The Actionaut

February 27, 2012

Tough Mudder Update

Filed under: Training,training program — Tags: , — Philippe Til @ 2:57 PM

So, my approach worked and confirmed what I suspected what Tough Mudder was going to be about: all mental!

No mental as in “you’re crazy for doing it”, mental as in mental resilience. I saw people of all shapes and sizes “git up and go”! Team work, misery loves company in a masochistic way of enjoying pushing your limits.

I didn’t find any of the obstacles particularly difficult. Maybe under fatigue, losing grip, or getting shocked (that one sucked a bit) and one I thought was unnecessarily dangerous (walking and balancing on a 2×4 and if losing balance, falling into a shallow water pit with a hard landing. I almost sprained an ankle there, and I only fell because a big guy behind me fell and made the 2×4 wobble like a wire).

I was in my groove, my zone, by about mile 3. Then it’s just about getting there and truly enjoying the scenery. Even a slow-paced run felt easier than a walk at times, less work. Seriously.

My approach of pushing for high reps, low rest then adding some heavy lifts in the 3RM range worked really well for me. The obstacles were what I was looking forward to to break up the monotony of the run, nice scenery aside. Narrow ridges would provide unscheduled breaks in slowing down because of the amount of people in front of you (without whom my time would have been better, but who cares).

So, I confirm it: no need to kill yourself. Your training should get you there if you train intelligently. I wrote more about it in my pre-race post.

For the detailed course outline I ran and its obstacles, check it out on the Tough Mudder official site.

October 31, 2011

Why Should You Train With Me?

Filed under: exercise.,Fitness,Mass gain,Motivation,muscle building,Nutrition,plan,strength,Training,training program — Philippe Til @ 2:32 PM

There’s a bunch of trainers our there. What would make you pick me over another? I am not the bee’s knees, but then maybe I am. It’s a matter of perception. I am not going to talk and gloat about my constantly upgraded, humbled, broken down, improved or reality-checked skill set, because I have coaches and mentors who would slap me 36 ways till dinner and then continue, because I know only a fraction of what they know.

I am a father, a husband and this is not a job. Training is a career, a passion, a true calling. I am not a fair-weather trainer, in-between acting gigs or waiting for some better thing to come around.

I understand struggles, life, responsibilities and everything that falls into that. I learn more so I can discard more and simplify.

I’ve simplified so much that in 6 short weeks, I maintained my weight and dropped 2% body fat without trying, just following a simple plan. So simple, I only did 2 exercises per day and kept my workouts short, very short.

In the following 6-week round, I have already packed on 3lb of muscle and over 12″ around my frame, and I’m only 3 weeks deep into it. I packed 3″ on my chest, 4″ on my shoulders, 1″ on each leg, 2″ on each arm and 1.5″ around my hips/glutes between October 10 an October 31, 2011. Body fat remained the same.

Yes, I am in “bulking up”, but not really trying. I am more in a “non-prep” prep phase for a tough 11-mile obstacle course. I just want to have the strength and stamina to do it. The bulk is a bonus.

I am watching my eating, though I am flexible and do not deprive myself. This isn’t a weight loss program. But if I did watch what I eat, the same program would make me lose fat. Because the first 6 weeks where I maintained body weight and lost fat means I added muscle, but got leaner. That’s to 1/2 the population out there, who wishes to lose weight. It can be done, easily, correctly.

My eating fueled my recovery and my ability to push through the next phase, and only half-way through, I made tremendous gains. That’s to the other 1/2 of the population, and more specifically, to all the hardgainers out there who waste hours at the gym and do not put on an ounce of muscle or walk away sore but unable to do any of the things they wish they could do. I am a hardgainer, so imagine what you can achieve if you are not one!

Remember, my being the father of a toddler and husband means I do not have the luxury to kick around the gym for a few hours, doing two workouts a day and watch myself in the mirror. I do not have the cash flow to operate a body fueled on illegal substances. I am 37 years old. I can push as hard as anyone ten years younger or more. It also means I am no rookie.

The race is my personal goal, and I want to prove that I can design a program that will both allow me to get ready and be ready anytime, even now. I know it works, I tested it.

I have the experience so you can have the education. I overcame challenges so you can do it better. I work hard because I didn’t win the genetic lottery and was busy the day God was giving away natural talents. Then he had mercy on me and gave me the gift of teaching. That also motivated me to be the guy that can and does, not just teaches.

