“What Supplements Should I Take For _____?”

Introducing the Examine.com Supplement Stack Guides: The Definitive Answer to the Question “What Supplements Should I Take For…?”

What supplements should I take for...?

Photo credit: https://www.flickr.com/photos/veo/

“What supplements should I take for _____?”

  • Fat Loss
  • Muscle Gain & Exercise Performance
  • Heart Health
  • Testosterone Enhancement
  • Mood and Depression
  • Sleep Quality
  • Insulin Sensitivity
  • Libido and Sexual Enhancement
  • Allergies and Immunity
  • Joint Health

That’s one question that I get all the time, and am almost never able to answer because it’s an extremely complicated subject. And I’m not exactly a nutritionist or dietician either! But today, I’m going to give you a definitive answer from the people who know. Because the truth is, most of the time when it comes to supplements, I just don’t know. But fortunately, the people at Examine.com do. And the good news is that not only do they know the facts on supplements (check up on their 33,000 references to scientific papers for proof), but they’re also legit. You see, most of the “good guys” in our industry trust Examine.com, and it’s not just because of their amazing work in the research realm, but it’s because they don’t sell any supplements themselves. They’re the only unbiased supplement research organization that I know of.

note: if you’d like to learn more about the crew behind Examine.com and how they’re the premier evidence-based, supplement research organization, then check out my interview with one of the founder’s here: Never Waste a Dime on Supplements Again.

And today, I want to talk to you about the new Examine.com Supplement Stack Guides, which are arguably the simplest and easiest resources for getting started with any kind of supplementation plan or refining your current plan for better results.
Continue reading “What Supplements Should I Take For _____?”

How to Break a Fitness Plateau by Building Strength-Endurance

Solving the Strength-Endurance Conundrum: Why Strength is More Important Than Endurance For Building Strength-Endurance (How to Build Strength-Endurance for Pull-ups and Chin-ups)

Kettlebell sport and timed sets, in general, are an example of strength-endurance in action. Photo credit: https://www.flickr.com/photos/ambernussbaum/

I was having a little chat with Jeff Kuhland about pull-up training and something we discussed was that many intermediate trainees completely ignore their strength capacity when trying to build endurance in this exercise. They get stuck in this perpetual cycle, thinking that if they need more endurance, then the best thing to do is to only train endurance. But that’s not exactly true, and it could be a big mistake if your actual goal is to increase your strength-endurance.

strength-endurance: the ability to apply strength via muscular contractions over a sustained or prolonged period of time.

Obviously, this is a subjective term, and different people use it to describe different things. But when it comes to actually applying training methods to build strength-endurance, it seems that most people just don’t get it, especially outside of the realm of weightlifting.

So, today, I’m going to remind you that if you want to build your strength-endurance, then much of your focus should probably be on strength training.

Allow me to explain with an example.

Which of These Identical Twins Has More Strength-Endurance?

Let’s say that we have two identical twins. They are the same height, weight, body composition, and they even have the same exact birthday. Plus, they’re both from New England and say, “wicked smaht” a whole lot.

Now, for example purposes, let’s assume that these twins are exactly the same in every way, except for one critical difference. Twin A can deadlift 405 pounds for a single (i.e., his one-rep max). Whereas, Twin B can only deadlift 315 pounds (i.e., his one-rep max). In other words, Twin A can deadlift 90 pounds more than Twin B, and is stronger than Twin B, at least in this particular lift.

So, here’s the question of the hour: which one of them likely has more strength-endurance? In other words, if we loaded up a barbell with 225 pounds, who do you think could deadlift it for more reps?
Continue reading How to Break a Fitness Plateau by Building Strength-Endurance

The Complete Six Degree Flow Review – First Impressions

Six Degree Flow Review - Banner

Scott Sonnon’s new Six Degree Flow program is a comprehensive, plug-and-play, bodyweight training system that will help you burn stubborn body fat, build functional muscle, heal aches and pains, prevent injuries, and improve your fitness using a variety of unconventional movement skills and exercises that were specifically created to increase the amount of flow in your life and help you feel and perform at your best.

But what is the REAL TRUTH behind this program – apart from all of the hype? Does it work and is it worth it? And most importantly, who would Six Degree Flow be best-suited for? This review is going to answer all of those questions and more.

