Cutting Again?!?!?!

It is true. I have once again began a cutting cycle, as those love handles were starting to creep out on me again while I completed the 5x5 and Functional Fitness programs. Not to mention the Squat everyday which was a waste of time, yet left me HUNGRY always!

Anyways, I am going to be moving soon for my job and need to show up in the best shape and make a great first impression. FITNESS is a very important part of the Military Lifestyle and the Profession of Arms. Therefore, I am once again cutting and will be eating right at my approx. macros to stay the same. I will just be adding additional cardio a couple times a week to get that chiseled look.

Here is my progress at 1 month:

Now keep in mind these are morning abs and my stomach has had nothing in it minus 2 scoops of quality Casein protein approx. 8 hours prior., since dinner the night before.

Stay tuned for more updates!

~D

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I am done. 30 days have gone by and every single day I squat. Sometimes it was front squat, sometimes it was back, but every day I did it. Why than are there no before and after pics you ask? Simple. The program did not work for me as I thought it would.

So far, almost every blog post I have made has been to at least some extant praising a certain program or manner of building muscle and losing fat. However, this one is the exception. I will say I did add some weight (in the form of about 20 lbs) to my overall PR on the normal stance back squat after the program was finished. BUT, the program did not deliver the results you see advertised all the time.

Now, it is back to my normal program of functional fitness at least three times a week, with cardio and yoga worked it. We will see how it works out.

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I'm back! So as many of you have probably noticed I haven't posted in the past month and a half or so. I have been super busy with Army work and new fitness goals. Recently my wife and I completed in another 1,000 lb club tryout here at our post and were both successful again.

During the competition though, I noticed I am significantly stronger in my upper body compared to overall body weight and size than my lower half. This was actually really obvious considering I was able to do a pause rep touching the chest for 300 lbs on bench press this time, but only completed a PR squat of 355. Hmmmmm, this just doesn't seem right. What will I do about it.

SQUAT EVERYDAY! After a lot of Youtube research, lol, and some reviews and dialog on Bodyspace I have decided to try out a 30 day program which focuses on your legs and core. Basically, I took the program, leaving the squats everyday, and adjusted the accessory work to my liking. You can check it out here:

Ok, so the point of this post. I will be starting this new program next Wednesday ( 09SEP15 ). So stay tuned and follow this blog by entering your email on the main page!

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Want to FINALLY see your abs? Here's how to in 3 EASY steps.

   Since getting into weight lifting/body building again, and I say again because this has been an on again off again obsession for me since high school, I have never been able to really see my abs and still posses the strength to lift what I want.....Until now that is!!! Let me give you the three steps I have been following to get results.

But first: My before picture from February 2015:

Before picture taken around February 22nd 2015.

In this picture I weigh approximately 207 lbs and 22% body fat (according to Army measurements)



 Step 1: Prepare Yourself Mentally and set a Goal

   This step was easy for my wife and I this year, as we are going on a trip to Morocco as well as having a photographer friend take a fitness couple photo shoot some time near the end of summer 2015. So, my goal: Get below 15% body fat while continuing to be able to meet the 1,000 lb club minimums as well as keep other peripheral records ( curl, etc.) at my current max or close to it. AND...finally see my abdominal muscles.

So, what are you waiting for, give it some thought and determine your goal...RIGHT NOW!




  As you can see above, on June 4th 2015, about 4 months after starting towards my goal, I am getting very close. Down from 207 lbs to 190, down from 22% body fat to 16.4%.

Step 2: Meal Prep

   You have heard it before I am almost sure, and if not then here you go. ABS are made in the kitchen people. Well in all reality ABS are of course made by exercise by they are SEEN by proper diet and nutrition. Remember, a diet does not mean eating less it just means a consistent pattern of eating habits. Now, I won't try and argue meal prepping is easy as my wife does it for her and I. However, I will tell you....IT WORKS! Once you have figured out your calorie intake daily to meet your goals, determine a meal plan which works towards your goal. Also remember to eat the proper amount of protein, carbs, and fats!