Wanna know how I did it?

Wait another 3 weeks… I will keep you posted here and there. But I got something coming your way you won’t want to miss.

October 18, 2011

Strength Endurance

Filed under: Fitness,strength,Training,training program — Philippe Til @ 4:08 PM

The past two blog entries have been about simplicity, conditioning while being able to move well, so it is only logical that I end the series with something about strength endurance. I have to admit, this topic should have been mentioned first, as it is the basis of all training. Yes, ALL training, be it for the marathoner or the powerlifter, the martial artist or the triathlete. Why first? Training should always start and end with strength, just like movement starts and ends with the core. Develop strength, EVERYTHING ELSE gets better.

STRENGTH MAKES EVERYTHING BETTER
Work on your “cardio” by running only. You’ll get good, improve your cardiovascular endurance, maybe destroy your knees or toes in the process, and continue feeling low back pain, with a crap looking body.
Work on getting stronger with squats and deadlifts, which are compound exercises working many muscles over multiple joints, your running will become much better, with a lesser probability of injuries, a more efficient muscular recruitment, thus less fatigue (and even more speed) all leading to better cardiovascular endurance if better “cardio” is your goal. You burn more fat, experience less pain and improve the way your body looks.
WINNER: he/she who trains with weights.

CHALLENGE ME, GO AHEAD!
I’ve said before that I have never had a client come to me and ask to get weaker. However, indirectly, some have made this odd request because all they wanted was to lose weight, and weight loss is obtained through cardio, as sycophants and ignoramuses (ignorami? Spell checker can’t decide) would have you believe for the last 3 decades. As indicated in the previous paragraph, if you develop your muscles, your abilities improve, your protect your joints, you burn more fat and feel and look better. Runners who lift run faster: easier stride for long distance running, while sprinters work those biceps and upper body, pumping their arms which helps their speed (and have you seen their bodies? Very muscular bodies with caloric furnaces!).

Some folks talk about strength endurance and it’s been noticed that few people work on their strength to achieve that. To have strength endurance implies you must have strength first. You cannot do a snatch test (100 reps in 5 minutes with a 53lb kettlebell for men, 26-35lb for women) if you don’t have the snatch down.

WHY ARE YOU POSTING THIS LAST?
Yes, why indeed. Because I want you now to go back to the first 2 blogs in this series, the one about grunge training, simply lifting heavy stuff and the one about moving better while conditioning your body, and I want you to get stronger. Keep your cardio, running and biking however you have it, don’t change a thing. Just take notes on how it’s getting better. Go back to the blog about mobility, which should be concurrent with your strength training, and see how you breeze through it instead of wheeze through it. Put it all together and you have Strength Endurance.

First thing to work on, then you can have it all!

August 10, 2011

Effective Communication

Filed under: coaching,Fitness,Life Coaching and Skills,Motivation,plan,training program — Philippe Til @ 2:11 PM

“Humpty dumpty sat on a wall…”, skip to “all the king’s horses and all the king’s men couldn’t put Humpty together again”.

First, those must be some awesome and dexterous horses, trying to piece together a busted egg-shell.

Second, the road to success is paved with good intentions, but the map may be off, or the directions, or you can find construction on the road which forces a detour.

As always, I draw these conclusions from both training and non-training experiences. Today’s entry comes from both based on yesterday with family in town and clients having specific needs. Too much to tell in a blog, too little time, so I’ll cut to the chase.

EVERYTHING MATTERS
I can be anal, specific, detail oriented even if I appear flexible. I’m flexible with the approach, and if I can get you from A to B, how I get there doesn’t matter. What matters is that you get there. And each step is clearly defined, every factor taken into consideration.

COMMUNICATE IT ALL
A change of plan, condition, mood, medication, shoes, meal or any other variable can single-handedly offset your course, like a snowball rolling down the hill, or dominoes. If you’re dealing with someone who is invested in you, trust them with empowering them with that knowledge. Being a professional means you know how to adapt and be discreet, factor in and deliver a better approach for the given situation.

August 2, 2011

Take it easy, my friends…

Filed under: exercise.,Motivation,plan,strength,training log,training program — Tags: , , , — Philippe Til @ 3:05 PM

Words one rarely hears from your average trainer, right? Usually it’s go!go!go! and push!push!push!

