Weekly Wanderings

Something To Read

Increasing Fitness in the Other 162 Hours

“Increase your non-exercise activities throughout the day. You might notice more fitness improvements than you would if you switched up your programming.”


Something To Watch

Lip Sync Battle with Shaquille O’Neal and Pitbull

Something To Eat

Pete’s Frites

In my opinion, this is the best hamburger in Albuquerque.

Something To Drink


Something To Try

Spartan Race


Weekly Wanderings

Something To Read

4 Workout Rule I Follow To Look and Feel My Best

“My entire approach to working out can be summed up in four rules:

  • choose consistency over intensity
  • remember that ego is the enemy
  • make progress every week
  • do fun stuff

These rules have adapted over time as I’ve gotten more experienced in the gym, and as I’ve grown older and shifted my priorities.”

Something To Listen To

The Road To Character

“We often lament the loss of good character in our society. There’s a sense that our leaders and even members of our community can’t be trusted to do the right thing and are only out for themselves, the collective good be damned. Why does this sense of moral anomie exist? And what can we do about it?”

Something To Eat

How To Make The Best Breakfast Sandwich with Crispy Corned Beef

Something To Drink

Scotia Scotch Ale from Bosque Brewing 

Something To Try

Offset KB Complex

2017 Arizona Spartan Race

2017 is a year of challenging myself physically and mentally.  It’s a year of pushing myself and seeing what my body is capable of.  It’s a year of running wild.  It’s this 2017 goal of mine and interstate 40 that took me and the group that joined me (my amazing girlfriend, her dad, and her brother) out to Phoenix, Arizona for the first challenge of the year…The Arizona Spartan Race.

The sun was shining but it was a chilly morning.  Full of excitement we got to Fort McDowell Rodeo Grounds at 7:45am, the recommended hour and a half before our scheduled start time.  As we were driving in we saw the elite men’s heat starting, some of them were running at a blistering pace, some of them were running at a steady pace and one of them was running to the bushes to pee (Seriously! About a half mile in, a guy already headed to the bushes to pee).

The venue was slowly starting to fill up with more and more people adding to the excitement of the day.  We walked around, checked out the vendor booths, watched the elite men finish, and started warming up for our 9:15 heat.  It was about 9am when we walked over to the start line.  There was an eclectic mix of people all around us taking turns to get over the short wall you have to get over to arrive at the starting line.   There were military personnel, endurance athletes, men, women, young kids, and seasoned adults.  Anyone you could think of was probably in attendance.  I guess this is to be expected when there are approximately 6,500 people competing on just Saturday alone.

About 9:10am the MC got on the mic and started going over what to expect as well as the rules for the course.  As the time ticked closer to 9:15am, he started “pumping up” the crowd.  He would yell out something then we would mimic it.  This continued until he yelled, “go!”  The start of the race is a mess of just trying to separate yourself from the pack.  You run for about half a mile before getting to the first obstacle, a series of small walls you had to get over.  From there it’s  running, crawling, lifting, carrying, getting muddy, climbing, throwing, submerging yourself in water, and finally jumping over a small fire before you cross the finish line.  Oh, and did I mention…If you happen to NOT complete one of the obstacles, burpees are waiting for you.  As one of the shirts I saw says, “Buck Furpees.”


When you cross the finish line, you are left with mixed emotions.  You are exhausted.  You are achy.  You are excited.  You are proud.  As my girlfriend’s brother joked, “I’ve never worked so hard for a participation medal.”  It’s funny, but true.  It’s only a participation medal for most of us, but at the same time it is much more than that. It is a badge of honor.  It shows that you challenged yourself.  You pushed yourself to get out of your comfort zone and try things that most sane people wouldn’t.  (Let’s be honest we’re all a little insane for paying to do these events.)  You weren’t content with living a civilized life.  You wanted to do something uncivilized.  You wanted to run wild.  And for that, I commend everyone who is and continues to challenge themselves in organized ways like the Spartan Race and in unorganized ways like a spur of the moment road trip.  Thank you for running wild and continue to inspire others to do the same.


And in case you’re curious of what my time was. It was…never mind, it doesn’t matter.  What matters is that I did it and will continue to find ways to run wild.




Run Wild, Live Free, Love Strong: A Fitness Philosophy

I was listening to the song “Run Wild” by the Australian duo “For King and Country” and realized this song sums up my fitness philosophy better than anything I’ve heard.

Run Wild

Working out should give us confidence in our physical abilities and allow us to experience as many things as possible outside of the gym.