June 5th, 2015 Abs are finally showing

Step 3: Proper Exercise Program for your Goals

   There are so many different types of exercise programs available to you. Unlike in the past, a quick search on Google or Youtube and you have thousands of free exercise programs with in depth detail to follow. However, unless you know the correct balance of strength training (weight lifting) and cardio to meet your goal, you will not be working towards it as fast as you could be.

   Remember my goal, which included body fat loss and strength retention? This means I must still lift weights almost daily to keep my muscles strong. Yet I need a steady cardio program as well to help increase my energy expenditure for the day to lose the body fat I want to lose.




Dead lifting almost 2 1/4 times my BW. Photo June 5th, 2015



Bad leg genetics? YES. Does it matter? NO...Work hard and see results. Photo June 5th, 2015

 





    So, now that you know it is possible to see the results you want with three easy lifestyle and mental changes. What are you going to do about it? The results you want, strength and body, are waiting for you. You just need to decide to make a change and go get it today!

 

    Stay tuned come late Summer for my final results!

 

~ D

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COUNTDOWN: 5 Changes to make for your Summer exercise program

The first day of summer is approaching FAST. June 21st 2015 (also Fathers Day) is just 2 weeks away. This means warm weather, LOTS of sun, and plenty of days at the beach or lake if you are the water type like me. There is no need to drastically change your lifestyle though. Here are 5 easy tips and tricks to modify your current exercise program and daily actions to help get the best bod this summer!

Number 5: STOP running and start HIIT

I have preached the benefits of High Intensity Interval Training HIIT on several previous blogs, and I will do it again now. The amount of energy exertion and aerobic and anaerobic benefits during a HIIT session are off the charts! You will start to breathe easier, develop muscle endurance like you have never known, and best of all shred your stubborn belly fat like never before. Trust me....

                           Number 4: Start a program with Compound lifts and less rest

Ever wonder why Crossfitters are so jacked? How about that guy or girl you see always using the barbell for squat cleans and dead lifts? The answer is simple. Compound movements elicit the use of several major and minor muscle groups to properly and successfully complete each repetition. If you want to lose body fat and build lean practical and functional muscle, this is the way to go. Replace your boring shoulder presses with a similar exercise to that shown above. Start with a dumbbell clean and then press overhead. This alone adds close to 500% of muscle recruitment compared to the latter.

Number 3: Change up your scheduled cardio and strength training times



There are several benefits to changing your normal routine for summer. First, your body starts to get complacent with exercise over time, this includes both cardio and strength training. Changing your normal routine can and will help you break through plateaus as your body is forced to adjust to the change and adapt to overcome it. Second, if you are like me and most Military service members you primarily conduct cardio in the morning and strength training later in the day. However, it is difficult to complete a good solid strength training program without a gym. This limits you ability to enjoy the season in the afternoons if you are stuck in a gym for hours. Wake up early, complete some weight lifting in the AM and then go outside for a quick round of HIIT like sprints in the afternoon. Cut your afternoon workout time in half and enjoy the day! Which brings me to Number 2...

Number 2: Exercise outside!!!



It's the summer! Enjoy the life sustaining benefits of sunlight and warmth. Do not feel like you must be in the gym only to complete a good strength training workout, or cardio for that matter. Like I stated earlier sprints are a great way to workout outside, and the sunlight and warmth will help elevate your heart rate for maximum fat burning. I also enjoy completing a nice workout in the sunlight when possible. My example exercise: Take one Olympic bar and some 45 lb plates, one kettlebell, and a circular track. Do some circuits of light jogging for about 400 m, followed by clean and press, and kettlebell swings. Repeat 8-10 times and feel the burn, and enjoy the results!

Number 1: Meal prep, Meal prep, Meal prep!!!

The absolute worst mistake to make this summer is having a great exercise plan and then not ever seeing any results because your travel or leisure time influences you to make unhealthy eating choices! The answer to this problem, you guessed it: MEAL PREP. There are tons of Youtube videos and blogs alike out there to help with basic meal prep and this simple technique will help you stay full longer and help alleviate those unhealthy food choices while out and about. Enjoy your summer!