And sometimes, that yields diminishing returns. Sh*t, I myself pushed so hard recently, I reach a short term goal successfully at the expense of another goal. One was a professional goal out of necessity, the other a personal one. When you chase 2 goals, sometimes, you’re lucky if you get one. I was lucky I reached the pro goal at least, the necessary one. Both in fitness, btw.

So, I’ve decided to scale everything back. Follow my own program, not one I got from another brilliant and successful coach in my own training community. Not to say you shouldn’t get a program from someone else (I do that daily for others), but as in all programs designed in a book for numbers (as in numbers of readers/buyers) you CANNOT personalize. Sometimes, I like to experiment with other’s work, sometimes I design my own for myself as I do for others. And I find the latter works much, much better for me (not because I am better, but because I have applied the knowledge others instilled in me and chose the best possible aspects of it to my needs and physiology at the present moment, which is the point of education).

Another person’s design may not suit your reality. Life happens, and you may have the discipline to follow through the steps as prescribed, but sometimes, you simply ought not to, because you wind up further away. Yes, I agree sometimes that a bad workout is better than no workout, as another great trainer FB friend of mine and RKC posted in her blog, but (and I pointed that out to a client recently), sometimes you need more rest, more food in you or any variable that your program factors in and life factored out that day. Say you dropped a couple of pounds from lack of sleep and lack of food, whatever the reason (baby schedule off in my case), should you push for an all-out workout that morning, when you’re neurologically weak and it’s your heavy day? Answer #1 can be Yes, you might learn something. I learned once like that that if I dropped a pound or two, didn’t sleep enough, I shouldn’t progress in the session as planned (I log all variables and all screw-ups as well as successes which helps me isolate the missing element). Don’t wanna teach myself and my body a bad habit and break the groove. So answer #2 is No, for me at least and really, sometimes you too.

If you miss the train, there’ll be another one. If you fall off the train, well, you know what happens…

So, I am resetting, going back to the basics, going light. Call me a wuss if you want. I dare YOU to take it easy and go light and be man/woman enough to own it! Reset your neural pathways and go strong in a little bit again!

May 9, 2011

Sometimes, people just wanna work out…

Filed under: coaching,exercise.,Fitness,Life Coaching and Skills,plan,Training,training program — Philippe Til @ 2:47 PM

We don’t always know what’s best for everyone.

WHEN IGNORANCE IS BLISS:
A great pitfall for a trainer is to confuse what clients want and what clients need. When you’re just fresh off your cert’, ACE, NASM, ACSM, AFAA or any other nationally recognized brand, and your level of experience is low (in terms of paid client hours worked), it takes little more to a training session than just direct traffic from big body parts to smaller ones, tell folks “do your cardio”, all following a basic bodybuilding routine, whether the clients wants to gain mass, lose fat or “tone up”. I mean really, it’s all a variation of the same song and dance.

If you’re in it for the long haul, you start to become more knowledgeable, curious, educated and will invest a lot of time and money, which you recoup with greater results and client retention. And then, it happens…

WHEN IGNORANCE HURTS:
The aforementioned type of trainer, blissfully following a routine from a fitness mag, certified with just the basics and the knowledge of their own body and Myosplash or CreabombX super supps they ingest, will likely not correct your form, “stack fitness on top of dysfunction” (Gray Cook) and make you feel “hurter”, which in the language of the neophyte means “wow, this really works!”. To me, that one millimeter of imbalance is what makes the tower crumble later down the line. More often than not, I end up being the one to correct some other person’s work. I know tattoo artists don’t finish someone else’s tattoo, but I need to eat and if I can make your life better by moving better, I will.

WHEN KNOWLEDGE HELPS:
The trainer who invests into more education, training, research etc, will shine by comparison. It should be apparent at the first session already, with a good assessment of movement, abilities, form etc, as well as a progress map outlined for the client to follow. That type of trainer will justify your investment in the long haul.

WHEN KNOWLEDGE HINDERS:
Sometimes, trainers who know a lot become almost too rigid in their approach, by going into what Pavel calls “Paralysis by analysis”, wherein too much knowledge stops one from doing work and always be correcting. In other areas, this is a form of perfectionism which also leads to procrastination and lack of progress, like rewriting the first sentence of your Pulitzer prize winning article, thus never completing it.