Live Free

Working out should lead us to be able to do everyday tasks without assistance.  It should make us more self-reliant.

Love Strong

Working out carries a weight with it (no pun intended). It’s our duty to not be selfish with our physical strength.  We need to use our strength to help those who can’t help themselves.  We need to use our physical abilities to make the world a better place.

Fitness is much more than how we look or what we can do in the gym.  Fitness is a way of making life more enjoyable, ourselves more capable, and the world a better place.

Now let’s go out and run wild, live free, love strong.


Objectively Train for Your Goal

I’ve been involved in the fitness world for almost ten years now.  And, during these ten years I have constantly been on the search for ways to make things more simple and clear.

As I’ve been training for a Spartan Race Sprint, I’ve realized that most people have no idea what their overall training objective (end goal) is.  Most people don’t even seem to know what their daily training objective (fitness quality) is.  Is the objective to get stronger?  More conditioned? More mobile?

In my view of the fitness world there are two major qualities and a lot of minor qualities.

Major Qualities

  • Strength
  • Conditioning

Minor Qualities

  • Mobility
  • Flexibility
  • Power
  • Speed
  • Agility
  • Endurance
  • Work Capacity
  • Stamina

Most people just wing it and do whatever the current fad is usually leading them to spending more time on the minor qualities while neglecting the major qualities. This is why every program should be based on an end objective.  The end objective dictates the daily objective. It tells you what qualities you need to focus on and how frequently you need to focus on them.

Piecing all of this together can be difficult and that’s why I’m going to start selling programs that will best help you get ready for different competitions and reach different goals.  The first program will be focused on getting someone ready for a Tactical Strength Challenge and will be available soon.  If you have ever wanted to not only compete in a Tactical Strength Challenge, but thrive, this is the program for you.

I will keep coming up with more programs to sell and will have a few other programs available in the next few months.  And, if there is any specific competition you need to prepare for or goal you want to reach, let me know.


5 Reasons You Should Be Strong


Before I list out the 5 reasons of why you should be strong, I have two disclaimers…

First Disclaimer: “Being strong” is relative.  I can deadlift over 400lbs.  That may sound like a lot to some people and like a warm-up to other people.  It doesn’t matter.  Being strong is relative, the key is the path to getting stronger not the destination.

Second Disclaimer: It doesn’t matter how you choose to get stronger.  You can use bodyweight, kettlebells, dumbbells, barbells, sandbags, machines, etc.  What matters is the effort you make along the way.

  1. Strength gives you confidence. 
  2. Strength is practical to real life.
  3. Strength will help improve your body composition.
  4. Strength helps you stay injury free.
  5. The discipline it takes to get stronger carries over to other parts of life. (The most important aspect of all.)

Make it a goal to get stronger.  It will not only benefit you physically, but mentally and spiritually as well.

Daily Exercise Routine

One of the most common excuses I hear for not exercising is “I don’t have enough time.”  This is why I’m going to share with you a simple 10 minute exercise routine you can do either morning or evening right from the comfort of your home. The only piece of equipment you need is something to hang from.  And, while 1o minutes is not enough time to get you “ripped,” it is enough time to get you feeling better.  Are you ready to get started?

The dead hang will increase hand and forearm strength, make your shoulders more resilient, decompress the spine, and even help you become better at pull-ups.

According to Jonathan Mead, the deep squat will make your knees, ankles, and hips more resilient as well as increase circulation in your lower body.  Deep squats are also well-known to strengthen your quads, hamstrings, and glutes.

According to Tim Anderson, founder of Original Strength, “Crawling is a developmental movement pattern that ties everything about you together…Through crawling, neural connections and pathways are established in the brain that allow the brain to become more efficient at communication between the left and right hemispheres. The better the brain can communicate and process information, the better the body moves. Crawling also unites your sensory systems. It integrates your vestibular system (your balance system), your proprioceptive system (your sense of self in space, or your self-awareness system), and your visual system (your visual system). It can even improve your hand eye coordination…Perhaps the greatest benefit to crawling is that it builds a foundation of reflexive strength…Your reflexive strength, also known as your reflexive stability, is your body’s ability to anticipate movement before it happens and/or reflexively react to movement as it happens.”

The side shuffle will increase leg strength, power, and conditioning as well as improve coordination and power.  This movement is a great complement to running.

  • Broad Jump (aka Standing Long Jump): Perform 5 reps

The broad jump will increase leg strength and power as well as improve coordination and balance.

*Complete as many rounds as you can in 10 minutes.

-Slade Jones