INTERVIEW WITH JOHN SIFFERMAN

Jump to John’s:
Story
Mission
Fitness Routine
Training Style & Methodology
Nutrition & Recovery
Mindset & Philosophy
Faith & Spirituality

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Tell us about yourself.

That’s pretty open ended! My name is John Sifferman. I’m a Christian, husband, father, health and fitness coach, entrepreneur, and leader in my local community. I live in New Hampshire, which if you look very closely at a map, is a tiny state in the Northeast USA. I was born in California, but NH is definitely home. I love it here. I’m married to my high school sweetheart and much better half. And yes, she does have a name. We have four children, an akita dog, and two bunnies living under one roof. Most of our guests are cautious around the dog, but it’s the bunnies you’ve got to watch out for. We do unusual things like homeschool, grow some of our own food, and try to live each day for Jesus. It’s all part of the Sifferman Family Ethos hanging on our refrigerator. And yes, I’ve gotten more than a few eye rolls from my kids about that, but osmosis, right?

I’ve been interested in health, fitness, and training since I was a kid, and I’ve spent my career helping others with it, in part, because I struggled with it for many years myself. I literally ran myself into the ground, went to physical therapy for years, and was diagnosed with a case of “your life is going to suck, young man” by my doctor. So, I got a second and third opinion. They said the same thing.

Long story short: my body failed me. Then my doctors failed me. And when I turned to conventional fitness, it failed me, too. With nowhere else to turn, I took matters into my own hands.  

I believe fitness is a tool meant to help us achieve our higher purpose in life. So, I’m on a mission to help men embrace what I call the Uncommon Fitness Journey so they can reclaim their strength and vitality, and remain active, independent, and capable for a lifetime devoted to their higher purpose. The “big picture” goal, long-term, is to eradicate the epidemic of frailty, one man at a time. Because I’ve been there, done that, and don’t recommend it. Being weak and miserable sucks.

When I’m not working, I’m usually spending time with family and friends, enjoying the great outdoors, reading, training, or serving at my local church. A few of my other nerdy obsessions are theology, history, literature, and warrior culture.

Walk us through your career. Why fitness? How did you get started?

I discovered a love for physical training in my childhood. When the original career I had planned for didn’t work out for the aforementioned health reasons, I took the advice of my college Strength and Conditioning coach, Kyle Battis, who encouraged me to pursue my passion for fitness. At his recommendation, I got a personal training certification through the National Strength and Conditioning Association. Then I got a job as a personal trainer and group fitness instructor at a local health club. It was a good experience because it helped me realize that a) I loved helping people with their fitness, and b) the type of clientele who would be most interested in my style of training did not frequent health clubs! So, I left the gym about a year in, which was right before it was bought out by a larger, corporate chain that I had no interest in working for.

For the next several years, I ran my own personal training business, primarily meeting with clients in their homes and local parks. Around the same time I made this transition, I also got a part time job with an online fitness company, which led to bigger opportunities as a coach and business consultant for some major fitness organizations in the coming years.

I was blessed to have some great mentors who invested a lot in me early on in my career. I mentioned Kyle earlier. He was constantly giving me books to read, courses to take, and inviting me to join him at workshops and conferences. I rarely left Kyle’s presence without something new to learn. Tom Venuto was another mentor who took me under his wing early in my career and showed me how to run a successful, growing business with integrity. I owe a lot of my success to those two men, and several others, who poured so much into me in those early years.

Around this time, I also began training clients online, published a fitness blog, started selling training programs, and began to grow an online business of my own. Then my wife and I had our fourth child, and it felt like it was time to get a real job. So, I reached out to an old friend to see if he needed any help with his business, and I spent the next five years working for a major international fitness organization as their Marketing Director, and eventually, COO.

Fitness is one of my passions because it’s made such a huge difference in my life. I know what it’s like to be unfit, unhealthy, and miserable, and I want to help others experience the joy and freedom that I have from being strong and capable. Plus, if you and I live up to our potential, we can make the world a better place.

You dealt with some significant health challenges. Tell us about that.

I sure did! As a young man, I went from being a star athlete who was “going places” to a frail, disabled “has-been” in less than a year. Sedentary habits, an unhealthy lifestyle, specialized athletics, improper training, and lack of purpose all culminated into a “perfect storm” leading to pain, injury, and depression. My ignorance and stubbornness eventually led me to being burned out, broken, and in desperate need of rehab for my hips, knees, feet, and lower back. My doctors told me it was bad. I’d be debilitated for the rest of my life. That I just needed to accept it and move on. To forget about my aspirations (yeah, right!).

The worst part was that after working with several different specialists and physical therapists over a few years and finally getting some promising results, our medical insurance stopped covering my PT sessions. I was still far from recovered. And now, I was on my own. That’s when I hit rock-bottom.

It took me a long time to crawl out of that mess – years full of anger and feeling sorry for myself. After pursuing conventional health and fitness with little success, I finally discovered methods like health-first fitness and natural movement. That’s when everything began to change, and I slowly rebuilt my body from the ground up – going on to achieve things nobody thought were possible, myself included. Those challenges were some of my life’s greatest blessings because they led me on a rewarding journey of healing and transformation, which I’ve been able to pass on to others. All because I was desperate enough to try something different.

Today, I’m in good health and more capable than ever. No, I’m not a super-athlete and never will be. But I can do things the experts once told me were impossible. Finally getting out of pain was life changing. And being able to do the things I love is a precious gift. But the best part has been helping others experience the confidence that ripples into the rest of your life throughout this journey.

Ever since I overcame my challenges, people have been asking me for help overcoming theirs. Which is funny because I’m nobody special. There are many people who have faced much harder circumstances than I have, overcoming incredible difficulties. The truth is, I’m just an ordinary guy who wants to make the most of life, be prepared for whatever comes next, and help others do the same.

That’s why I became a Health-First Fitness Coach in 2006, and have been helping people locally and online ever since. This stuff has made such a difference for my body, mind, and life trajectory that I really can’t imagine life without it.

Your mission is to end frailty and build a community of strong, empowered men. Can you elaborate on what you mean by “frailty” and why it’s a critical issue to address, especially for men? And how do you see your work contributing to this vision on a larger scale?

Men are not supposed to be weak, feeble, or delicate. We’re meant to be strong and capable of facing life’s challenges head-on. That’s how we’re wired. But if you look around, you’ll see things are often not the way they’re supposed to be.

Far too many men experience a slow, gradual decline in their health, fitness, and abilities over the years. While they are giving so much of themselves to build a successful career, wealth, or a family, they’re neglecting their own well-being, and it comes back to bite them.

It starts with mild annoyances like a few extra pounds of belly fat, little aches and pains, and getting out of breath from things that shouldn’t be hard. That progresses to bigger issues like chronic injuries, lack of energy and sex drive, and having trouble with daily activities like climbing stairs and putting your shoes on. Unless you change course, eventually, it gets so bad that you start feeling hopeless, miserable, and fearful of the future because your body is always hurting, you’re exhausted, and you need help performing basic everyday tasks like walking or getting up and down from the ground.

My heart breaks for men in this position because I’ve been there. It’s scary, depressing, and the worst part is it’s all considered normal! The widespread acceptance of what is considered ‘normal’ in our culture has led many to succumb to a passive lifestyle that results in weakness. The worst part is this weakness isn’t just physical; it permeates our minds, spirits, morals, and character. And it affects everyone around us – our families, friends, and community.

While there are still many strong, capable men of noble character out there, the numbers seem to dwindle with each passing generation. The allure of ease, comfort, and pleasure slowly wears us down, spreading weakness like a disease. And that’s a big problem!

I believe the presence of weak men is one of the biggest problems in my community, our nation, and the world. One weak or passive man can have devastating effects on the people around him. Everyone knows “that guy.” Just imagine what a whole community or nation full of them can do. It becomes an issue of national security! And more importantly, my Christian faith reminds me it’s an issue of eternal security.

On the flip side, one strong and capable man can make such a positive impact in the lives of those around him, his community, and even the world – now and forever. We all have this capacity within us, and I believe we all aspire to live up to it.

So, my mission is to end frailty by eradicating the epidemic of weakness, one man at a time. It started with my own journey to overcome weakness, and now I’m making that journey with others. And no, I don’t have all the answers. I’m still learning and growing every day just like the next guy.

Listen up, gents. Frailty may be normal and common, but it’s not natural. We aren’t supposed to become frail and feeble as we age. While aging is inevitable, getting ‘older’ – weak, passive, and resigned – is a choice.

You and I have a choice to embrace a life of strength, purpose, and vitality. To live well and finish well. To defy mediocrity and social norms, shatter stereotypes, and join a community of strong, empowered leaders who inspire change for generations to come. This is the hard path, which – good news for you – is exactly what men are made for.

Why do you think things have gotten so bad for so many men?