~ D







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Stonglifts 5x5 After video with Lift Footage for Constance

So, I know this is a bit overdue...but operation temo has kept me busy at work.

My wife and I decided to give the Stronglifts 5x5 program a try and dedicated 8 weeks to strictly following the program. The results were actually very impressive with both of us gaining an average of 15% for our 1RM in the major Olympic style lifts.

Check out the video for my wife Constances after results, which served also as her trial run at the womens 500 Lb weightlifting club.

To use this program yourself check, check out my previous blog about the Stronglifts 5x5 program and give it a try!

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Ride a Bike to get Fit

If you are anything like me, you are in love with weights. I can not get enough of that iron sound between reps of deadlifting, or the all too familiar burn after a good hard lifiting session. THE PUMP is amazing.



BUT, I am a hard gainer. This means it is difficult for me to put on size, not neccesarily strength, but size for sure. Even more, when I do get size, I get size in my belly and my love handles as well. This is why intermitent cardio training, 3-4 times a week is a must for me.



Now, HIIT is by far my favorite and I am especially fond of Tabata's 20 sec. on and 10 sec. off cycle. This can be escruciating on joints and sore muscles though, so I have my other great love. Mountain biking. I don't mean your average joe grabbing a bike and going on a slow stroll around the block either. I mean sweat dripping, legs burning fast paced up and downhills with some switch backs in between. Try it out, start with just finding a nice trail and going hard for about 15 minutes out one way. Then rest for just a bit and try and beat your time back. YOU WILL SEE RESULTS.
                                      



If you are reading this in the Germany area, check out Hohenfels Outdoor Recreation and go on a group mountain bike ride for free every Thursday. The group only goes as fast as the slowest person so don't feel intimidated.

~D

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Stonglifts 5x5: 8 week challenge COMPLETE! Unofficial results and teaser..

Today was the day. Thank god. Exactly 8 weeks ago today my wife and I decided to try out the Stronglifts 5x5 program, giving it everything we have with no excuses. Now, neither of us are new to the gym, and thanks to the Army I have been in the Iron game for several years now.

 

With that said, this was one of the roughest programs I have ever completed. Not exactly due to the weight, although the past couple weeks has been very difficult in that aspect, but more due to the constant strain on large muscle groups and never ending soreness.

 

For now, my wife and I are taking a deload week until either Thursday or Friday of next week, and then we will max out to see our new 1RM's for: Squat, Deadlift, Bench Press, and possibly overhead press. However, I am expecting some nice results as my personal stats are:

 

Before 5x5:   Squat 1RM: 350 lbs, Bench 1RM: 315 lbs, Deadlift 1RM: 430 lbs as seen in my recent 1,000 club success

 

 

After (as of today):  Squat 5x5 reps: 300 lbs, Bench 5x5 reps: 275 lbs, Deadlift 1x5 reps: 375 lbs

Of course these are weights i used for the final 5 sets of 5 rep exercise and the total 1RM now is unknown until next week, but I am very positive it will be a good increase over 8 weeks ago!

 

Please come back next week and check out my final review results in video form!! See you then!

 

~ D

 

 

 

 

 

 

 

 

 

 

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Don't be fooled by Photoshop and set unrealistic fitness goals

In the spirit of opening every ones eyes to the amount of photoshop and other corrections which take place on magazine and online fitness ads, I have decided to spend NO MORE than 15 minutes editing one of my own photos.


Original self progress shot

As you can see above, here is my original picture. This was taken to use on Bodybuilding.com's Bodyspace site as my before progress picture for a 8 week cutting cycle. No edits, poor lighting, and raw.

However, with just 13 minutes (I didn't use the whole 15) and a free online photo editor, I was able to edit the picture drastically.

Edited Photo



Yes, I know with a zoom tool you might be able to find some jagged edges, etc. But remember, I am just an average guy with average IT skills. Imagine what a magazine editor or professional photographer might be able to do.

Notice I have removed my tattoos, enlarged my biceps and triceps, modified my neck and chin line, and finally got rid of that excessive mid section fat. In 13 minutes!

Do not be fooled by professional shots of fitness professionals and models. Yes, there are plenty of people with absolutely gorgeous bodies in this world. But we all have imperfections!