WHEN TO STOP:
Sometimes, the client just wants to work out. So, sometimes, you let them. Yeah, you make sure there’s nothing wrong in the execution, allow the muscles to feel the pump, let them enjoy their process. You’re still getting them fitter and better, even if it strays from your adamantium-clad program design. The same goes for music. Sometimes, you need to sit down and listen to a piece, dissect it, appreciate its nuances and theme variations. Sometimes, you just need muzac in the background. Doesn’t make you a bad person. Makes you flexible and human.

May 2, 2011

Hot Air: Vacuums Suck!

Filed under: exercise.,training program — Tags: , — Philippe Til @ 1:52 PM

This is a new one!

I was taking a leisurely jog last night to clear my mind when I started to think of program design and a couple of training books I was studying. I think it’s always good to know what your competition or your peers are doing. Whether your professional path is similar or different, growth is growth and education always makes things better.
How is this related to the title of the blog post? Well, my dear Actionauts, I’m about to blow some hot air and tell you about another truth in fitness that too few trainers consider into their program design. And it deals with vacuums!

VACUUM TRAINING:
In my early years in training, before I was certified, I was just doing stuff I picked up in martial arts classes, in terms of conditioning (calisthenics, stretching etc…) and other things I picked up in magazines (don’t give me crap, if you’re a trainer, you probably did it too at some point. Admit it and move on, because you got better, I hope!). In those days, I was not a trainer per se, but would have friends do stuff with me and they liked the way I taught.
When I transitioned into training as a career choice and got certified, I felt prey to the trapped, in-the-box methodologies that IFPA, ACE or NASM would proselytize. Results were always there, and I was diligent, by the book in my approach for various goals. I didn’t like feeling limited in what I should teach when I had more “strings on my bow”, as they say in French, or more tools in the shed. So I combined instinct, common sense and the scientific research that organizations like NASM promote.
Where’s the problem? Simple: the programs taught and prescribed as is for hypertrophy (size), strength, power etc would change so quickly the body would barely have a chance to adapt and then bam! You change a few too many variables. Another thing that was fundamentally wrong is that the programs are designed and instructed as a result of University studies and research where subjects are placed in the ideal conditions to perform the program and generate results. In other words, they were put in a vacuum. And you do not live in one!

WHERE’S THE BEEF?
My beef with such programs is that unless you place everyone in the same vacuum, you will not deliver the results such programs promise. As trainers, we need to make a clear understanding to our clients that unless you have the perfect schedule of sleep, naps, timed nutrition, stress-free environment (from annoyances like traffic, bills, paycuts, layoffs, your neighbor’s lawnmower when your baby’s taking a nap, your stained shirt on your way to a meeting, marital bickering etc…), you have too many variables to factor into your progress, are at least, the rate at which you will progress.

VACUUMS DO WORK (FOR SOME PEOPLE):
Truth is, if you are lucky enough to find that client who can do everything you want them to do, you will get the results at the rate promised. I have one such client whose online business allowed him the freedom to train, eat and sleep when instructed and he saw his body weight jump from 179lb to 206 with minimal fat gains, in about 10 weeks. I see celebrities and their “celebrity trainers” create indirect pressure on “commoners” when they themselves put on massive amounts of rippling muscle in short time (ahem, if you think they take something, they probably do, but then they may not since they do not have your daily worries). If you had all day and a few months, plus a fat paycheck and the possibility to make millions from the incidental stardom you’d get, to just work out and get the body necessary for the role, you probably would get there too.

CONCLUSION:
Everything you do allows you to get fitter and better if properly designed. Don’t believe the workouts you see in magazines as they do not reflect more than 5% of the actual work that’s done. But please understand that no one lives in a vacuum and unless you isolate and eliminate each and every variable out of your life until you find out what doesn’t work, you have to keep playing till you find out what’s best for you. I mentioned that in a previous blog, where knowledge and artistry meet. You can paint by numbers, but you’re not Picasso. I’m no Picasso either, but I’m putting in the time.

December 14, 2010

Spartan Race & Warrior Diet

Filed under: Environment,Fitness,Health,powerlifting,RKC,strength,training program,Vibram Five Fingers — Tags: , , , , , , — Philippe Til @ 12:11 PM

On Sunday, December 12, 2010, I participated, along with 3 other tough guys, in an event called the Spartan Race.
Rather than do the thing on my own, I thought it’d be more fun to have a team (besides saving a few beer bucks on the registration fee and building team spirit).