That’s a loaded question! Where to begin?

On the one hand, it’s our own fault. We are ultimately responsible for our decisions. And sometimes – maybe more often than we’d like to admit – we let ourselves go in the wrong direction. I know I have. It usually starts with small missteps that grow into a vicious cycle over time. That’s on us and always will be. But on the other hand, our culture has been waging a war on men and masculinity with great effect for a long time.

One of the root issues is that our society has strayed away from the principles that used to guide us. Things like hard work, personal responsibility, and self-reliance are not valued as much as they used to be. More and more people are “playing the victim” or “passing the buck” instead of taking ownership of their situation. As a result, our culture no longer expects much of men (at least, until they need us, but don’t get me started!).

Look at popular media, which usually portrays men as bumbling fools, incompetent husbands, inept or absent fathers, aggressive villains, or other negative stereotypes. Then there’s the idea of toxic masculinity, which suggests men are inherently hostile and oppressive. Oh, and let’s not forget about the patriarchy, which characterizes men as dominant and privileged. Decades of this pervasive messaging causes some damage.

On top of all that, the gradual drift away from faith in God or even just basic morality has had disastrous effects. The breakdown of the family is another major factor, as is the shift from local community to digital community. We no longer respect our elders like we used to. And the dumbing down of our government-run education system has taken a huge toll, too. Even the very ideas of freedom and independence are under attack, which also contributes. We are more divided than ever in every way you can possibly imagine, and probably in ways you can’t. And we’re more disconnected from nature than ever before.

Put all of that together with modern conveniences, technology, sugar and trans fats, and you can see why many men are having a difficult time in many aspects of life, including their health and fitness.

Needless to say, it’s a very complicated issue. This rapid decline has been going on for decades in America, and it’s not going away anytime soon. It has had disastrous effects on not just society at large, but on individual lives, families, and communities.

At a fundamental level, I believe this is a spiritual battle. These circumstances are a result of our culture rejecting truth and love, which coincidentally, are the solutions to this vast problem.

Tell us about your personal fitness routine. What do you do? Where? How often?

Before I answer this one, I feel like I need to say this is for educational purposes only. This is what I’ve found works for me. It’s a routine I developed over a lifetime, and it has changed significantly throughout the seasons of my life. Case in point, what I do now was not even remotely possible when my kids were little. So, there’s a very good chance it may not be the right routine for you.

That said, I do a little bit of a lot of different things because I enjoy them, and each activity provides unique benefits. The challenge is balancing it all, plus trying to find the sweet spot for that “minimum effective dose”. And also life. Life is a challenge, sometimes. So, my program varies with the seasons, and I’m constantly having to adjust my plans because of reality (i.e. when “life happens”).

All right. Where to begin?

I do some form of mobility or flexibility work every day. Usually, a short mobility session in the morning and also “snacks” throughout the day. Then a short yoga session late in the day. I’ll “stretch” briefly after running and certain strength training sessions. I also do a longer, deep yoga session once or twice a week to really get in there.

I run two or three times a week year-round, with the standard breakdown of one slow long run, one shorter paced run, and some interval runs or sprints.

Most of the year, I swim twice a week. Summer swims are at the lake. Winter swims are in the pool. And again, I’ll vary between longer, slow swims and shorter, fast swims (or intervals).

I also practice some form of Natural Movement (aka MovNat) almost every day. From basic ground movements (sitting, rolling, crawling, get ups, etc.) to gait skills (walking, technical stepping, balance, etc.), airborne skills (jumping & vaulting), manipulative skills (lifting, carrying, throwing, catching), and climbing skills. This may take the form of a practice session, a workout, or just a movement “snack” anytime. For example, I practice sitting, kneeling, and other ground movement positions and transitions during my morning quiet time and when I read. This movement practice/training could be in my home or backyard, at the office, in a local park, or in nature.

Speaking of which, I also make an effort to get into nature once a week, usually for a hike. That could be a couple miles on one of my town’s local trails. Or, a day hike up in the White Mountains. It doesn’t always happen, but this is an important part of my mental/spiritual practice.

Next would be the strength and conditioning sessions, which varies more than anything else here, especially seasonally. But most of the year, I’m training S&C two or three times per week in my home gym. These are generally full body sessions, sometimes with an upper/lower emphasis. I primarily use bodyweight/calisthenics, weight lifting with barbells, sandbags, stones, and weight swinging/lifting with clubbells and kettlebells. Plus, a few other odds and ends. And for the most part, I stick with the basics. I rarely use any fancy programming. Rep ranges vary from 1 to 100, but mostly in the 5-20 reps range. Sets per exercise vary from 1 to 10, but usually 3-5 per exercise. Intensity varies from 50-100%, but usually in the 60-90% range. And I may do straight sets, super sets, circuits, combos, flows, or other protocols. The one thing that doesn’t vary much is my commitment to excellent technique, minimal discomfort, and slow and steady progression. I learned the importance of those the hard way!

Then there’s also the recreational stuff. For example, this past summer and fall, I played soccer and pickleball once a week with family and friends. These activities provide a great workout, but more than anything, they’re just fun.

Finally, there are a few other areas like breath holding, fasting, cold exposure (cold showers, polar plunges, ice baths), among others that are staples in my practice. But this list is long enough already.

That may sound like a lot, but keep in mind that this is stuff I genuinely love to do. So, I make it a priority. Plus, a lot is integrated into other areas and activities in my life. I practice ground movement when I read or need a break from work. I do yoga to wind down at the end of the day. I walk and hike to spend quality time with God, family, and friends. So, many of these activities are checking multiple boxes. Plus, several of these may be integrated into one session. So, you’d be surprised how little time all of this requires.

All that said, I probably only complete about 80% of this in any given week, and which parts just depend on the week. I’m a very disciplined person, but I have other, higher priorities that sometimes take precedence over training. Family stuff comes up. Work stuff comes up. But this is the general routine that I’ve found works best for me in this season of my life.

Are you still glad you asked?

If you were preparing for survival in a post-apocalyptic world, what three exercises would be crucial, and why?

First, why limit yourself to three? I mean, we’re talking SURVIVAL, right!? In a perfect world, at a minimum, I’d recommend practicing the full range of natural movement skills, along with some additional mobility and flexibility work. Maybe a few other things, depending on the expected scenario. But if I had to choose the top three across the board, here’s what would make the short list:

1. Walking. And a lot of it. Preferably on diverse, natural terrain. Because chances are you’re going to be doing a lot of it, and it takes time to build conditioning when you’re not used to walking a lot.
2. Just enough running to maintain decent speed at shorter distances (20 – 400 yards/meters) and endurance at longer distances (400+ yards/meters). You don’t need to be competing with Olympic athletes, but you do need to be able to run fast without pulling a hamstring or tearing an Achilles. More than any other natural movement skills, walking and running are the most important from a practicality standpoint. It’s the primary way we bipedal creatures get around.
3. Then weighted carries of all types: Backpack, Shoulder Carry, Chest Carry, Waist Carry, Hand Carry, etc. I’m pretty sure you’re going to need to carry stuff.

Here’s the thing: in a survival situation, having raw physical conditioning is important. But it’s just one piece. Things like your mindset, critical thinking skills, mental toughness, resourcefulness, tolerance for pain and discomfort and fatigue, and a reason to stay alive (i.e. purpose) are essential when responding to any difficult circumstance, whether it’s an emergency or the zombie apocalypse. This is why your training should involve comprehensive development, instead of isolated “parts” or “boxes” that we often restrict ourselves to (like mere exercise or physical conditioning in a safe, controlled “gym” environment).

This is higher level thinking and training. It’s not something I would emphasize for beginners. But when your real world capability matters, a gap in one of these areas can mean the difference between life and death.

The good news is all of these areas are trainable. They’re skills. It’s not like some people just have the “mental toughness” gene and others don’t. You can get better at this stuff, and it doesn’t require extreme training. Actually, for most people, extreme training doesn’t even work. You need your training to be just a little more challenging than you’re used to. And if you maintain that standard (consistent, small improvements…baby steps), then over time, you’ll look back and realize you’ve come a really long way and are now doing things that you feel are quite natural, but so-called “normal” people think are extreme. Just food for thought.

Having a full-time job and a large family, how do you strike a balance between your work, personal fitness goals, and family responsibilities? Any advice for those struggling in this area

It’s one of the biggest challenges I’ve faced since becoming a father: finding a way to balance it all and stay sane in the process. There’s just not enough time in the day to do everything. So, I’ve cut a lot of non-essentials out of my daily life to free up time for higher priorities: my faith, family, health and fitness, work, and other responsibilities. I learned the hard way that I can’t be a great husband, father, provider, protector, or leader if I’m spread too thin or wasting a lot of time, energy, and resources on worthless things. So, the ruthless elimination of everything that isn’t aligned with my purpose, values, beliefs, and ethos has given me the freedom to focus on what’s important to me. For example, I used to spend a lot more time consuming media than I do now.

