Birthday Fitness Challenge 2025
Darin DavisBottom Line Up Front My mobility ladder routine enables me to live free of chronic pain. The specifically selected exercises are comprehensive for what I (and probably most other people…
Four Key Back Exercises
Back pain. It's debilitating. When someone tells me they have it, I share with them these four exercises. I used to go to a chiropractor weekly for relief from my…
FitKit – Pulling Exercises without a Pull-Up Bar
When I don't have access to a pull-up bar, e.g. when traveling, how can I do pulling exercises? Two options: a table or FitKit. Option 1: Table If I have…
Healing Staff
I learned this protocol from Scott Sonnon's "Caduceus Healing Staff" which came with the "Tactical Gymnastics" (TACGYM) program. The Healing Staff protocol is a set of closed chain mobility exercises…
Arthritis
A relative of mine was experiencing severe back pain and, based on x-ray examination, was diagnosed with arthritis. I, myself, was diagnosed with arthritis in my big toe (painful!). However,…
Delayed Onset Muscle Soreness (DOMS)
For my 55th birthday fitness challenge, my 13 year old nephew joined me in performing 10 sets of 10 pushups and 20 squats, for a total of 100 pushups and…
Deep Knee Bends and Squats
Highlights Resolves knee discomfort Critical exercise especially for the elder Myth: "Knees in front of toes is dangerous" I was on vacation out of the country a few months ago,…
Stretching
Active Isolated Stretching (AIS) Mercola articleMethod developed by kinesiology and kinesiotherapy specialist Aaron MattesHold each stretch for only two seconds to improve circulation and increase the elasticity of muscle jointsExamples:…
Nitric Oxide Dump
Mercola article and video BenefitsIncrease mitochondria reproduction (slows effects of aging)Improve cognitive function due to mitochondrial biogenesisIncrease VO2 max (cardiovascular endurance)Reduce insulin resistancePromote weight loss by targeting large muscle groups…
Clubbell
Demos Trial by Fire and Rite of Passage demo (Scott Sonnon)Trial by Fire demo (Alberto Gallazzi)35 lbs Trial by Fire prep (Sonnon)45 lbs Bruiser Mill Challenge (Sonnon)