Okay, so now that we’ve gotten that out of the way, I’ll just say it.

This program is like FlowFit on steroids!

note: that was an inside joke for my CST and TACFIT peeps.

But all kidding aside, I’ve spent the last 48 hours devouring Scott Sonnon’s new Six Degree Flow program. I didn’t even know about it until a couple days ago when I got an email from one of you asking if I’d be reviewing it (good thing you asked!). So, after I put in a request and RMAX Headquarters sent me a review copy (thanks, guys!), I got right to work. And I’ve spent every free moment between then and now reviewing and testing the program in order to bring you my official Six Degree Flow Review.

What You’ll Learn From This Six Degree Flow Review

Obviously, this review is based on my first impressions of the program since I haven’t used it for more than two days. My initial thoughts are fairly positive, overall, but there are a few things about it that you should know before you buy. And that’s my ultimate goal with this review: to help you figure out if the Six Degree Flow program would be right for you – your needs, goals, and unique circumstances.

You see, much like most of Scott’s other programs (e.g. TACFIT 26, Primal Stress, and TACFIT Commando to name a few), Six Degree Flow is another excellent program – for the right person. And when I say the right person, let me clarify that by saying that almost everyone I know would benefit from using this program. Almost everyone. So, it really comes down to whether or not you want to use it.

So, in this review, I’ll do my best to help you figure that out for yourself by covering the pros and cons – along with what I like and don’t like about it – to hopefully, help you decide if it’d be worth investing not just your money, but also your time and trust into this program.

Because this is a very different kind of program, perhaps even for Sonnon, and it’s not what I was originally expecting. But since I’ve gone through the materials and just read the sales page, it makes sense to me now. It really represents another evolution and deeper refinement of Scott’s work – not to mention a bold new direction for fitness that has been mostly uncharted up until now.

Now, don’t get me wrong and think that this program is somewhat “out there.” The truth is that Six Degree Flow contains many familiar and identical components to Scott’s other CST and TACFIT programs. But at the same time, there is definitely something new about this one. And you’ll soon learn more about that in this review.

So, what is Six Degree Flow and what’s inside the actual package?

Six Degree Flow Review - Product BoxSix Degree Flow is a digital (i.e., downloadable) bodyweight training program for people who want to burn fat, build muscle, improve their fitness, and seek after flow in their training. It was designed so that it can be performed anywhere, anytime, and requires no equipment. You can view it on your computer, laptop, smart phone or TV, or tablet, making it very portable.

Now, when it comes to what you actually get when you buy Six Degree Flow, the package includes a handful of succinct, action-oriented manuals (in PDF format), a huge collection of exercise instructional videos (universal MP4 format), a handful of follow-along workout videos, and a ton of bonuses, too (more on that later).

Like many of Scott’s former products, Six Degree Flow contains a TON of material – about 9.5 Gibabytes of data to be precise. So, this program will keep you busy for a long time. And some of the program’s features could be used for a lifetime. This certainly isn’t another one of those workout programs that you use for three months, and then never again.

Six Degree Flow Workout – Demo of the Roll and Sway “Complete Flow”

Since I didn’t have much time to review the product before the launch, I only managed to put together this short video teaser of me performing one of the flows towards the end of my first workout. You see, each workout in the Six Degree Flow program culminates into a “flow” of exercises that have been chained together seamlessly. So, after you’ve warmed up with some joint mobility exercises and practiced a variety of exercises and transitions, you put them together into a flow.

So, I turned the camera on during my first run through of the Roll and Sway workout yesterday morning – and this is a short clip of my first run through the “complete flow” near the end of the workout. It was a pretty rough performance (lot’s of work to do!), but you’ll get the idea.

Here’s a little teaser of Scott Sonnon’s new Six Degree Flow bodyweight training program:

As is often the case with CST and TACFIT training, I felt great when I finished my first session of Six Degree Flow. But I was also made aware of some trouble spots that may need some attention. Which brings me to my next point.

What Makes Six Degree Flow Unique?

It’s the flow, yo!

But seriously, this program was crafted to provide an accessible blueprint to help people train for and experience flow-state on a regular basis. I could speak at length about why this is so important and potentially life-changing, but I know Scott has shared many of the reasons behind training for flow on the sales page, among other places. So, I won’t rehash it here.