Note: a few books that have really helped me with this are Essentialism: The Disciplined Pursuit of Less, The Ruthless Elimination of Hurry, and Don’t Waste Your Life.

The way I see it, one of my family responsibilities is to take care of myself so that I can best lead and serve my loved ones. Another one is to lead my family in making fitness a priority themselves. So, we do a lot of this “health and fitness” stuff together. The kids help with meal planning and preparation. We exercise and enjoy active hobbies together. And we all get to bed at a reasonable hour on a consistent basis. It’s not just “Mom and Dad’s thing.”

On the practical side for myself, I use basic time management and productivity methods to focus on what matters. One example is scheduling and time blocking those important activities – not just appointments and work meetings, but family time and personal time, too. Another big part of it is being present, “all-in”, and mono-tasking. So, when I’m training, I’m training. When I’m having family time, I’m not trying to get work done.

And I’m not perfect. This is a never-ending process that I haven’t mastered yet. So, if you’re having a hard time with this, remember you’re not alone. We all struggle to find balance in life. Start small.

How did your fitness journey evolve, particularly when you faced setbacks or challenges along the way?

When I was a kid, my main concern was improving athletic performance and preparing for a physically challenging career. My early days were full of calisthenics, military PT, a little bit of swimming and “gym bro” weight lifting in the off season, and a lot of running (Fall cross country, Winter Track, and Spring Track & Field). I was young, ignorant, and invincible. So, health was the last of my concerns.

I made every mistake you can imagine, and some you probably can’t, like showing up for my first cross country meet in basketball shoes, with a stomach full of pizza and Dr. Pepper (true story). I literally trained my body into the ground in just a few years time. Eventually, things began to break down to the point where I could barely do anything active at all – the first of three major setbacks I’ve faced in my fitness journey.

When I finally cried Uncle and turned to medical solutions because I didn’t know what else to do, my focus shifted to rehabilitation and recovery of basic functionality. We’re talking a lot of physical therapy because that’s all I could really do for a few years.

When I finally got back to the gym, I spent nine months training a classic bodybuilding routine right out of Flex magazine until I couldn’t take it anymore. And in college, I learned Olympic weightlifting and dabbled with some strongman-style training for a season. One day, I hurt my back during a deadlifting workout, which led to an 18-month recovery. The second major setback. This was just the wake-up call I needed to get my act together. I had already struggled with health challenges for years, and this was a stark reminder that I never wanted to go back to that.

This is when health-first fitness became my modus operandi. I went deep into the Circular Strength Training system (now called TACFIT) and started learning mobility training, yoga, barefoot running and hiking, body weight exercise, clubbell and kettlebell training. MovNat also entered my life around the same time as a supplementary movement practice. Integrating these powerful methods was a turning point for me because I got healthy, strong, and injury-free for the first time in years.

Then my wife and I had four kids in five years. Why? Because I love a challenge. And, she’s gorgeous and kinda into me. So, can you blame me? All kidding aside, when my kids were little, I was healthy and injury-free, but training definitely took a big hit. So, for a couple of those years, I was not in great shape. I remember attending a TACFIT bodyweight training seminar in New York City where I was having trouble keeping up with my buddy, Greg Mihovich, who was absolutely crushing the workouts. That’s when it really “hit me” how far my conditioning had digressed. But I began to rebuild. Since then, I’ve had some minor setbacks (e.g. a broken foot during some sparring), but I’ve been on a good streak for more than a decade now.

Another major phase was spending five years going deep into Natural Movement. Up until then, it had always been a supplementary aspect of my training. But I made it the main focus while I was going through the MovNat Certification Program, and it has become a major component of my overall training method.

So, there have been some significant and subtle shifts over the past 25+ years. I’ve taken bits and pieces from everything I’ve studied and integrated them into a comprehensive method that works for me and the people I help.

Can you share a pivotal moment in your fitness journey that sparked a significant change or transformation?

The first that comes to mind is when I was in the middle of a mobility and flexibility workshop at a fitness conference in September 2006. I was in a large group of super fit athletes and health professionals. And the instructor, Steve Maxwell, a veteran strength and conditioning coach and Brazilian Jiu Jitsu expert, singled me out as an example of someone who is extremely limited in my mobility. Keep in mind Steve was 54 at the time, and quite athletic, and I was young and supposedly “in my prime.” But I was having a very hard time completing extremely basic range of motion exercises. He told the whole group it would take several months of specialized work under the guidance of a professional to get “this young man’s body back to baseline.” Turns out he was right. And that was just the wakeup call I needed to start taking mobility training seriously. I’ve practiced it almost every day since then.

Another was attending one of the first-ever MovNat 5-day Natural Movement retreats with Erwan Le Corre in West Virginia back in September 2009 (read my review here). That opened my eyes to a whole new perspective for training and life, in general. I left that event changed. A main takeaway was that most of what I considered “fitness and training” did not adequately prepare me to respond to real world scenarios. Great conditioning isn’t enough. Mental toughness isn’t enough. Nor is movement skill alone. Being strong in one area does not make you strong in others. This retreat is where I first learned how to make training natural, practical, and adaptable. It’s where I learned how valuable nature is for health, wellness, and developing real world capability. And many other lessons that still stick with me today.

Speaking of real world capability, a third moment was almost drowning in a lake and realizing I didn’t know how to swim as well as I thought. One moment I’m swimming with friends, the next I’m fighting for my life. This was another reality check that put my actual ability to perform when it counted into stark perspective. It took me ten years until I mustered up the courage to enter open water and get professional instruction, and I’ve been swimming like a dolphin ever since (i.e. a very slow and less svelte dolphin).

Note: I share more about that experience here: From Almost Drowning to Swimming Effortlessly (MovNat Aquatics Certification Review).

Who are the people who have made the greatest impact on your own fitness journey and professional development? What important lessons did they teach you? 

I’ve been blessed with many teachers, coaches, mentors, and role models that have helped me on my journey. This could quickly become a very long list. So, I’ll keep it to my top five.

Kyle Battis – Kyle was my college Strength & Conditioning coach and my first career and business mentor. More than anything else, he taught me that I had what it takes to succeed. Everyone needs a Kyle in their life.

Danny Clark – Danny and I worked together for several years. He was also my primary instructor all throughout the MovNat certification program. He may not know it, but Danny gave me a masterclass in the art of coaching. He also helped me connect with nature and God in new, deeper ways.

Erwan Le Corre – Erwan introduced me to the Natural Movement philosophy, practice, and lifestyle. He taught me that what many consider “normal” is not “natural.” That fitness does not always coincide with capability. Also, that training can and should be natural, practical, and adaptable.

Scott Sonnon – Scott introduced me to health-first fitness and tactical fitness. More than anyone else, he helped me “connect the dots” of wise training tools and practices into one holistic system.

Tom Venuto – Tom and I worked together for several years. The greatest thing he passed on to me was how to run a business with integrity. And also the importance of balancing credible, scientific research with in-the-trenches, anecdotal evidence.

There are so many others I feel like I should mention. John Berardi gave me a sensible framework for navigating the insanity of the diet and nutrition world. Katy Bowman taught me how much alignment matters in movement. Vic Verdier helped me overcome my fear of drowning, and he taught me a method to teach Aquatics and Combatives skills effectively. Alex Schenker. Bernd Reicheneder. Joe Wilson. Ryan Hurst. Gabe Bult. Kimberly Alexander. Stefano Tripney. Shane Heins. Greg Mihovich. Kellen Milad. Eric Brown. Ben Greenfield. Mark Rippetoe. Stew Smith. I could go on and on. So many people have made a positive impact on my fitness and career. I am truly blessed.

OK, I’ve seen you use barbells, rocks, kettlebells, sandbags, pull up bars, and tons of other equipment. What’s in your home gym? What are your must-have items and why?

Oh, man. I really don’t have any must-have items. Okay, maybe some clothes. The Spartans may have trained in the nude, but that might be a little too much for my neighbors who already think I’m a little crazy. In all seriousness, you can do a whole lot with literally nothing but your body, some open space and the environment around you. And that is by far, the training “tool” I use the most, primarily through Natural Movement, Mobility Training, and Yoga.

That said, I often train with equipment, too. While my preferences have changed and my home gym has evolved over the last couple of decades, I feel really good about how it’s set up now.

Here’s what I use the most:

• Athletic clothing (some fancier than others, depending on what it’s for)
• Garmin Instinct watch for tracking activities (plus sleep monitoring, heart rate, stress levels, etc.)