~ D



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Summer is here, and beilive it or not....You CAN burn fat AND build muscle

   As a Soldier, fitness is always on the list of top priorities. No matter what unit you serve in, in what capacity, doing whatever job you are doing, you MUST remain fit. For a lot of us, as young men maturing while serving our Country this means muscle size and strength. The problem is, as young Soldiers become more interested in the size of there muscles and how much they can bench presss, they tend to put on weight in the mid section.

 

Great article from Bodybuilding.com

 The reasons for this are numerous, but for me has always boiled down to the old belief that you cannot burn fat without risking losing a lot of muscle mass.

THIS IS NOT TRUE!!

There are various studies which debunk this theory and have excellent resources for one to plan an appropriate diet and exercise regime set on the goal of losing stubborn belly fat but still adding muscle mass.

I also have personal experience with this and have been able to add significant mass while shredding my core down to a "6-pack". It works trust me, and it is not that hard.

~ D

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What is Soldier Fitness?

  

  A new little spoof intro video I put together to help promote the page. Please share with your friends, and give it some love by leaving a like or comment!

Look forward to some great new motivational and How To muscle building videos in the very near future!

Twitter: @Soldier_Fitness

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BUILD MONSTER TRAPS....In less than 10 minutes...

So you have been hitting the gym lately and notice your muscles growing. Yet you seem to be missing something. TRAPS! Although you use your traps in most pulling upper body workouts, many people do not actually work them like they should.

Take a look at my video below for a quick way to get a full pump in your traps and starting adding size today!

Also, I have started a NEW FACEBOOK GROUP for those of you who want to share your videos and fitness ideas as well. Join and share some good content and you could be featured here!

~ D

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Easy, Healthy Meal with 40 Grams of Protein PER SERVING!

Bang Bang Chicken and Shrimp

 You want something easy to prepare? You want something delicious and filling? You want 40g + of Protein per serving? Than this meal is for you.

Bang Bang Chicken and Shrimp, it's whats for dinner. I have wrote a couple articles so far stressing the importance of healthy meals with the proper subsistence to amass gains AND burn stubborn belly fat. However, I must say this meal is the best bet yet. Mainly because of the Protein content per serving, but also because of the great taste!

There are too many studies out there to count which focus on the proper macros for bodybuilding and gaining muscle. I have seen studies which site National University Credentials ranging from daily protein recommendations of 0.7-0.8g per Lb of body weight all the way to 1.5-1.7g per Lb of body weight? So how do you know which study to trust?

Simple. Try for yourself. Comment below for recipe and to let me know how much protein per Lb you intake daily!

~ D

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Weekend Rest: The Key to proper recovery and muscle growth

The majority of amateur bodybuilders, and I mean REAL amateurs not competive level amateurs, complete there lifting workouts throughout the week and take the weekend to rest. This is especially prevalant in the Military lifestyle. I have spent years training Soldiers, but only during the week.

6 AM formation, 6:30 PT (Physical Training) for an hour and then on with the work day. However, what actually happens during the weekend? And how does rest affect your muscle growth, anabolic, and metabolic rate?

There are countless articles out there explaining that during sleep, your body's anabolic rate is much higher. This means your body is working overtime to repair any muscle tears (What occurs when you lift hard) and rebuild stronger.

This is not only true during sleep though, although this may be the most important time for rest and recovery. However, many of us in the Army rest on the weekends. The key to rest and recovery is just that, REST! Allow your body to rebuild itself, help by supplying the proper nutrition, to include a lot of protein if you are trying to build muscle size and strength!

Here is a great article on rest: Article source: relentlessgains.com

I am sitting here writing this article on a Monday. I will admit this morning, I emt my gym partner at 0900 at our local Military Fitness Facility to complete a 5x5 workout set. This included 5 sets of 5 reps of Squats, Overhead Press, and Deadlifts. However, as I arrived at the gym I felt tired and tight.

My mind was elsewhere, and I had already accepted the defeated attitude. Understand, our 5x5 program is now half way through and the lifts are HEAVY! We are currently at approximately 70% of our One Rep Max (1RM) and we are doing 25 repetitions! It gets hard fast.