One thing that Scott does say on the sales page is that, “6°Flow brings everything to the table: fat loss, muscle development, improved range of motion, pain freedom and injury prevention…[but] it goes so far beyond the fat-burning and muscle building you’ll receive. ”

And I couldn’t agree more. On the surface, this is an unconventional body recomposition program (for fat loss and muscle gain) that comes with unique injury prevention benefits. But it is so much more than that.

Let me give you a glimpse using this little snippet I grabbed from the program’s handbook (ie the main manual)…

“The key to flow rests with deliberately facing the aches, pains and limitations in movement we have been avoiding. Flow requires the removal of avoidance-anxiety and the fear of injuring ourselves, and the forceful resistance which results from believing we must push through pain and limitation in order to survive.”

That may give you a clue about the direction this product is taking the fitness community. It’s about transformation, folks, and it isn’t for the faint of heart – only for people who are willing to face their fears and pursue their true potential. And while I haven’t used this program to transform my body or my life, I am very familiar with the transformational power of training like this. And that’s something almost no other fitness programs offer, and what makes Six Degree Flow very unique. Not only are you getting an outstanding fitness program, but you’re getting a well-vetted blueprint for physical and personal transformation.

Six Degree Flow PROS: What I Like About It

There are a lot of things I like about Six Degree Flow. Here are my top 10.

You will feel amazing after training like this. Scott says that, “You’re going to get results during the first few repetitions… You’ll have more energy the next day, sleep better than night, and find yourself wanting to move more.” So far, I’ve found that to be true, and I know it is true about this type of training, in general. In fact, Scott says in the handbook that, “6°Flows are actually “Prasara Yoga” by definition.” More like “Prasara Yoga for conditioning, if you ask me. So, if you like feeling absolutely trashed after your workouts, then Six Degree Flow might not be the best program for you. You’ll probably actually feel better than when you started – even after an intense workout. Furthermore, Scott adds, “You begin to notice dramatic changes after the first few sessions.” And I think it’d be worth putting that to the test.

This program is truly plug-and-play, ACTION-oriented, and step-by-step. After you’ve downloaded the program materials, there is a succinct quick-start guide that will have you up and running in minutes, if you’d like. And following the program couldn’t be simpler. Not only has it been designed with various content formats for multiple learning styles (e.g. visual, audio, written), but it’s also been created with speed of execution in mind so you can get right to work and keep on workin’.

Six Degree Flow Review - BannerIt’s both portable and accessible. Scott assures us that, “You won’t have to go to the club, or attend the latest studio.” It’s something you can do at home in your living room, in a hotel room, or anywhere you go on the road. If you’ve got access to a computer, smart phone, or almost any device with internet access, then you can take your training with you.

You don’t need any equipment. None. Although, Sonnon recommends wearing some minimalist footwear depending on where you’ll be training.

It’s a very flexible program. For starters, there are three different training schedules to follow (with built-in flexibility) – making this easy to adapt to your weekly schedule. But you can also use this program in conjunction with other training, too. So, you don’t necessarily have to give up your existing physical activity regime to use this, too.

All sessions take less than 1 hour (45-53 minutes using the follow-along videos). There are three main sessions, each with about 25-30 different exercises, and also including one full flow. Each session involves a brief mobility warmup, a work period of practicing the individual exercises and transitions, along with a time for performing the full flows using the components you’ve just practiced, a compensatory cooldown period, and a 5 minute deep relaxation period that Scott calls the “autogenic corpse cooldown or shutdown routine.” Did I mention you’ll feel fantastic when you’re done?

It was designed to safely take you right to your edge, and no further, in pursuit of flow. And let me tell you! I had to take a few breaks during my first session, pausing the video when I couldn’t keep up or needed to spend a little extra time on a certain exercise or transition. But by the time I got to the complete flows at the end of the workout, I was ready to roll (no pun intended) and was surprised how quickly I picked them up. Flow. You gotta love it.

There’s plenty of new content for old CST/TACFIT vets, too. There are new exercises, flows, and a whole new bonus program, the Unbinding Deep Mobility Routine, which I did get a chance to go through myself – loved it!