Then there’s the stuff I use regularly:

• Gym mat (open space for movement, mobility, yoga, etc.)
• Balance beams (for…you guessed it! balance practice)
• Pull up / Horizontal bars (for climbing skills, swinging, pull ups & chin ups, etc.)
• Kettlebells (for lifting, swinging, and weighted carries)
• Clubbells (for filling in some S&C gaps)
• Sandbags (for lifting and weighted carries)
• Rocks (for lifting, throwing, catching, and weighted carries)
• Barbell (for squats, deadlifts, presses, and Olympic lifts)
• Power rack (mainly to lessen the risk of being crushed while squatting heavy)
• Parallel bars (for calisthenics and basic acrobatics)

Then there’s the stuff I use occasionally:

• Slack line
• Ab wheel
• Plyometric box
• Rings
• Heavy bag
• Resistance bands
• Foam rollers
• Medicine balls
• Captains of Crush hand grippers
• Climbing board
• Weighted vest

And we have a few other odds and ends that I rarely use, but other members of the family do (e.g. dumbbells, weight bench, battle ropes, etc.). Keep in mind we’ve built our home gym one piece at a time over many years, as our budget and living situation allowed. And again, most folks don’t need any of this stuff to achieve their fitness goals. Specialized equipment gives you more options, variety, and some unique training benefits. But your average person can go far with a space to train and a couple items to lift.

What is one piece of equipment that most people don’t have or use, but you think would be a great addition to their toolbox?

This is a tough one! The first that comes to mind is a gym mat because having a “space” at home designated for training is extremely helpful. But a couple clubbells or kettlebells would go a long way because they are some of the most versatile pieces of strength training equipment. Most folks should start with kettlebells before clubbells. And to me, a pull-up bar is a no-brainer. If you don’t have one, get one*. Last, I’d recommend some kind of balance training equipment, preferably a beam. That’s one that very few people have and can go a long way. Even a simple 2×4 board from your hardware store will work great.

*The “Stud Bar” is the best pull-up bar I’ve ever used. It’s the one in my home gym. I’ve also had one of these door frame pull-up bars for over 15 years, and it has served me well.

You also do a lot of training without equipment. Can you talk about that? Any go-to moves?

You got me pegged! I do MOST of my training without equipment. My go-to moves would be Mobility Training, Natural Movement, and Yoga. These are daily staples in my routine. And you don’t need anything special to practice them.

This is what I’d like to drill into people’s heads. You could spend years going deep into these methods and get the results you want without needing any fancy equipment. As an example, here’s a simple program outline anyone can do without any equipment whatsoever:

• Walk every day (much more beneficial and effective than it sounds)
• Do joint mobility training, yoga, or stretching every day (a DEEP fountain of youth)
• Practice a few natural movement skills every day (endless variety of tasks with many functional and practical benefits)
• Do calisthenics or other body weight training every other day (the most convenient form of strength training)
• Run a couple times a week (it’s natural, practical, and great for cardio)

This could be a simple, powerful practice you could do for the rest of your life. If you program it properly, you’ll check the cardio, strength, conditioning, movement, and mobility/flexibility boxes.

Just looking at Natural Movement, you can see how versatile this method can be. All of these are natural, practical skills that help you become more capable in the real world. And each one, when practiced, builds unique fitness attributes:

• Ground Movement (great for mobility, flexibility, strength, agility, and coordination)
• Get Ups (great for mobility, flexibility, and strength)
• Crawling (great for strength, endurance, agility, and coordination)
• Walking (great for general health, endurance, and balance)
• Running (great for endurance, speed, and power)
• Balancing (great for mobility, stability, strength, and coordination)
• Jumping (great for power, strength, and accuracy)
• Vaulting (great for power, strength, and accuracy)
• Lifting (great for strength and power)
• Carrying (great for strength and endurance)
• Throwing (great for power and accuracy)
• Catching (great for accuracy and coordination)
• Climbing (great for strength, power, endurance, mobility, and flexibility)
• Swimming (great for endurance, easy on the joints)
• Combatives (great for developing virtually all conditioning attributes to varying degrees)

And you literally need no specialized equipment whatsoever to practice any of these. You just need the environment around you. Combine natural movement with calisthenics, body weight exercise, and other acrobatic skills that require little or no equipment, and you’ve got way more than you need to build a very high level of fitness if you feel so inclined.

How can individuals benefit from incorporating unconventional tools like bodyweight exercises, clubbells, or sandbags into their workouts?

Remember, it’s the archer, not the arrow. So, it’s not the tool that matters so much as how you use it. And I would also add that you actually use it. So, if you’re just getting started, I wouldn’t worry too much about finding the “perfect” tool for your goals. Just pick something you’ll enjoy, and maybe it doesn’t require equipment at all.

Every training tool has its unique advantages and disadvantages.

For example, body weight training is not just convenient, cost-effective and versatile, it is also an excellent method for balanced strength development, core strength, and relative strength (aka “pound for pound” strength). It’s also pretty joint-friendly and great for body awareness. And you could go a long way with a simple routine of calisthenics: squats, split squats, lunges, step ups, pull-ups, dips, pushups, rows, planks, and the like. Or, you could go really deep into this method to pursue the advanced level skills like one arm pushups, hand balances, and L-sit pull-ups, among others. So, there is a ton of variety available for all abilities. The main disadvantage is that your options for resistance are limited by your own weight, which requires some workarounds.

Clubbells (aka weighted clubs) are particularly effective for building strength-endurance and power through swinging, throwing, and striking movement patterns, along with what many would classify as “rotational” movements through all three planes of the body and all six degrees of freedom. If you understand what I just said, you’re a nerd (*fist bump). They’re obviously great tools for improving grip strength, and they have many other uses. There are hundreds of exercises and thousands of combinations, but there’s a steeper learning curve than most other strength tools. So, I wouldn’t start a beginner with clubbells.

Sandbags are not only great for stopping water and bullets, they’re also excellent for fundamental lifting and carrying skills that strengthen the whole body, such as deadlifts, squats, cleans, presses, shoulder and chest carries. They’re less versatile than the other tools mentioned, but they’re an excellent option for mimicking non-gym lifting. You know, the “it’s not heavy, it’s awkward” type stuff.

All three of these tools are simple, practical, and versatile. And together, they can be used for a very well-rounded strength and conditioning program. There are benefits to going deep into a couple training tools or methods, but you can also get a lot out of a method by simply mastering the basics so you can leverage its “killer application.” For example, most people don’t need the hundreds of different clubbell exercises, but everyone would get a lot of benefits if they learned a handful of those exercises and trained them regularly.

What is the value of natural movement, and how do you think this method fits into the overall picture when it comes to fitness training and strength and conditioning? Is it merely a good supplement to exercise, or can it be used as a standalone training modality?

First, a quick description. Natural movement refers to practicing movements that are species or human specific. Instinctive movements. Or, “evolutionary” movements if you prefer. That is, the ways we are meant to move; the ways that I believe we are designed by our Creator to move. Things like walking and running and jumping and climbing and lifting and carrying, among others. And yes, that’s an extremely simplified definition. So, you can read the whole book on the subject if you’d like to learn more. This is a practice pioneered by the work of Erwan Le Corre and the MovNat community.

Personally, I think natural movement is perhaps the most natural, practical, and versatile physical training practice in existence. It goes much deeper than most people first realize. The value of it is that we are meant to move in these ways. So, when we do, all kinds of great things happen beyond improved movement skill and fitness. This is a holistic approach that emphasizes mind-body-spirit awareness, connection to nature, adaptability to different environments and circumstances, and the development of real world capability, just to name a few. There are a huge variety of movements, making the practice quite broad and enjoyable. It’s accessible to everyone because it’s progressive and scalable. And the methodology is built on a solid foundation of principles supported by both ancient wisdom and modern science.

Now, as great as it is, I don’t think it’s the single best method for everyone in every situation, especially when we’re talking specialized athletes or deconditioned, injured persons (i.e. your average ordinary/sedentary folks). So, like all things, it’s a tool that is best used in some circumstances, not others. But having said that, natural movement is one of the few things I think all humans interested in health, fitness, strength, and quality of life should practice on a regular basis. It definitely makes the short list. It can be THE thing you do. Or, one thing you do. Personally, I once saw it as a supplementary aspect of my own practice, but it has taken a much more central role in recent years. There’s no doubt in my mind that I’ll be using it for the rest of my life.

But even when I was going through the MovNat certification program, which is THE METHOD of Natural Movement, I continued using other forms of training that I enjoy and find helpful, even necessary, for my particular goals. So, I have never used natural movement as a standalone training modality like some other folks I know. There’s nothing wrong with that, but why limit yourself?

As an outdoors enthusiast, how does nature play a role in your fitness and training philosophy?

Nature offers more than just a pretty backdrop for training. It’s a powerful source of inspiration, challenge, and holistic well-being. I consider it the ultimate training ground. I learned this first-hand when I dove into MovNat and began training in many different natural environments in North, Central, and South America. We’d begin by training indoors in safe, comfortable, and controlled gym environments. And gradually, we would get more immersed in nature. First, in relatively safe natural environments, and eventually, in totally wild environments.