I like to work towards a goal, and the mere training goals of strength building or hypertrophy didn’t tickle my adrenal glands enough to generate any kind of training fire inside me. While my personal routine didn’t change in preparation of the event, I wanted to prove that I can be ready any time, any day, and that the conditioning I put myself through would be enough. So, the only variable I changed in my training was my diet, which was great because I embarked on a journey I’ve been hearing about and wanted to experience myself after rave reviews. I’m talking about Ori Hofmekler’s Warrior Diet. My personal results have been fantastic and I am glad to endorse it!

Why The Warrior Diet: Switch on Your Biological Powerhouse For High Energy, Explosive Strength, and a Leaner, Harder Body?
Well, for starters, if my own coaches and RKC comrades have been raving about it, it was endorsement enough for me to give it a shot. Designed for efficiency and maximal energy, it seemed like a no-brainer since my journey as a new father has been tough on the eating and sleeping schedule, 2 vital components of any successful fitness program. I directly asked Pavel Tsatsouline, who’s been on it for years I believe, his take on it. While it wouldn’t necessarily pack mass on me, it would give me plenty of energy and time to both work and take care of the baby when my wife needed time for herself and her work, in between my own clients.
Since any balanced diet revolves around insulin management, I was skeptical because all I was ever taught was to eat frequent meals during the day, which prevents overeating and “survival” metabolic slow-down. See, the Warrior Diet has you go through periods of controlled under-eating during the day alternating with over-eating at night.

I can almost see your furrowed brow on one side, raised brow on the other side. Some of your “hmm…” can be heard through the web too!

WHAT’S THE DEAL?
Hofmekler has you eat only live and raw foods during the day. Coffee or tea is allowed. Drink as much water as you want of course. Squeeze some fresh veggies and fruits and guzzle it down, chew on some raw almonds, cashews or pistachios. Hunger is a sign of vitality. Of course, don’t mistake that for an anorexic program! You eat enough to sustain and actually stimulate insulin release and get you going, burning fat and preserving muscle. You can even ingest a protein shake. But don’t stuff yourself like the domestic nomadic Zoo animal our society turned us into. Think predator, hungry, strong and driven to survive and thrive! When a big cat like a lion or a tiger feasts, they eat till satisfied, unsure of when their next meal comes. That’s you at dinner time. Eat till you’re more thirsty than hungry. Follow the VERY HEALTHY order of salad first, then your veggies, then your protein and if you have room, your carbs. Mix and match textures, colors, tastes (crunchy, soft, sweet, sour, savory, green, red, cold, hot…) and eat away. Then, rest up and sleep. While asleep (night time, circadian rhythm), you only use enough calories to rebuild your muscles from your hunt (I mean, training), while stocking up energy for the day ahead.

Think warrior, Roman soldier: when do you have time during battle to take a break and eat. Your adrenaline’s pumping, you’re hungry for life, food but need to stay razor sharp. How do you think you’d do if you felt like after Thanksgiving dinner while trying to slash away at your enemies? Lethargic is my guess. Save that for sleep!

Hofmekler goes into better detail in his book, and I urge you to give it a shot. I wouldn’t if I didn’t try it myself.

COMPARE TO OTHER DIETS
I have always been a fan of the TNT diet, which taught me that we only burn carbs at high physical intensity training (weights, sprints, martial arts, surfing, tennis…) and burn fat when our heart rate is slow/resting (blogging, sleeping, surfing your desk, watching TV…). The Paleo diet adheres to the same principle, though I am no fan of eating liver, kidneys or any other filtration organs and I do mind eating the better cuts of meat. I am picky, I won’t eat certain parts, like the heart or the brain. Sorry, Paleo dieters, you’re better people than I am, and I see no real reason to do this, other than maybe to generate less waste from the animal that “donated” its life.
The Zone diet doesn’t work, because not everyone’s needs are the same. Athletes vs couch potatoes, pregnant vs non-pregnant women, marathon runners vs shot putters. You can’t say we all need 30% fat, 30% protein, 40% carbs. And ultimately, the body reach homeostasis, so why not try something new, that makes sense and is on par with your goals? It even works if you’re not a lifter, and just want a new program. Read it, read Ori’s points and analysis.