The program is both challenging and fun. Or, is it fun because it’s challenging? I don’t know. But enjoying an exercise program is a big factor for complying to that exercise program. Scott says, “flow – by definition – is also challenging, interesting and fun!? If you enjoy and feel stimulated by something, you don’t need to remember to do it, or dread doing it. You keep doing it because it is fun! Of course, you’ll just watch the inches melt away while you’re having too much of a good time.” So, take that into consideration, too.

This is a very high value purchase, particularly with all the bonuses. For the cost of a personal training session, you’re getting a comprehensive workout program that you could use for a very long time. And when you include all of the bonuses, this is an extremely high value for your money. Truth be told, I’ve spent hundreds of dollars over the years buying many of the products that Scott has included in this package for free. My point being that you’ll get a whole lot of training material for your money, but that’s kindof how Scott rolls. He likes to over-deliver. So, if you’re shopping around for a new workout program based on value, then this is definitely an option worth considering.

Six Degree Flow CONS: What I Don’t Like About It

All good programs have their downsides, too, but in this case, I think they’re marginal issues.

I found a bunch of text typos and graphic design issues (e.g. formatting) – mostly in the main handbook. Unprofessional, yes. But it’s no biggie because the content and value is there.

There were some inconsistencies in the program. For example, I noticed that the full flow for the Roll and Sway component differed from the full flow instructions in the manual. So, I couldn’t use a print-out from the manual while I follow along with the video since they appear to be two different flows. That, or I just don’t understand it.

Some beginners, and very deconditioned people will have a hard time working with this program. I would say that this is more of a intermediate level workout program. So, if you fit into that category and this is your first foray into the realm of Scott’s CST and TACFIT systems, then there are other programs out there that may suit you better. Speaking of which, the FlowFit program is included as one of the bonuses. So, even ultra-beginners could get started with this and eventually work up to the Six Degree Flow workouts. Methinks that’s probably why Scott decided to include it. Smart, aren’t I?

What Kind of Results Can You Expect To Receive

Scott Sonnon - Creator of the Six Degree Flow Program

Scott Sonnon – Creator of the Six Degree Flow Program

Honestly, that’s hard to say. Or rather, it’s hard to put it into specifics.

Scott claims that Six Degree Flow will help you burn fat and build muscle, increase your resilience, and prevent injuries in the process. And he actually implies on the sales page that you’ll get better body composition results than other traditional fat loss programs or high intensity training programs because Six Degree Flow was designed to control cortisol levels. But I’m not so sure.

So, let me put it this way. If you use this program as prescribed, and do your due diligence with your diet and other lifestyle factors (e.g. getting enough quality sleep, etc.), will you burn fat? Yes, absolutely. But is this more effective than other fat loss methods? I’m not sure. I just don’t know because I haven’t tested it myself.

And while I am sure that you will build some lean body mass from using this program consistently, how much you can expect to build is still to be determined. We just have to take Scott’s word for it. I can tell you this, though. You probably won’t be winning any pro bodybuilding competitions. But you probably don’t care about that, do you? And that’s not the point of this program anyway – not even close (read the sales page). Health, mobility, functionality, and the ability to move without pain, injury, or fear is the point. It’s about flow. And functional, “go-muscle” is often a result of training for that.

Furthermore, I can guarantee that you will feel better from using this program. You’ll have more energy, rest/recover/sleep better, and perform better. And it should go without saying that you will get stronger and more fit. And obviously, looking better is just a nice perk that usually goes along with those other benefits.

Is Six Degree Flow Right For You?

I don’t know. You tell me.

But seriously, as I said in the introduction, almost everyone I know would benefit from using this program. So, it really comes down to whether you want to use it.

You see, in my mind, this program is best suited for people who want to burn fat, build muscle, and get stronger and more agile (who doesn’t?), AND who also have some degree of aches/pains or other chronic health problems that could and should be abated through health-first exercise. So, from a physical standpoint, if you want a little bit of body recomposition with some injury prevention benefits, then Six Degree Flow would be a great fit. Furthermore, if you want to train using some fun and unconventional methods, AND you want that program that is accessible anywhere anytime with no equipment required, AND you want more flow in your training and life, then Six Degree Flow will probably be a near-perfect fit for you.