This gradual progression is important because there is more risk out in the elements, especially off the beaten path. It requires skill, conditioning, mindfulness, and adaptability to safely navigate natural terrain with ease and efficiency. It’s the best place to build real world capability and get a reality check of your current abilities.

Extensive research has shown that just being in nature makes us healthier and more resilient. It lowers stress, improves mood, enhances creativity and focus, boosts the immune system, and even lowers blood pressure, among many other benefits. Just from BEING in nature. It’s almost like it is meant to be. I don’t know about you, but I could use some more of that stuff.

Plus, nature is one of our greatest teachers. You can learn so much about God, yourself, and life, in general, from it. It’s one of my favorite places to be not just for physical recreation, but for prayer, reflection, meditation, and connecting with loved ones. That’s why any chance I get, I’m out in nature going for a walk, a hike, a swim, hunting, fishing, you name it. It is an integral part of my life. I crave it. And I think I always did. I just didn’t always know what I was craving.

Your journey includes overcoming injuries and other health issues. What advice do you have for individuals facing similar challenges?

Great question. First, I would try to hook you up with some hope. I know exactly what it’s like to be riddled with injuries for years and have multiple doctors tell you it’s hopeless. “John, You’ll never be able to do ______, ______, or ______ again.” I’ve been through the abyss of depression. I’ve hit rock bottom. And by the grace of God, I came out of that dark mess, in part, because I had hope. I believed things could get better. So, it starts in the mind. In the heart. But you need more than just belief. You need to act! For me, that meant I had to take full responsibility for my own recovery and transformation. I couldn’t depend on “the system.” I went down that road for years and got nowhere. That’s not to say it isn’t helpful or necessary in some cases, but it didn’t work for me.

Long story short, you’re not going anywhere unless you believe you can and will succeed. So, my advice is to persevere. Don’t give up.

For me, the root issue of my challenges was that I wasn’t making health a high enough priority. I wasn’t sleeping enough. My diet wasn’t that great. I was way too busy, over-stimulated, and stressed out…just like your average American. And I was making every mistake in the book when it came to physical training (e.g. poor technique, training through pain, poor footwear, etc.). So, first, I had to get my life in order.

I had to commit to real change. Since change is hard, this is a process measured in months and years, not days and weeks. It requires patience, discipline, and most importantly, desire to see it through. You have to determine for yourself that it’s worth the sacrifice. And then you have to put in the work, day after day.

On the training side, embracing health-first fitness is a necessity. This is a comprehensive philosophy and practice where every training protocol and variable is organized around the idea of “first, do no harm.”

Training is supposed to build you up, not break you down. So, we should practice and train accordingly, using good technique, avoiding pain, progressing safely and steadily, seeking balance and efficiency, and compensating for the imbalances that occur from life and training, among other things. This is a totally different approach from what conventional fitness teaches. So, you’ll have to think outside the box, and ideally, find someone who can help you gradually adopt this new way of thinking and training. It’s not going to happen overnight.

The last thing I’ll mention is that you may need to start with the most basic of basics and build your foundation from the ground up. Too many of us, especially dudes, want to get to “the good stuff” – the advanced exercises and protocols. But most of us need to slow down, regress, and focus on restoration before we even think about anything else. Be humble, patient, and disciplined. It will get you further in the end.

What advice would you give someone who wants to work towards a high standard of fitness?

First, I’d get very clear on what a “high standard of fitness” means to you. Fit for what? And how fit are we talking? Because there’s a big difference between becoming above average and what I’d call “advanced” or especially “elite”. Assuming you are in average health and fitness, if you gave me 20 minutes of your time every day, I could get you to above average in a few weeks or months. To get to the advanced level, most people are looking at a few years, and training closer to 60 minutes a day. To become elite, we’re usually looking at hours of daily training for several years, at the minimum, not to mention getting the rest of your ducks in a row.

But here’s the thing: most of the people I’ve worked with don’t actually care about being advanced or elite. They just want to be above average. They don’t care about winning gold medals or being the “beast” at their gym. They just want to feel good in their body and be able to do the things they love.

Fact: We don’t all have to be ninjas or Navy SEALs.

So, once you’ve gotten clear on your goals, then I’d study people who have done it before. What are their daily habits? How do they think? What do they do that most others don’t? You need to get a clear picture of what they do and how they do it. Then ask yourself, “am I willing to do that?” Why would I? Do I have a good enough reason that will get me out of bed in the morning or to train after a long day at work? Is there something that will drive me to do what needs to be done, even when it’s inconvenient, uncomfortable, or exhausting? Because sometimes it will be. To do anything difficult, you need a purpose behind it. Something that makes it all worth it. 

Because a high standard of fitness does not come easy. It takes discipline and sacrifice. Not insane amounts, but most people will have to significantly change some of the ways they live to get there. How they think. How they spend their time. Maybe even who they spend their time with.

Once you’ve laid this foundation, the rest is logistical. When are you going to train? Where? Doing what? For how long? What other skills or habits do you need to acquire, and in what order of priority? These are goal and circumstance specific. It’s the “approach” you’re going to take that is most likely to help you succeed. This is when having a guide is invaluable. In my experience, figuring this stuff out on your own is extremely inefficient and risky. You can save yourself years of frustration if you find someone who can show you the way.

Lastly, my advice would be to make the necessary changes slowly. Don’t rush. Be patient. Learn and master one or two habits at a time. Remember, baby steps take longer in the beginning, but they’ll take you further in the end.

What is a realistic timeline for people to start experiencing results? And how do you help people experience early wins, so they’re motivated to keep moving forwards? 

Longer than you think! Most people underestimate how long it takes to achieve significant lasting health and fitness results. Fitness gurus who over-promise and make empty claims have brainwashed us into believing we can become elite athletes in just a few weeks or months, training just minutes a day. Sure, we know that’s not really true, but there’s a little part of us that wishes it was. And these unrealistic expectations lead to discouragement when reality finally hits.

Using almost any method – whether it’s natural movement, strength training, yoga, mobility, etc. – within a few weeks of training, you’ll start to notice results of some kind. Sometimes, much sooner than that. Within a few months, you can achieve what some would term a “body transformation.” The problem is that most of the methods that deliver results this fast simply aren’t sustainable over the long term. So, like a yo-yo diet, you get a lot of results early on, but before you know it, you’ve hit a plateau or you crash and burn. So, I think a more patient approach is needed.

In my experience, it takes 3-5 years for your average person to achieve an intermediate or advanced level of fitness on their own and maintain it. With proper training from a coach, this timeline can be shortened quite a bit, depending on the person’s starting point and their end goal.

In my Uncommon Fitness Standards, I listed these timelines for the different levels:

Level 1 – Novice Fitness Standards: Men in this category have typically been training for less than a few months.

Level 2 – Intermediate: Men in this category have typically been training for 6-12 months.

Level 3 – Proficient: Men in this category have typically been training for 1-2 years.

Level 4 – Advanced: Men in this category have typically been training for 2-4 years.

Level 5 – Master: Men in this category have typically been training for 3-5 years.

You can make a permanent change to your mindset in a moment. But it’s going to take the rest of your life to “live out” that change. So, make changes that you know you can stick with for the rest of your life. What’s the best way to do that? Baby steps. Make small changes that slowly build momentum over time. So, instead of starting a completely different diet, add a serving of vegetables to your meals. Start with 5 minutes of daily physical activity you enjoy instead of an hour-long workout you don’t. Then build from there. Little victories will lead to big victories. And before you know it, you’ll look back and realize you’ve come a really long way.

Are you noticing a theme yet?

If you could sum up the major tenets of your training philosophy, what would they be?

You can check out a summary of the main ones on the Method page of my site.

Apart from intelligent training, what are some of the other things you do to make sure you can perform at your peak – active recovery, specific nutrition strategies, rest and recovery, etc.?

I would say all of these things fall under the umbrella of “intelligent training”. Physical exercise and movement are just one component of many that are important to success. I mentioned a few health practices in the other question about my training routine: breath holding, fasting, and cold exposure. Those are helpful practices, but despite what some gurus would have you believe, even these aren’t nearly as important as sleep, nutrition, and several others.

Let’s clarify what “perform at your peak” means. Because I think the tendency is to apply that in an athletic context. Things like a max effort lift or giving your all in a race. Those involve performing at your “peak.” But you can also perform at your peak at work, at home, and in your community. You can perform at your peak mentally, relationally, and spiritually. Maybe you don’t really care all that much about adding 5 more pounds to your max deadlift or shaving a few seconds off your 5k race pace. But I bet you care about being the best husband, father, and leader you can be. I bet you’d like to perform at your peak in those arenas of life. And the reality is that in order to do that, it’s going to take a comprehensive approach to training. Not just movement training and exercise, but rest and recovery (e.g. sleep), nutrition, and stress management. Try being a great dad or grandfather when this stuff is all out of whack. It’s really tough!