However, I thought about it and realized I had a whole weekend of rest behind me. So I changed my attitude, completed some dynamic stretching and warmups and I was ready to go. The outcome was a satisfying complete workout with great pumps and tons of motivation.

Just remember, if you rest your body will respond positively and every time you pick up that barbell or whatever your lifting, you will be able to pick up more and more weight!

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Boost Your Metabolism/ Gain Massive Leg Muscle/ Lose Fat Fast With...

RUCK MARCHING

Ruck Marching is not only for the Military these days. Anyone with a backpack and some weights can train Military style! Check out my most recent Fitness Video on Youtube for a great example of this.

If you think you may enjoy this type of exercise look for the description below my video for some great links backing up the benefits of Ruck Marching as well as some links for great gear.

~ D

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5x5 Strength Program Intro

Here is my first video in my new 5x5 Strength Program series. Sorry about the low volume, as this is my first voice over and I obviously need some practice :)

Click here for the VIDEO

I hope you enjoy it. Subscribe for future videos, as well as posts explaining the benefits of this program and how to modify for intermediate or advanced lifters!

~ D

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New videos coming soon!!!

So, I am sorry for my absence for a couple days. Also, thank you for the thousands of site views in reference to my 2 Military HERO posts!

I have been helping my son and daughter the last couple days, starting up their very own Youtube Channel. So far it seems like a great way to get them to brainstorm and spend time being productive!!

My son and daughters channel!

Anyway, I will be devoting some time to my PASSION, this blog and my Youtube Channel, and uploading some great new content soon. 

Keep an eye out for two new series (Video blogs):

1.) Stronglifts 5x5 review and my own version of this exercise program.

2.) HIIT (Tabata) workout advice and new app I am currently developing!

So in the meantime, why don;t you check out my kids videos so far and give them some likes or subscribe if you enjoy!

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Invest 4 Minutes: BOOST Metabolism and SHRED Fat

If you have never heard of Tabata's, you need to open a new window and do a GOOGLE SEARCH on them immediately! This High Intensity Interval Training (HIIT) method was designed by a Physician by the same name, Dr. Izumi Tabata and tested on Olympic athletes. Here is a great article about the Origins of Tabata/HIIT.

In 3 months I went from pudge and love handles to this...

   I challenge all you reading this to try this HIIT workout type just ONE time... Then leave a message for Soldier Fitness on Facebook, Twitter, here, or Youtube and let us know how you feel. For a basic workout with bodyweight only to try at home try this from my Youtube channel.

One of my original Fitness videos from 2012.

This is the exact workout I used to lose 3" off my waist and 12 pounds in just 3 moths in 2012. Works great!

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Military Fitness Hero 2: Paige Vlieger

For some people, aging is just something we accept. As we leave our adolescence and transition into adulthood we become complacent, even if we are unhappy with ourselves. Where we are in life and what we have become is just accepted. These people go on about their everyday lives only dreaming about changing and never taking action. 

 However, every once in awhile a person refuses to accept this reality. These people not only realize they can change but take action to make it happen. After all, life's problems wouldn't be called hurdles if there wasn't a way to get over them.

Find Paige on Facebook HERE!

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending. ~Attributed to Carl Bard







  Paige began her journey into serious fitness in 2011 while her husband was deployed to Afghanistan with the US Army. What started as simple lifestyle changes including healthier eating and daily walks has since morphed into a whole new lifestyle and career.

  Her journey into fitness not only includes personal transformation, but transformation of others as well. She has taken the lessons she learned and applied them to design fitness plans and train others. Paige is currently working at a Military Fitness Center where she designs workout systems, trains, and mentors others to help live a healthier lifestyle as well. 


Paige holds multiple credentials and certifications including:

• BS in Nutrition and Exercise Science
• CPT
• Group Fitness
• PN Sports Nutrition Lv1
• TRX Instructor
• Fat Blast Boot Camp Instructor/Designer 
• and many others...