WHAT IT DID FOR ME
I started 10 days before my 5K obstacle course in the Malibu mountains, the infamous Spartan Race. By body fat percentage was at 12.5% on a Saturday. On Tuesday, I had dropped 3% body fat at my annual physical exam. My lifts, my energy and my mood have been better. On the day of the race, after completing uphill runs, scaling steep 10′ walls, mud crawls, cold water swim, cargo nets and gladiators with big foam sticks at the finish line, I felt exhilarated, elated and I never got sore nor did I feel more fatigued than after a “medium” intensity workout!

To me, that was validation enough in my eating with the Warrior Diet, as well as my training with kettlebells, powerlifts and natural movement patterns, staples of my (and your) physical fitness development!
(I did run wearing my Vibram Five-Fingers and was glad I did. The grip and agility it gave me, especially after crawling through wet, muddy areas, was a nice welcome compared to wearing soggy sneakers!)

October 16, 2010

FAST Pillar #2: Agility

Filed under: exercise.,Fitness,Training,training program — Tags: , , , — Philippe Til @ 7:21 AM

Agility is defined as the ability to move quickly and easily. Athletes such as basketball players, tennis players, martial artists, surfers, soccer players (among many others) possess the quickness to perform their tasks, fluidly shifting their bodies in one direction then another.

SAQ IT TO ME!
There are many tools available to the training world for drills designed to develop SAQ drills (speed, agility, quickness), where you develop not only mobility and power quickly, but also hand-eye coordination.
Everybody benefits from agility drills because they tend to incorporate (if designed properly) all the muscles you’ve been training because it puts them to use for their intended purpose. Not only that, agility drills program your muscle memory and require your complete focus on the task at hand, dialed in to what you’re doing instead of doing mindless repetitions of one exercise.

PLAY-BASED ACTIVITIES
Boxing drills with focus mitts, medicine ball wall bounces or partner drills, running drills with sudden change of direction, to name a few, all belong in the Agility “bag” of your “Origin Motion Fitness”.
Personally, I love to have fun with such drills and even more so, love to participate in activities that require agility because of the fun factor. Play-based activities are great for hormone regulation and general physical development (tied in to hormones anyway). Look at lion or cubs, puppies or kittens. They’re playful and rambunctious, but behind their cute wrestling lie the foundations of their skill development as future awesome predators. I remember in ground grappling practice when my instructor wanted us to just “play” and move from drill to drill. An hour later, we’d be tired but never felt like we worked! How about when you go shoot some hoops for fun with your buddies, or toss the old pigskin? Pretty good workout, yet your approach to it isn’t about work.

Agility develops reflexes, visual acuity, sharpness of the mind. It allows you to make quick, efficient decision in a split second and can prevent an injury, avoid a car crash, allow you to fall and minimize impact, or throw the punch that wins the fight!

For more info, check out Origin Motion Fitness.
To read the about the first F.A.S.T Pillar on flexibility, click HERE.

December 14, 2009

Navigating the seas of strength.

Filed under: bench press,entropy,exercise.,food journal,grip,kettlebells,plan,powerlifting,strength,Training,training log,training program,workout — Philippe Til @ 10:02 AM

It is by knowledge and experience that I navigate the oft tumultuous seas of fitness.

Defeating physical pain, conquering mental anguish and surmounting performance plateaus, I pilot the only vessel I’ll ever carry from the pre-dawn of my life till the lights go out at dusk.
I seek uncharted biological territories, but heed the warnings of captains before me. I’ve sailed the planet through peaks, valleys and oceans, successfully challenged monsters and battled with wits and brawn at my side. Some beasts I haven’t tamed, others are emblazoned on my crest.
“Be water, my friend”. Sometimes, I resist its currents and fight its tempestuous nature, other times I let it guide me through its channels to where I ought to be.
With the realization that it is sometimes beyond me, survival comes from accepting its beauty. You can depart from any port, circumnavigate the globe and find yourself in the very place you left physically, but have you embraced the journey?
You can Powerlift, Oly lift, body lift.
You can machine press, dumbbell press, barbell press, kettlebell press.
Upright row, seated row, bent-0ver row, renegade row.
Pull-up or pull-down.
Bench press or push press.
Relax to the point of tension.
Slow grind or fast & loose.
Clash with Titans or defeat Goliath, for sometimes, a well aimed little metaphoric pebble can take you down for the count. Even the greatest warrior Achilles had a weakness.
Search your golden fleece, find your golden goose. Your journey awaits you, but you must prepare for it.
Embark with me, join the ranks.
Soon, the Actionaut will leave these banks!
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