And then there’s the pursuit of your life purpose and balance through spiritual connection, social connection, and nature connection. Most people don’t think of these as “training,” but I’ve found them to be critical aspects of success. And let’s not forget all the healthy, balanced lifestyle practices like lifelong learning and growth, good hygiene, avoiding toxins, and preventative healthcare, among others. It’s all integrated.

If you’re not where you’d like to be with your health and fitness goals, seeing a list like this can be overwhelming, which is why it’s important to remember this is a journey. It’s not a six week program. Getting all of these ducks in a row takes years. Yes, that can be discouraging if you have unrealistic expectations (i.e. that are often promoted by shady marketers promising the impossible), but it’s the truth. And sometimes, the truth hurts. But there are many people who have done this. They’re doing it right now. And if they can do it, you can, too. As I mentioned earlier, having a guide to help you with your approach – someone who has been there, done that and helped other people just like you – can make all the difference. Don’t go it alone.

Do you follow or recommend a specific nutritional approach?

I am a nutrition agnostic. So, I don’t personally follow any particular diet or eating program, and I never have. I just eat a healthy, balanced diet that adheres to the “common ground” principles that most dietary approaches have in common. Things like eating plenty of vegetables. Getting enough protein, carbohydrates, fats, and fiber. And enjoying everything in moderation, including moderation.

I think that most of the time, most people should eat a balanced diet of natural, nutritious foods they enjoy; a diet that supports their goals and aligns with their preferences. Balanced meaning it shouldn’t be an extreme, restrictive diet that demonizes entire food groups (no sugar, no carbs, etc.). Natural meaning most of the foods should be plants and animals that are raised naturally and sourced locally, when possible (I do understand it can be a challenge to acquire such foods!). And obviously, what you eat should align with your beliefs and values and provide all the nutrients you need.

Another important point: you should enjoy what you eat. Your food should not just provide you with fuel, but joy as well. So, if it’s stressing you out, you’re doing it wrong. Life is too short to try and get your nutrition perfect. I believe that once you’ve hit your baseline goals, good enough is good enough. And yes, it can be tough to get here. Personally, it took me several years to figure all of this out for myself, and it’s still a work in progress.

If you want to improve your nutrition, I recommend the Precision Nutrition system. They’ve got this stuff figured out better than anyone else, in my opinion.

What do you eat? Favorite food?

I’ve been eating the same things for breakfast for the past several years. Monday and Thursday are typically oatmeal days (with fruit, nuts, seeds, protein powder, and other add-ons). Tuesday and Friday are egg and vegetable days. Since I have an intolerance to chicken eggs, I eat duck eggs, which are great except for all the quacking. It could be a veggie omelet or scrambled/fried in butter with a side salad and some fruit. Maybe some turkey sausage and a bowl of oatmeal or cereal if I need the extra energy. I usually skip breakfast on Wednesday and Saturday. And Sunday is either another fasting day or I make a special breakfast if I want to. That could be a frittata, quiche, parfait, pancakes, breakfast sandwiches or burritos, or whatever else I’m in the mood for.

Dinners are almost always a home-cooked meat and vegetable meal, sometimes with a starchy carbohydrate on the side (e.g. potatoes, rice, pasta, bread, etc.). Our staples are beef, chicken, turkey, salmon, and pork. Occasionally, we’ll have buffalo, lamb, and other seafood. And rarely, venison. And we eat the huge variety of vegetables you can find at our local grocery store, plus what we grow in our garden at home. My favorites would be salads of any kind, zucchini, broccoli, asparagus, green beans, beets, tomatoes, onions, mushrooms, peppers, and garlic. We also incorporate a lot of beans and legumes in soups, salads, and stir-fry.

Lunches are almost always leftovers from dinner. If that isn’t available, I just grab a bunch of random stuff from the pantry to hit all my macronutrient bases, and it varies quite a bit. Fruit, raw vegetables, nuts and seeds, yogurt, canned chicken, salmon, or tuna. Just depends on what we have. If I need more energy, I’ll snack on fruit, nuts, and smoothies.

Oh, and if I could eat just one meal for the rest of my life, it would be tacos. Whether it’s homemade, from a restaurant or a street vendor, beef, chicken, fish, pork, turkey, and vegetarian…I’ve never met a taco I didn’t like. But I have met some tacos that didn’t like me!

And I eat all the desserts you and I both love: ice cream, cake, cookies, brownies, you name it. I’ll eat it, assuming it agrees with me. I follow the 90/10 rule: 90% of the time I’m eating healthy, nutritious foods that align with my goals, and the other 10% of the time, I’m eating whatever I want.

Why do you train?

I’ve been accused of being overly serious at times.

This is going to be one of those times. 😊

I train because life is short. Precious. It’s worth cherishing. Worth protecting. Worth making the most of.

I train because sometimes life is hard, and I want to be as ready as I can be for hard times when they come. My family, friends, neighbors, co-workers, community, and country need me to be strong and capable, especially in difficult, uncertain times.

I know firsthand that life is much better when you’re in good health and fitness than when you’re not. I’ve been unhealthy, weak, and miserable, and I don’t ever want to go back to that, if I can help it. I’d rather sacrifice 60 minutes a day than struggle and suffer for the next 60 years. It’s a good investment.

Another big driver is I don’t want to be a burden on others, now or in old age, at least as much as it depends on me. Because I have been at times, and it doesn’t feel good. The thought of needing help with extremely basic tasks in my senior years is repulsive to me. Knowing there are things I can do now to lower the chance of that happening gives me all the more reason to not just train hard, but also train smart with longevity in mind.

I train because emergencies do happen. I’ve experienced some. And you might not have time to loosen up or put your shoes on. You have to be ready and able to respond to chaotic circumstances immediately – in your present condition – and keep a cool head under intense pressure.

I believe in my heart of hearts that we’re commanded to take good care of everything God has given us, including our body, which the Bible calls the “temple of the Lord.” So, I will answer to Him for how I took care of this temporary home for His spirit residing with mine.

I also believe in fitness for a higher purpose, and I want to set an example that inspires others to follow in my footsteps, especially my children and those who give me the honor of guiding them in their own personal journey.

And the simple truth is I love training! I love how it makes me feel. I see what a difference it makes in my life – not just physically, but also mentally, spiritually, and relationally. It’s fun and rewarding. It enables me to do more of the things I love, whether it’s work or play. It builds character. And I can’t imagine life without it. I really can’t.

Having said all that, I also try not to take all of this too seriously.*

*Seriously

Why do you believe in a health-first approach to fitness, and how has it impacted your own well-being?

I believe in health-first fitness because I’ve experienced the alternative – what I call “conventional fitness” – and found it to be counter-productive, and even dangerous. It failed me over and over again, and I’ve seen it fail countless others. If you do not prioritize health when training, it will come back to bite you eventually. And in my experience, you’ll end up in worse condition than when you started.

Maybe you’re thinking, “Well, of course we’ve got to prioritize our health. Isn’t that what we’re doing by exercising!”

Unfortunately, most exercise methods do not put health first. Your average exercise program is designed to build a body that looks fit. Many training methods and even sports are designed to deliver the appearance of fitness (e.g. bodybuilding); an aesthetic which is often built at the expense of health, mobility, and functionality – some to a slight degree, others to a great degree. Other popular training methods put performance first. Their primary goal is building a body that can work hard in an athletic context (e.g. Crossfit). And while I’m not opposed to either of these pursuits (aesthetics or athletics), I’ve been down those roads before – pushing my body to the limit without considering the long-term impact on my health. And you can guess where that got me.

There’s a better way for your average dude who wants to make the most of their training time and life, without risking pain, injury, and well-being for the sake of better-looking muscles or a competitive workout performance. And here’s the thing: if you put your health first, then you can also build an attractive physique and superb athletic abilities, but it usually doesn’t work as well the other way around.

Health-first fitness is safe and sustainable. It empowers you to not only enjoy the aesthetic and performance benefits of fitness, but also the joy of moving well, the resilience to face life’s challenges, and the longevity to continue pursuing your passions for a lifetime. In my opinion, if you want to continue being fit and capable into middle age and beyond, it’s the most logical path forward.

In a world of quick fixes, why is the long-term approach to health and fitness central to you and your philosophy?

Because there’s no other way. Quick fixes, shortcuts, and hacks don’t work. You can’t undo a lifetime of unhealthy habits in just minutes a day, or over a few weeks time. I don’t care how many “weird tricks” or biohacks you try. It’s not going to happen. At least, not for the vast majority of people, and especially in the long term. And by the way, there are no secrets! We’ve got the Internet now. And YouTube. And AI. Not to mention decades of solid research. We know how this stuff works.

