The one clip from that montage that has been seared into my brain ever since my first viewing. Rocky does an ab exercise known as the Dragon Flag. The only thing Drago seared into my brain was his spandex suit crotch bulge (that’s a whole other article though…).

The dragon flag is the ultimate ab exercise. Let’s get into the specifics of the dragon flag next: what it does, how to do it, and how to train with it so that you’re ready when your country calls on you to end the current Cold War.

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Bruce Lee is also famously known for crushing this exercise.

(Bruce Lee Foundation)

What it does

This is a great opportunity to discuss contraction types. There are three types that you should be concerned with: concentric, eccentric, and isometric. In a nutshell:

  • Concentric contractions shorten the muscle.
  • Isometric contractions don’t change the length of the muscle.
  • Eccentric contractions allow the muscle to lengthen while contracting.

The majority of your directed ab work probably includes concentric work. Think crunches, leg lifts, and sit-ups. You know, like the old, outdated ab strength PT tests… The muscles of the core do have the responsibility to flex the spine occasionally, but the majority of their job is actually to prevent the spine from moving…that’s isometric and eccentric work.

You need to be doing lots of exercises that teach your core muscles to resist movement. Things like plank, hollow body hold, Paloff presses, squatting, and deadlifting work this aspect, just like the new PT tests that are currently being implemented.

The Dragon flag is an eccentric and isometric exercise for those of you with some serious core control already. As you hold your legs extended straight out, like a long lever, and hold that position, you’re working isometrically. Then as you slowly and in a controlled fashion let your body lower to the ground you’re working eccentrically.

YouTube

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How to do it:

The dragon flag requires a strong anchor of support to be able to do it correctly. In the movie, Rocky uses a solid piece of wood to hold on to just behind his head. You need the same or a bar that is firmly fastened to the ground. Don’t try to do this on a crappy free bench at the gym; you’ll very quickly crack the flimsy particle board that it’s made out of.

Check out the Fitness FAQs video above for the exact details on how to train this exercise.

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Be smart about how often you train this exercise. If you already have weak abs and are spending a lot of time in lower back extension, you are only going to make your pain worse. ONLY TRAIN GOOD REPS. You’re wasting your time if you don’t fully commit to this exercise.

If you guys like this type of article where I highlight a specific exercise, let me know in the Mighty Fit FB group here, so I keep doing more like this.

Don’t forget to sign up for the Mighty Fit plan here. Get in the best shape of your life in a smart and concise way that won’t injure you.

If you have specific questions about your training or how to prep for an upcoming military school send me a message at michael@composurefitness.com

.

MIGHTY FIT

How to train your plank without planking

As an exercise, the plank has some crazy lore surrounding it. If you were an alien from another planet and came to earth to study human society, you would think that planks have replaced the, now extinct, fire-breathing dragon as enemy #1 to Homo sapien survival.

The plank isn’t going to kill you. In fact, it may be unrivaled in its ability to engage a large number of muscle groups in an isometric contraction. So much so that you actually become harder to kill when the plank is trained properly.


That being said, you can’t plank all day and all night. so I’m going to give you four alternative exercises to add to your training program in lieu or in addition to planks.

If you just want to learn more about planking, check this out.

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1. Seated Straight Leg Lifts

The straight leg lift has gotten more attention thanks to gymnastics strength training picking up popularity in the last few years.

It’s pretty simple you sit up straight, with your legs out straight in front of you, and alternate raising each leg for a set number of reps or seconds. It seems simple, but it lights up your quads (especially the rectus femoris) like no other.

If you find your hips sagging quickly when planking or you know that your quads are a weak point of yours in general, I strongly recommend adding two sets of straight leg lifts to your leg day.

This exercise will help with your plank, the ACFT’s leg tucks, as well as building strength for sprinting and running distances under a mile where you’re pushing for speed.

If you want more quad stimulation, you better be doing this exercise…

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2. Quadruped Hand Walk-outs

This is the poor man’s ab wheel exercise. Don’t let that fool you though, at first glance, it may seem easier than a roll-out, but when you focus on the right muscles, you’ll find that it brings a whole new level of muscle recruitment to your core.