The Bottom Line

The bottom line is that, even though I was scratching my head a few times while reading the sales page, this is another great program from Scott that will help a lot of people. And I think that if you’ve read this far, then you should definitely invest in the program today. Overall, I think the advantages far outweigh the disadvantages when taking an objective look at the entire program. There is a ton of value delivered with all of the resources and bonuses, and the price is unmatched in the fitness industry for this amount and quality of materials. Although, that doesn’t mean that Six Degree flow is the right product for everybody, which is why you need to see it for yourself.

Final Words

Now, before we wrap up, I did want to mention that something I appreciate about Scott is that he’s not afraid to put his unconventional ideas out there, despite what his critics might say. He’s bold. And this program presents a bold new direction for fitness in many ways. Now, do I think that Six Degree Flow is the absolute best workout program ever created in the history of mankind and that everyone on planet Earth should use it? No. But I do know this. Almost everyone I’ve met and trained with needs this type of exercise, and they’re not getting it from the mainstream.

Six Degree Flow makes the pursuit of health-first fitness, pain-free movement, and flow not only braindead-simple, but accessible to all. And with the sale price and all of the extra bonuses that are included as part of the package (did I mention there is a TON of stuff!), this is not only a no-brainer, but I can definitely say that you will miss out – big time – if you don’t take advantage of this limited time offer.

They could be charging hundreds of dollars for this, and believe me, people would pay it. In fact, I’ve paid that out for many of the programs that are available as free bonuses in this special offer. So, make sure you go through them, too. And as usual with Sonnon’s products, there’s a 60-day money back guarantee. So, you can always buy it, and get your money back if it’s just not what you were looking for.

So, what are you waiting for? Get on over there, and grab yourself a copy before the launch expires.

Click Here to Learn More About Scott Sonnon’s Six Degree Flow Program (Only $87 + 11 Extra Bonuses Until Monday at Midnight)

Six Degree Flow Review - Bundle Banner

If you found this article helpful, please share it with your friends:

Health-First Fitness Coach

P.S. If you liked this post, then please signup for the newsletter, or follow me on Facebook or Twitter for daily updates and other interesting info.

Interview with Jeff Kuhland about Pull-up Training

Break Your Pull-up Training Plateau and Work Your Way up to Doing Sets of 20-30+ Pull-ups Using These Tips From Jeff “50+ Pull-ups” Kuhland

Jeff Kuhland

Jeff Kuhland – NSCA-CSCS, MovNat Trainer, Pull-up Training Expert

I got a chance to train with Jeff Kuhland at a 5-day MovNat retreat back in 2009, and have kept in touch with him off and on ever since. Jeff is not only a wealth of training knowledge, but he is also a humble coach, too. I actually interviewed him last year all about his approach to training, and about MovNat, in particular (click here to check out the first interview). So, I won’t rehash his long list of accomplishments and credentials today.

Now, in this interview, our topic was strictly pull-ups and chin-ups. You see, I read an article that Jeff wrote for BreakingMuscle.com all about his unique approach to pull-up training. He shared some really good tips and a few interesting ideas in that article, but what really caught my attention was one of his responses to a comment on that page. Someone was asking for advice on breaking through a pull-up training plateau, and Jeff replied…

Jeff Kuhland - pull-ups comment

Naturally, this piqued my curiosity, not only because of Jeff’s impressive accomplishment, but also because of the distinction between training for pull-up strength versus training for endurance – and how the strength training needs of an athlete change as they start building their numbers. This is an approach that I’ve used myself, but is rarely shared in detail online. And I wanted to get to the bottom of it from someone who knows.
Continue reading Interview with Jeff Kuhland about Pull-up Training

What I Love Most About Running


Another runner and blogger, Jason Fitzgerald of Strength Running (whom I interviewed here), posed a question on his blog the other day…

He asked, “what do YOU love about running? And what’s your FAVORITE part of being a runner?”

Of course, everyone has their reasons, and there were a lot of great responses in the comment’s section. And after I thought about it a little bit, I decided to share my thoughts with you here.

So, what do I love about running, you ask? Oh, let me count the ways! In all seriousness, I almost don’t even know where to begin, and it’s taken me some time to collect my thoughts and to condense them into one short article.