Short-term training programs and challenges do have value. But they should be used sparingly and be integrated into a more sustainable, long-term method. Because nine times out of ten, when you undertake a dramatic, short term program, the results don’t last. And more often than not, you’ll end up in worse condition than when you started. That’s a bad deal; one that many people get sucked into again and again because they simply don’t know there are better approaches.

Plus, human nature is always looking for a faster, easier way. And clever fitness gurus with products to sell know it. This driving force is so strong that we’ll ignore the solutions to our problems that are staring us in the face because we want something easier or faster. Instead of embracing the “simple, but not easy” solutions, we’ll keep looking for the next best thing until we decide to break the cycle and embrace what I call the Uncommon Fitness Journey.

I’d rather make small, but strategic changes that build upon each other so that the results aren’t dependent on a “crash diet” or going to all-out war with your body. There is a better way. But it requires patience, humility, and the discipline to stick with the basics for a lifetime rather than constantly getting distracted by “shiny stuff.”

This is why I start people with baby steps. Baby steps make fitness seem easy. Almost too easy. They help you secure early victories, which increases your confidence and starts building momentum. Eventually, you’ve built habits that don’t feel like that “extra thing you’ve got to do.” It’s just something you do. It’s part of your life now. Maybe even part of your identity. And you truly can do it for the rest of your life because you gradually adopted it and figured out how to make it work.

What are the positive benefits people can expect to experience if they stick with a health, fitness, and movement practice long enough to make it a part of their life?

It’s like being blind your whole life and then finally able to see for the first time; we don’t know what we don’t know. It must be experienced before you can fully understand how life changing it is. I’ll do my best to paint a picture of what it’s like.

For starters, there are many well-known health benefits associated with exercise and healthy habits like lower blood pressure, more energy, stronger immune system, bone health, stress reduction, weight management, better sleep, and reduced risk of practically every disease, among many others. And those are all great. Certainly, reason enough to make training a priority. So, yay for that.

And let’s not forget about mental and emotional health. Healthy habits like exercise have a profound impact, reducing anxiety, depression, and stress while boosting mood and resilience. So, as you prioritize your well-being, you become more resilient in the face of life’s challenges, better equipped to handle stress, and more emotionally balanced. Those are profound benefits that ripple throughout the rest of your life! It’s almost like our mind, body, and spirit are inextricably linked – amazing, right?

But the real benefits of the Uncommon Fitness Journey extend far beyond physical and mental health. It’s about reclaiming control over your life, finding purpose and meaning, and experiencing a profound sense of empowerment. You’re not just transforming your body – you’re transforming your whole self, which affects not just your life, but also the lives of those around you. By taking care of yourself, you’re better equipped to show up fully for the people you care about, with more energy and enthusiasm.

Imagine waking up each day feeling vibrant, energized, and ready to tackle whatever challenges come your way. A newfound sense of confidence is radiating from your every step. As you push your limits, overcome obstacles, and achieve goals you once thought impossible, you begin to see yourself in a whole new light. You realize that you are capable of so much more than you ever imagined. Suddenly your relationships are getting better. You are crushing it at work and home. You might even become one of those annoying “fitness nut” evangelists who wants to sing the praises of this lifestyle for all to hear.

Ultimately, the Uncommon Fitness Journey is a method to help us live life to our utmost ability. It’s about cultivating a sense of purpose that permeates every aspect of your life, inspiring you to reach new heights and make a positive impact on the world around you. And that’s why I’m so passionate about helping people experience this. It’s about so much more than just fitness; it’s about unlocking the extraordinary God-given potential that lies within every one of us.

What does “uncommon fitness” mean to you, and why is this approach so important?

Do you know what’s uncommon in the fitness community? People who are not just fit, but also healthy, mobile, flexible, injury-free, and here’s the big one: physically capable of responding to real world challenges effectively and efficiently. Sure, there are a lot of very fit people in the fitness community. That goes without saying. But physical conditioning is just one little piece of whole-person development. Movement skill is another big one. Mindset is another. And there are several others.

That guy with the most shredded abs on the beach; his six pack isn’t going to help him rescue someone who is drowning. Those guys winning 5k races and marathons; they probably couldn’t run 100 yards over natural terrain without their shoes on. The dude crushing Crossfit WODs day after day will likely be broken within a couple years. And the beast at the gym with the huge bench press probably wouldn’t last two minutes against a scrappy kid with a year of jiu jitsu under his belt. Fitness does not equal capability. There. I said it.

On the flip side, your average American lives a sedentary lifestyle with very little vigorous movement. We’re talking mostly sitting, walking from chair to chair, and maybe the occasional recreational activity. We’re also overfed, and yet, malnourished. We have an abundance of calories, but a shortage of quality nutrients. Plus, most folks are chronically sleep deprived and stressed out. And that’s just a snapshot what is considered normal. Common. But it’s not natural, and it’s definitely not healthy. Personally, I want nothing to do with “normal.”

So, what I mean when I say Uncommon Fitness is a healthy, natural, balanced approach to training. An approach that includes not just physical training, but mental and spiritual training as well. An approach that values and celebrates community, relationships, and service to a higher purpose. An approach that connects us to God, each other, and nature. The uncommon approach addresses the whole person, not just tiny “parts.” It’s natural and practical, and it works for a lifetime. Very few in the fitness community are promoting an approach like this because it’s hard. And that’s why I love it.

I’ve come to believe that if you want to be healthy, fit, strong, and capable for a lifetime, the only way to do that is to think and act and live in uncommon ways. To go against the norm. To depart from conventional thinking and take the hard path. So, I’m inviting men to join me on the Uncommon Fitness Journey.

What do you mean by fitness for a higher purpose?

I believe in my heart of hearts that every person is meant to be. That you and I and everyone around us have a purpose. That we’re not here by accident, just supposed to breathe to death. Personally, because of my Christian faith, I believe our purpose comes from God. In my view, He made everything, including us, and He sustains it. Therefore, He gets the final word on how we should live. So, I get my purpose primarily from the Bible, which I believe is not just the most incredible piece of literature in existence but is also God’s story to mankind. But even if you don’t share my beliefs, I bet we can agree that there are some things worth living for – even things worth dying for.

So, at its most fundamental level, fitness for a higher purpose is about connecting your fitness journey with something bigger than yourself. It emphasizes that physical well-being has a profound impact on your life, and consequently, on the lives of others. It views fitness as a tool not just for personal development and self-discovery, but also service to a greater cause.

For me, this means considering the lifelong implications of my choices, and understanding how a strong, resilient body empowers me to better serve my family, community, and the causes I believe in. It’s also about recognizing we aren’t just physical creatures. We have a mind and a spirit, too. So, in this sense, fitness is a tool for building and strengthening the body, mind, soul, and even the broader community.

This is a powerful, transformative way to view your training that I’ve found to be an essential component of my approach. And personally, it’s way more motivating than getting a “beach body” that chicks dig.

How can someone break away from conventional fitness methods, embrace the Uncommon Fitness Journey, and start training for a higher purpose?

I’ll try to answer this in less than 300 pages words.

Start by getting crystal clear on what your purpose is. Ask yourself questions like, “why am I here?” and “what do I value more than anything else?” And then “what would get me out of bed in the morning to train when it’s inconvenient, when I’m tired, busy, and unmotivated?” Keep digging into questions like these until you’ve built a solid foundation of purpose and intention that will help carry you through the difficult journey. If you want an example, scroll up to reread my answer to the “Why do you train?” question above.

Next, set realistic, sustainable goals that align with your purpose and make sure they’re things you actually want to achieve – not just things you think you should do. The Uncommon Fitness Standards can give you some ideas, but anything that moves you closer to your purpose will work.

Then start prioritizing your health in simple ways like emphasizing good technique while training, avoiding pain, and using the minimum effective dose to get the results you want. You can also begin exploring a method like natural movement, hiking, mobility training, or yoga. Or, maybe your diet or sleep needs some work. Pick one thing and focus on it long enough to master the basics.

Finally, apart from knowing your purpose, I believe the most important thing you can do is find other people who are on the same path. That’s why I’m building this community.

Remember, this is not an easy, overnight transformation. But it’s worth going the distance.

What else do you think is important for long term physical success that most people don’t think about?

Giving yourself grace when “life happens,” and having a plan to stay on track when it does.

Surrounding yourself with other people who share your values and will challenge you to succeed.

Engaging in physical activities and/or recreation that you genuinely enjoy doing, even if they aren’t the ultimate form of “exercise.”

Not worrying about the “perfect” way to execute your goals (or how other people do), and instead focusing on the best way for YOU to achieve your goals with what you’ve got right here, right now.

Striving for 80% or better compliance to your plan instead of 100%.

Getting the “big rocks” of your health and fitness in order (e.g. sleep, nutrition, exercise, etc.) before worrying about the little rocks (e.g. supplements, breathing exercises, biohacking, etc.).