Start on all-fours, with your knees under your hips and your wrists under your shoulders. Alternate walking each hand out about a ½ a hands length away from your body. Try to open your hips and your shoulders simultaneously as you walk out. The tendency is to allow the hands to walk away from under your shoulders faster than having the hips move past their starting position, directly above the knees.

Here’s the hard part. Step your hands slowly, and DON’T allow your hips, core, or shoulders to shift from side-to-side as you walk. Instead, keep your core so tightly contracted that it allows you to hold in a balanced position even when you only have one hand supporting you on the ground, while the other is in the air changing position. Walk your hands out as far as you can and then simply walk back.

When doing this exercise, go for time instead of reps. For whatever reason, when people go for reps, they tend to cheat a lot more. Just set your timer for 30 seconds and perform 30 seconds worth of perfect and deliberate movement.

For more on not wasting your time in the gym and practicing deliberate movement, read this thought-provoking article.

To make it even harder, lift your knees slightly off the ground, like the video demonstrates above.

When you’re able to walk all the way out to arms fully extended overhead, holding a plank will feel like child’s play.

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3. The Ab Wheel

The ab wheel is basically moving you from a position that’s easier than holding a plank to a position that’s harder than holding a plank. When performing this one, really focus on that position in the middle of the movement that most closely mimics the plank.

The ab wheel has the ability to work every core muscle fully, if you do it correctly. The common cue I give is to “Stay out of your lower back!” meaning that you shouldn’t allow your low back to hyperextend. Instead, I’d rather see you hold a constant position of mild flexion, that doesn’t change throughout the entire movement. When you hyperextend in your low back, you’re basically losing all core tightness and relying on your vertebrae to stop you from arching any further. If that sentence seemed painful to read…imagine how your back feels.

Similar to the previous exercise, I prefer to do the ab wheel for time instead of reps. It prevents cheating and allows you to focus on perfect form rather than trying to hit some arbitrary number of reps that will undoubtedly cause you to throw form out the metaphoric window.

Don’t waste your time in the gym, you can probably do everything you need to in 3 hours a week…

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4. Hollow Body Hold

I like to think of the hollow body hold as pull-up junior. The engagement of muscles that a properly performed hollow body hold can achieve is exactly the same as a pull-up minus the lat engagement of pulling yourself to the bar. If that sounds crazy to you, I’m willing to bet you rarely perform beautiful pull-ups.

Yes, your core is the primary muscle of the hollow body hold, but it’s not the same “core” as the one that gets worked during crunches or other dated ab exercises. The hollow body hold allows you to isometrically contract your quads, pelvic floor, transverse abdominis, rectus abdominis, obliques, lats, seratus, erector spinae (if you’re really good), neck muscles, pecs, psoas, and calves. Basically, every muscle of the front of the body and then some.

I highly encourage you to actively mentally walk through every muscle group I just mentioned the next time you attempt the hollow body hold. If you do, you’ll see exactly what I’m talking about. A few sets of a solidly executed hollow body hold, and you’ll be begging to just do planks instead.

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Work smarter, not harder…even when you’re trying to work hard do it smart.

(U.S. Marine Corps photo by Sgt. Andy O. Martinez)

Go train your core. Before you go though…

Join the Mighty Fit FB group and get in on the conversation. Join the Mighty Fit FB group and get in on the conversation. Everyone there is trying to achieve something new and bigger than they ever have before. If that’s the type of person you want to be surrounded by, I suggest you get in there ASAP.

The New Might Fit Plan is coming soon. Sign up for it here and become one of the few to put the “We” in We Are The Mighty.

Send me a message at michael@composurefitness.com if you hate these core exercises or want to know if you’re doing them right. I get a kick out of hearing gripes from those of you bold enough to message me directly, rather than just screaming into the void that is Facebook comments… or you know, just tell me how you’re training is going and what your goals are. Bringing others in on your challenges and goals is a sure-fire way to ensure you actually overcome and accomplish them.

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