FLIP Atlantic

03/28/2026

Here is a little warm-up routine I like to try work through to prepare for a big movement session! See below:

➡️ If you really want to improve your skipping skills as well as (but not limited to): your footwork, endurance, coordination, reactivity, speed, agility, quickness, durability, overall fitness and athletic performance for any sport or activity - then a great challenge for you commit to is to complete 10,000 skips over the next 10 weeks! 🤔

✅ Most athletes can maintain close to 100 skips per minute so your programming target should be 10 mins or 1000 skips per week. This could be done as 1 x 10 mins skip session on a cardio day or 2 x 5 minute skipping periods before movement sessions or maybe you are training 4 days per week and so you do a quick 250 touches every day as part of warm-up? 🤷‍♂️

💥 Boom 💥and like that you can level up your footwork in just 10 weeks! Thennn imagine what those feet could do after 100 weeks or even one million skips!!! 🔥🔥🔥

➡️ Primary goal when working on these skills should is to always be in control! Which means maintaining a strong connection between the mind and muscles - even under fatigue or with adversity in the environment. I find one of the best tools for building and reinforcing that powerful connection is the breath! 😮‍💨 If you ever feel like you are losing focus or rhythm then find your breath again! 💪🧠

➡️ Give me a message if you need some direction 👍

⁉️ Can I get a rep count on that?

02/24/2026

Post shovelling snow pump!

Shovelling snow has to be one of my favorite chores (along with chopping wood) as there are just so many benefits to picking up a shovel and getting to it! Physical and mental! 💪🧠👍

How do you move a mountain..? One scoop at a time! 🏔️

So grab a shovel and get to it!

If you want to flip the way you feel this year, then it is the principle - take it one day (or scoop) at a time. Some days you may be able to scoop a little more than others. Sometimes you might hit a sneaky patch of ice and take a shovel handle right to the gut! But the important part is to work at your own pace and keep on shovelling! ⛄️

My goal is to put on another 10lbs of muscle in 5 months before my birthday!

Currently
Age: 36 years
Weight: 197.5 lbs

If you need some direction flipping your focus then send me a message and we will get after it!

🅰️

01/30/2026

I was trying to put together some highlights from 2025 but this one just seemed to sum it all up nicely!

12/11/2025

Been jumping all over town for years and excited to leap into the new year with clear eyes, and a full heart! ❤️

Anyone else looking to flip their focus next year?

🔥

12/02/2025

These double XBall push-ups are a pretty tough challenge on the stability of well.. just about the entire body!! 🤯

Although this wasn’t the cleanest looking set, the struggle was real which is really the fun part isn’t it! When one of the balls starts to roll or get displaced it becomes very challenging to correct as your other anchors don’t have a reliable base but you still somehow need to find a way to create leverage and push/pull hard against the flow to find your center and recreate an appropriate base of support.

Fight the natural momentum and get used to being comfortable in uncomfortable positions! 💪

Let me know if you can crush a full set of these puppies!

What’s your element?! 💨💦🌱🔥

07/07/2024

Super proud of this fella for completing his first block of soccer training! ⚽️🏃‍♂️💨

Hats off to and and all the other amazing coaches and who always come full of positive energy and enthusiasm!

I would encourage all young ones to participate if they can!

We will see you next time 💪😁👍

06/07/2024

“Empty your mind. Be formless, shapeless, like water..”

- Bruce Lee 🐉

I always enjoyed these legendary words but it has taken a long time to somewhat feel like I understand the wisdom that lies within!

What does it mean to be like water.. to be formless and shapeless and so adaptable that it instantly takes the shape of any object it is in? 💦

To be able to stay calm and completely still, while also having the capacity to crash and roll with great forces 🌊

The words of The Dragon might be seen as advice for other martial artists, but they have inspired me to be mindful of this “water-like adaptability” when developing athletes and training programs.

Almost all sports and activities in life (such as playing tennis, swinging kettlebells, gardening, or even navigating around a grumpy customer or through a difficult situation) will require the constant flow in and out of tough positions as you are constantly in motion and adapting to the environment around you. This helps support the notion that developing movement efficiency and mental resiliency are essential elements for success! 💪

Long story short… Be water, my friends. 💧

If you would like to learn how move with more fluidity and confidence, then send me a message and we will get you started on the “Water Phase from FLIP’s Elemental Training Programs!”



All photo credit goes to Evan McMaster 📸

11/11/2023

https://youtu.be/rynSsGVNrwo?si=g6365Uz3YrpmregC

Take some time to reflect and remember today. Then you can try out this Remembrance Day workout challenge which will be an incredible mental and physical struggle and will provide you the opportunity to think deep and appreciate all that we have to be grateful for in this beautiful country!

The Remembrance Day Physical Challenge is 1111 Chest to Floor Burpees total; throughout the day. I chose to do them all in 2 big bouts, which took me approxi...

09/25/2023

Have fun with food! 🍎

and I like being creative, and so when trying to encourage new foods to our son, we sometimes will put in a little extra effort and create some food pictures like this nice Broccoli and Zucchini-finger Forrest! 😋

09/22/2023

Definitely will have to make these homemade lobster rolls again! 🙌

I was a little suspect on using the lettuce wraps but it actually tied it all together beautifully! 🦞🥬😋

09/22/2023

Here are a few reasons why you should incorporate tactical type workouts into your training regime.

✅ it’s a fun change up from the traditional strength and conditioning workouts 💪

✅ Tactical professionals need to be ready for anything so train yourself the same way!

✅ These functional workouts will strengthen your grip, harden your body, and toughen up the mind 🧠

✅ Less technique is required to push/pull sleds and carry objects compared to classic lifts such as the squat or deadlift.

Just have to grip it and rip it!!💪

📸 credit to Evan McMaster at www.evanmcmaster.com



💨💦🌱🔥

06/02/2023

What’s for lunch today?

Does the food fit the music 🎶