Paige has taken her success as an athlete to the stage in the most recent years, attending several events. In August 2014, Paige competed in the Stuggart Classic. Then in October 2014 she competed professionally in the IFBB German/American Open. Most recently in March 2015, she took her skill set international and competed in the Annual Fitness Helsinki competition, placing third in her class. A success most of us amateur bodybuilders only dream of!


Some of Paige's other notable fitness accomplishments include racing in several Tough Mudder and Spartan Races. Paige also competed in a Military Mud Obstacle Course, placing first for her division. She is active daily in her local Military community, completing numerous charity and Holiday runs. 

 If you can't understand now why I have chosen Paige as a Military Fitness Hero, then this is the wrong page for you to visit. Her list of accomplishments are only limited by the space the internet allows me to type this article in and will only grow with time.

Thank you for the inspiration Paige!

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YOGA for Bodybuilding/Sculpting your physique

You heard YOGA is not right for Bodybuilders? You heard WRONG. Flexibility, to include joint and tendon strength and mobility are key to preventing injuries and keeping that great form you worked so hard to learn.

Check out Christopher at bodybuilding.com

 

I have seen it time and time again, even experienced it myself leading to a massive lower back injury. Someone spends the time and effort required to master the form for a certain lift. Than they add weight and form goes out the window. Take the squat for example:

o  Proper placement of the barbell
o  Solid stance
o  Leed with the hips and keep proper balance on feet
o  Don't over extend your knees, keepign them in line with your feet
o  Keep your chest high and perform proper depth

The list goes on and on.... These are great tips and pretty easy to follow if you have at least moderate experience performing a proper squat. How come than, as soon as the weight raises above ones "comfort" zone do we have a tendency to lean forward, or lift with our back?

The answers are as numerous as the questions. However, one answer is seldomly discussed. FLEXIBILITY and MOBILITY. Please take a look at a video below by Ben Pakulski and really pay attention to his words of wisdom regarding YOGA and BODYBUILDING.

Ben Pakulski Yoga in Bodybuilding

 

Bottom line up front or BLUF as we say in the Military: This man has decades of experience and several credentials to back it up. Next time someone asks if you want to try out Yoga, maybe you should tell them yes!

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Military Fitness Hero 1: Constance Edwards

Some of you may say I chose my wife as the first Military Hero to write about for obvious reasons. Other, who know her understand why. She is a BEAST....

Wife, mother of three, and athlete. She is smart, caring, and beautiful (I know I am biased). constance has helped raise three children while overseeing a house, bank accounts, and anything else you can think of. All while married to a Soldier. Those of you who are currently Military families, or once were, understand the struggles which come from this lifestyle. However, others may not.

As for fitness, she is top notch. Having started taking fitness seriously just a couple years ago. Constance has already successfully completed a Tough Mudder and 2 Spartan races. However, Constance's fit lifestyle expands beyond just the gym and obstacle courses. She has completed 5Ks for charity, embarked in deep ocean scuba diving, and gone cross country mountain biking on several occasions.

Constance is the rock of household and when everyone else wants to give up manages everytime to lift their spirits and get them back on track to living a healthy and happy fit lifestyle!

To contact Constance for advice or tips on your journey to overall fitness please click the email link at the top of this page or comment below!

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Military Fitness Heros

I will be starting a new page which highlights certain Military related people who have stood out and excelled in fitness and life. Of course my wife will be first, and second is lined up also. BUT.....if you have someone you would like to nominate for this page please let me know and I can get started on their story as well! Comment below or email me...

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FOOD for GAINS... Nutritious and delicious!

Easy to cook and delicious healthy meals to support muscle building and fitness.

Portabella Mushroom Jambalaya Chicken with Jalapenos

Credit: Constance Edwards

Shrimp Curry with Asparagus

Credit: Constance Edwards

Two fast and easy healthy meals which are on the lower side with Calories but contain great protein and carbohydrate sources. RT or comment below for recipe.

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5x5 Workout Split for Guaranteed Gains

Solid gains, more strength, and new personal records! Some of the most successful bodybuilders, power lifters, and Olympians to date have used the 5x5 workout split to burst through plateaus for decades. In 2007, a man named Mehdi took all this information and laid it out in an easy to follow website which he calls STRONGLIFTS 5x5. Go ahead and take a look at some of his videos below.