Editor’s note: and now, after having written it, I feel like I haven’t even done it justice.

But I suppose I could start by sharing this quote from my article 100 Lessons I’ve Learned From 10 Years of Running.

As I reflect back on all those miles run at all times of day and night, in summer and winter, in the sun and the rain, on the roads, the trails, and the track, I realized that the more I give to running, the more it gives back to me.

Continue reading What I Love Most About Running

16-Year Old Girl Totally Shatters The Plank World Record

Watch This 16-Year Old Girl, Gabi Ury, DOUBLE The Guinness World Record For The Plank Exercise: Learn How She Did It, Why She Did It, And What YOU Can Learn From This Special Young Lady

There are people who break world records. Sure. They may be few and far between, but they’re out there. Then again, there are people who absolutely shatter a world record – even doubling it – and all the while making it look easy. Gabi Ury is one of those people.

A few weeks ago, 16-year old Gabi Ury broke the Guinness World Record for the longest time spent in the abdominal plank position (female). To get right to it, she held a plank for a mind-boggling 1 hour, 20 minutes, and 2 seconds. And get this. She only spent six months preparing for it. But it gets better. Not only did she achieve this incredible athletic feat, but she also managed to raise over $50,000 for a local charity – a children’s hospital that has helped her all her life.

You see, Gabi was born with some special needs, including a severe case of scoliosis, and a condition called VATER syndrome, which affects her spine, limbs, and muscles in various ways. In fact, she is completely missing her calf muscles, glute muscles, and some of her abs, too. On her website, you’ll learn that even at just 16 years of age, she’s had 14 major surgeries to date – just to “live a healthy, happy life.” Her first was a spinal surgery at four months old.

But this young lady didn’t let any of that stop her from breaking a Guinness World Record by leaps and bounds. She held a plank for double the previous record (set by Eva Bulzomi at 40 minutes, 1 second), and Gabi did it as part of her 16th birthday celebration.

You can learn more about her journey to the world record in the video below.

Continue reading 16-Year Old Girl Totally Shatters The Plank World Record

Advice to Those Who Are Waiting For The Time to be Just Right

Photo credit: https://www.flickr.com/photos/chavals/

It seems that I’ve met zounds of folks who are waiting – waiting for things to change, for the right moment, for the odds to be in their favor. I’ve certainly been in that situation countless times before, and maybe you’ve been waiting for something, too.

Maybe you’re waiting for the right time to start something, like that special hobby, dietary change, or part-time gig, etc. You think, “I’ll be ready next week, by summer, after the New Year, when I have my new job, when the kids have moved out, etc.” Or, maybe you’ve been waiting for the right time to stop doing something. “I’ll quit tomorrow, when things slow down, when the busy season is over, when I’m not so stressed out, etc.”

The problem is that while you’re waiting for the stars to align, other ordinary people are making the changes. While you and I keep thinking about doing things, the doers are getting things done and moving in the direction of their goals because they know that their circumstances won’t magically get better. The time will never be just right. And even if it was by pure dumb luck, they won’t be ready for it anyway. It’ll come when they least expect it and will be totally outside of their control.

So, obviously, a big difference between people who think about doing great things and those that do great things, is that the doers act in spite of their difficult circumstances. They don’t have the time either. Or, the money, or the support, or the education, among other things. They’ve got everything working against them. In fact, they probably have to walk uphill, both ways, through a snowstorm just to have a chance at success. And they’ll have to do that everyday to make progress. But they do it. And that is why they succeed.

So, stop waiting for the right time. It’ll never come. The time is now. And chances are, it’s now or never. You can have the best intentions and even well-thought out plans, but it won’t matter if you don’t act.

So, make your own luck. Be a doer, not a dreamer. And don’t wait until tomorrow, which is completely outside of your control. Instead, start controlling what you can do right now.

Diligence is the mother of good luck. -Benjamin Franklin

Shallow men believe in luck. Strong men believe in cause and effect. -Ralph Waldo Emerson

I’ve found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often. -Brian Tracy

If you found this article helpful, please share it with your friends:

Health-First Fitness Coach

P.S. If you liked this post, then please signup for the newsletter, or follow me on Facebook or Twitter for daily updates and other interesting info.

Page 1 of 7112345...102030...Last »