Accepting that if your lifestyle is constantly derailing your health and fitness pursuits, you may need to make some big changes to make it a higher priority (e.g. get a new job, kill your smart phone, etc.).

Your faith is a significant aspect of your life. How do you integrate your Christian beliefs into your approach to health and fitness?

There’s a great quote from the film Gladiator, where the Roman general Maximus (played by Russell Crowe) is speaking to his men right before a battle. He says, “what we do in life echoes in eternity.”

I believe every single decision we make has spiritual implications – even ordinary choices like what we eat and how we train. Since my Christian faith is the foundation of my worldview, it’s fundamental to how I think and live. So, all my decisions must be filtered through it.

God didn’t say “thou shalt have six pack abs, optimal blood pressure, and excellent mobility.” He said things like love one another (John 13:34), treat others the way you want them to treat you (Matthew 7:12), care for the needy (James 1:27), and stand against evil (Ephesians 6:11). Christians are taught to live a life full of love, compassion, and service as we stand up for what is good and right. And to do that, being healthy, fit, and capable is helpful – even necessary, in some cases.

The Bible teaches “For the training of the body has limited benefit, but godliness is beneficial in every way, since it holds promise for the present life and also for the life to come” (1 Timothy 4:8). The lesson is that physical training is good, but when you look at a long enough timeline (e.g. eternity), there are more important things to focus on and much better investments we can make. So, it’s a balance; or a healthy tension between priorities.

A serious mistake would be to waste so much time getting fit and healthy that you forget to live. If I spent several hours a day trying to optimize my health like a professional athlete does, that takes valuable time and energy away from what I can give to other more important things like loving, serving, and leading my family, friends, and community. I don’t need huge biceps or a high VO2 max to serve God and love other people to my utmost capacity. But I learned first-hand it’s hard to take care of others when you haven’t taken care of yourself. So, pursuing health, fitness, and longevity is a good thing, as long as it doesn’t become the main thing, and you’re doing it for the right reasons (i.e. not selfish, but selfless reasons). Remember, God cares more about our heart – our beliefs, motives, desires, and intentions – than the results of our efforts.

Christianity teaches that every person has a unique purpose and calling in life. And that we’re supposed to take care of ourselves so that we can take care of others. Personally, I strive to be as healthy and fit as needed (i.e. within reason) so I can fulfill my God-given purpose to the best of my ability. I see training as a means to an end, not the end itself. It’s meant to help me better live out my purpose.

That’s not to say God can’t, won’t or doesn’t use people who are unhealthy and unfit to do amazing things. So, it’s important to keep our pride in check. Because God doesn’t need any of us for anything. He’s God. And by His grace, He invites us to join Him in the work He’s doing – choosing to work in and through imperfect people like you and I to accomplish His plan.

The Bible speaks about the body as a temple. How does this concept influence your perspective on health, fitness, and the responsibility to care for your body?

I believe everything I am and everything I have, including my body, was given to me by God. He is the Creator of everything, after all. So, when I surrendered my life to Him, I committed to give up the right to myself, including my body.

Jesus said the greatest commandment is to “Love the Lord your God with all your heart, with all your soul, with all your mind, and with all your strength.” (Mark 12:30) In other words, to love Him with everything you’ve got.

Christians are also taught “Don’t you know that your body is a temple of the Holy Spirit who is in you, whom you have from God? You are not your own, for you were bought at a price. So glorify God with your body.” (1 Corinthians 6:19-20)

This body doesn’t even belong to me. It belongs to God, and it’s my job to take good care of it. Jesus has done so much for me – loved me, forgiven me, rescued me, welcomed me, empowered me. Taking care of this temporary home to the best of my ability is the least I can do to honor the gift He has given me. And it helps me to serve Him in more ways.

And yes, I realize that in a society that prioritizes selfishness over selflessness, this is completely counter-cultural. So was Jesus.

Christianity often emphasizes servant leadership. How does this principle guide your role as a fitness leader?

I think every man is meant to be a servant leader in some capacity. Jesus said “follow me” – to live as He lived – and He was the epitome of a servant leader. I mean, Jesus was the almighty, all-knowing God who humbled himself enough to come down here and live and die for our sake – making the ultimate sacrifice.

The Bible says Jesus didn’t come here to be served, but to serve. (Matthew 20:28) While He was here, He fed the hungry, healed the sick, and loved some of the lowest and most despised people of His time. The man even washed His disciple’s feet, which was not a clean or honorable task back when foot travel in dusty, desert-like conditions was commonplace. That’s something only a servant would do. Think about that!

Through His life, death, and ministry, Jesus changed the course of history and inspired billions of people to follow Him, including me. So, I strive to follow in His footsteps with love, service, purpose, and care for others. For my family, friends, and community. In and through my work and hobbies.

God gave me a passion for helping others with their health, fitness, and movement for a reason. Not just to make a living, but to make a meaningful difference in the lives of those I have the privilege to work with. And no, I’ll never get this stuff 100% right. I’ll never be perfect. But I hope that my example inspires others to use their strengths and talents for the benefit of others, and ultimately, for the glory of God.

If you had a big red button that could undo any world problem, what would it be? And would you do press it?

My professional mission is to end frailty. To reverse the rapid deterioration of health in America and around the world. To turn all those worsening statistics that keep climbing – heart disease, diabetes, arthritis, and dementia, among many others – into a nice downward curve toward radical improvement. To change the trajectory of individual lives, families, and culture through the transformative power of health-first fitness, natural movement, and other empowering practices. Why is this my mission? Because people are suffering and literally dying every day because of conditions that are almost always preventable; going into eternity – gone forever – with unfathomable implications.

I believe this is a cause worth living for. But it is not the biggest problem in the world. There are many other catastrophic issues like extreme poverty, loneliness, hatred, and terrorism, to name a few. Human trafficking, and specifically child sex trafficking, is the one that breaks my heart the most.

But above all others, I believe the greatest problem in the world is lostness. There are so many people out there who have no clear direction in life. No sense of purpose. And no hope or joy or peace. They are truly lost. Always seeking, but never finding.

If you ask me, the only solution to this is found in Jesus Christ. He is “the way, the truth, and the life;” the author of love. And He changed my life in supernatural ways. There is nothing more important than deciding what you believe about Jesus – nothing. He is the most influential – and perhaps the most controversial – human that has ever lived, with billions of followers around the world today. He claimed to be the one true God, and his disciples went to their deaths proclaiming that He rose from the dead; some of them being martyred in horrific ways because they wouldn’t change their story.

I talk a lot about living for a “higher purpose.” So, if there’s one thing – just one thing – that you take away from reading this interview or following any of my work, let it be this: I believe Jesus Christ is the Creator and Lord of all. I believe He made every one of us for a purpose: to enjoy a relationship with Him. But instead of making us all robo-humans, He gave us free will, knowing we would reject Him and His ways – choosing selfishness and sin over Him. Being a just God, He created death to serve as our punishment. But not wanting us to perish forever, Jesus left Heaven and came to Earth as a man (actually, as a baby born to common people). He lived a perfect, holy, and blameless life. Then He offered himself as a sacrifice to pay the penalty we deserve for rejecting Him. Jesus died in our place to make a way for us to be made right with God, forgiven – through faith in Him alone. We just have to believe that He did it.

More than anything – more than ANYTHING – I wish that you would seek after Jesus with an open heart and mind. To investigate the evidence for yourself. To study the Bible carefully (start in the New Testament) and rationalize how such a book could even exist without an all-knowing, all-powerful God who cares so much for humanity. And yes, I know there are some crazy stories in the Bible. And I know all kinds of atrocities have happened in the name of religion. Christians have done terrible things. I’ve done terrible things. There’s a whole world full of people and evil forces who have corrupted the truth.

And I know what this sounds like. There was a time in my life when I thought it was all bogus. But God got ahold of my heart, and listen…I’m not the man I used to be. He changed me and is still changing me, and there’s no Earthly explanation for how it has happened. Nothing has brought me more joy, and hope, and peace, and love than knowing Jesus. Nothing.

So, would I push the button to solve the issue of lostness? I’m not sure. Technically, God could push such a button at any moment He wants. But He hasn’t done it. I’m sure He has good reasons for that. Theologians have wrestled with questions like this for thousands of years. And I am no theologian. But I have faith in Jesus. Real, true, genuine faith. I really believe He is who He claimed to be. That He overcame the one thing we can’t (i.e. death). And that He made a way for us to be with Him forever in a place that’s a whole lot better than this.

Christianity is not meant to be a religion full of rules. It’s meant to be a relationship with our Creator. It’s a faith supported by facts. I hope you, too, will search out answers to the most important question in the world: who was Jesus Christ? And the moment you find the answer to that question, you will no longer be lost.

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