Stronglifts 5x5 Full Workout A

Stronglifts 5x5 Full Workout B

With these two videos, and the help of either Mehdi's app or his excel spreadsheets you can easily be on the way to a new you! Even if you are an intermediate lifter such as my wife and I you can add peripherals such as pull-ups, bicep curls, etc. to help get that "Pump" many of us love.

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Want to join a 500 or 1,000 pound club?

You don't need to be a gym member, only have a place to do three exercises! Bench Press, Squat, and Deadlift.... I recently competed and managed to get a total of 1,095 lbs at 197 lbs body weight. If I can do it you can to. Comment below if you want to know a sure fire way to get this goal. It is a simple exercise routine, designed and used by famous bodybuilders for decades.... Even Arnold!

Here's my video from our recent competition! 

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REST is just as important as every other part of fitness!

Today is a weekend, meaning I have three kids sitting around the house bored and asking for food every 30 minutes. Somehow it became our job as parents to entertain our kids on their off time. What ever happened to the days we would stay outside from sun up until sun down as kids, just playing all the time...

Remember, your body needs rest to properly recover from the stress you put on not only your muscles but your hormones, ligaments, etc...... With the current 5 x 5 program my wife and I are running, which you can find at Stronglifts Website, we work out three times a week heavily and then light stuff and peripherals on some other days.

Take a look below for some videos of how I chose to spend my time resting up for next weeks lifts and have a great weekend!

Spartan Race: Munich, Germany April 2014. Watch on Youtube

We decided to make a rap video for fun. 

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Healthy Eating for a Healthy Body

Brazilian-Style Seafood Stew...Now THAT's whats for dinner.

RT @soldier_fitness for recipe..

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Comedy Section

Although I am starting this blog on 06 March 2015, I have TONS of older content on Youtube. Here's some of my older comedy videos.

Go ahead, you know you want the secret. Watch on Youtube

Scaring my son half to death. Watch on Youtube

Having fun with the Root Suit in Germany . Watch on Youtube

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Some of my older Fitness videos

Although I am starting this blog on 06 March 2015, I have TONS of older content on Youtube. Here's some of my older fitness tutorial videos.

Tabata Core Series: 4 min HIIT routine. Watch on Youtube

My original Tabata Instructional Video. Watch on YouTube.

FULL Tabata Trifecta ( 3 Tabatas). Watch on Youtube

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I want to share some of my older posts through Facebook and my Youtube channel: Dustins Video Space

My Youtube channel has been around for years. I wish I would have started this blog earlier to go along with my videos, but really never thought about it. So, without boring you any more, here's some of my older content to have a look at:

Above is a video describing a great way to use High Intensity Interval Training  (HIIT) to shred fat and sculpt your abs fast.

A little comedy video I did with my kids years ago.

Go ahead check out my Tough Mudder adventures...in Germany!!!

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Welcome to my BLOG

Let me start with a little about myself. My name is Dustin and I am a U.S. Army Soldier. I have been serving for just over 6 years, and loving every minute of it. I decided to start this blog for many reasons, the main goal being to help motivate and educate others about the fitness lifestyle and culture.

    I joined the Army a little later than most, at 24, and struggled keeping up with other Soldiers fitness for a good part of my first year in. However, as I have progressed through the ranks; first as a private, then a specialist, a junior NCO, and finally becoming a staff NCO I have collected a lifetime of practical and functional fitness knowledge.

   Some of this came from basic Army physical training (PT), more from serving on an Army SWAT (SRT) team, and most from trial and error. Now, looking back on my Military career from a physical fitness standpoint I realize all I have accomplished. I have maxed out PT tests, I have completed an Army 10 miler (run), and I have qualified for a 1,000 lb weight lifting club just to name a few.

   So, my overall goal for this blog. I want to document my personal fitness experiences. I want to connect with others who share the same of love of the "pump" you get while lifting Iron. Hopefully this Blog will serve as a place for not only serious fitness videos and commentary but some funny ones as well. See ya later....

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