What’s up guys! I wanted to share something that you may like trying. My wife and I go for a lot of walks together and as a cop, I’m almost always short on time. So recently, I’ve been just throwing my rock sack on when we go for our walks. It’s not some super complicated. Amazing workout, but it’s something. Also, if I wanna make it a bit more challenging, I’ll take one of my sandbag medicine balls And just carry the entire walk. Give it a try let me know what you think. Stay safe God bless.

In this no-BS breakdown, I dive into the real reason most people fail at nutrition it’s not knowledge, it’s behavior. Whether you're a first responder, tactical athlete, or just a busy parent trying to get your health under control, this video teaches you how to: - Stop overcomplicating nutrition - Understand why timing isn't as important as quantity - Learn the truth about calorie deficits (and Jedi mind tricks) - Build high-protein meals using real food (with a graphic of 10 simple 40g protein items) - Focus on simple wins: cook your food, drink water, and hit protein targets - Quit trying to supplement your way to success 💪 You’ll walk away with a game plan to hit 100–200g of protein per day—without tracking every gram or giving up your life. #TacticalNutrition #FirstResponderFitness #HeroicIndustries #ProteinGoals #FatLossMadeSimple #BehaviorNotPerfection

Anthony can you make adjustments to my training plan? I’d love to workout 5+ times a week on a structured plan however I’m lucky to throw 3 training sessions together on my short weeks let alone my long weeks . But it is easy for me to throw in a run or gear workout if I can make it work . Is it possible to just write in three days of strength training ? And maybe one day of cardio. I do try and get 30 mins or so of training in at the end of night shifts however I have to stay in uniform minus vest and belt in case I get a call. Day shift is much harder to workout while on duty so doesn’t happen as often. I’ve liked the changes that were made last time to keep it more simple to follow. Thanks for all the help

No idea what these are called. Just kind of made it up 🤷🏻‍♂️ give em a try though 🤙🏼

Quick recap of the tempo prescription you’ll see in your workouts, like 6 0 X 1 ✅ First number (6): The eccentric phase, how long you lower the weight. For example, in a squat, take 6 seconds to descend. ✅ Second number (0): The pause at the bottom, in this example no hold at the bottom position. ✅ Third (X): The concentric phase, X means explode up as fast as possible. ✅ Fourth (1): The pause at the top, here a 1-second reset before your next rep. Examples:Squat: 6 sec down, no pause, stand up fast, 1-sec pause at the top.Bench Press or Strict Press: Press up quickly (X), then 6-sec lowering, no hold, reset.Pull-ups: Pull up fast to the top, then 6-sec lowering. If your tempo was 6 6 6 6, you’d have 6 sec down, 6 sec hold at the bottom, 6 sec up, and 6 sec hold at the top. 💪 Questions? Drop them here anytime so we can dial in your technique. Ask ChatGPT