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Train Rugged, Santa Barbara, CA (2025)

12/23/2020

Smiling, laughing, and playing are essential to well-rounded living. Similar to air, water, and sunlight (I suppose those are more requirements).
We can all teach each another something. Every person you encounter is your guru, a chance for you to understand yourself and understand the world more thoroughly.
Reflecting on Milo reminds me to get lost in my activities. To get lost in my introspection. To lose myself in whatever puts me at ease. And then to come back to the present.
I wish that health, joy, and pleasure will find you as we close out 2020.
I appreciate you IG world!

11/22/2020

Fathering is my life these days. When I’m not doing that I’m working with my partner to build a life we love, and when I’m not doing that I’m putting a lot of time and care into my personal evolvement and my family’s health.
Work is extremely busy. And lately I can’t imagine spending more time on social media. I make this post to wish you all well and to let you know I’m still here in Santa Barbara rising, shining, and grinding every day.
Reach out anytime ✌🏼

10/18/2020

Training runs deeper than exercise and healthy eating. The work, therefor, is internal work, not external.
I don’t like to get into the thick weeds of anatomy, psychology, and physiology on these posts. It’s too much.
Here’s a pro tip though- the inside is more important than the outside. Rebuilding is necessary and requires your attention to the details. Don’t get me wrong, what’s on the outside and external matters greatly!
Though, for any real chance of evolvement, you’ve got to organize your inside and internal world first.

07/20/2020

How does one measure progress when it comes to physical growth and evolution? A great measure is how you feel during, after, and 1-2 days after play/training/sport. I work earnestly every day to get my body organized and operating in a fluid, energy saving manner that promotes muscle and bone growth while mitigating injury.
So I ask, why do you train? Why do you “exercise” the way that you do? To me it is all about carryover. “How will my training carry over INTO my life?” I ask myself this all the time.
I want as little inefficiencies as possible—Uninterrupted motion. So I work to make my body one big integrated muscle capable of withstanding forces without joint pain. I’m interested in anti-degeneration of my body.
Our bodies will degenerate, without our consent, as a byproduct of being human. In the meantime you can minimize aging’s efforts to cripple you by training your joints, muscles, lymphatic and circulatory systems to work harmoniously to carry you through physical challenges.
Global change is the name of the game. If you want to thrive in nature you have to listen to the nature within you.
Here we are hiking to a waterfall. The hike was mostly bouldering and scrambling up big rocks. Thankfully my body was able to handle this climb with ease. It took us 40 minutes to go half a mile.
More to come.

@ Tangerine Falls

07/16/2020

Joint health— it’s what’s for breakfast, lunch, dinner, and LIFE!
We are designed to be human spring systems. When our joints can experience an entire excursion of movement with full musculoskeletal involvement we create motion that is durable, powerful, and connected.
I like to be pliable, limber, and capable of performing tasks without unnecessary strain.
I’ve seen thousands of people who have trained their whole life or not once, and 99% of them are still training like they’re in the dark ages.
“Listen to your bones, they will be here long after you’re gone.”
Healthier joints correlate to more equilibrated organ, circulatory, lymphatic, neurological, and psychological functioning. It’s 2020, evolve the way you train! Now is the time to rebuild!

07/16/2020

Who doesn’t have an emotional relationship with food? Emotional eating is part of being human. Food has a deep tie to our roots, our pasts, and our family relationships. It’s one of the reasons our ancestors befriended one another and worked together— the common need of food.
I think food and eating is complicated in the modern day. We have too much of it, a lot of it is artificially flavored, and we are only just learning about the long-term effects of oversaturation of certain kinds of food.
Without getting too into the weeds of it, I think it is worth working for a healthy relationship with the foods we eat. If we can cultivate a sense of enjoyment when we cook, it can yield life changing results.
If you’re struggling with spices, herbs, or want to change the way your meals taste check out seasonings. They have great seasonings with whole ingredients and can add a kick to anything you’re preparing.

07/15/2020

The low back and neck have an intimate relationship built around supporting each other. They provide constant communication to one another and assist the other in moving through the world easily without pain. But why do we have so many issues around these areas (especially L5S1 and C3/4)?
More people are exercising than ever before, yet we have MORE low back and neck pain than ever before. My chiropractor and physical therapist friends (and myself) are packed with clients interested in remedying their discomfort. Now you can too!
I could list lots of ways why we are living with pain in one of these areas, but that takes you down a rabbit hole that IG Isn’t built for. Luckily for you, my friend and I had a conversation about simple ways to address and alleviate any on going cervical or lumbar pain.
The video of the newest podcast is on my YouTube channel (link in Bio!) ^^^
Here’s a breakdown of the list:
-walk barefoot on different textures
-prioritize your body
-head rolls
-nose breathe
-take a walk
-do non stress inducing activities
-develop a breathing practice
-move your pelvis
-journal, sing, dance
-recognize how your body, mind, heart is feeling
This might sound crazy but you cannot address biomechanics from a strictly physical lens. We are whole people. We need comprehensive solutions to our health. It requires us to do body, mind, AND emotional work to live without pain and with full expression.

07/14/2020

People wonder what happens in an hour to an hour and a half workout. Here’s an outline of what a training session could include depending on the individual:
Breathwork for pressure management and core education.
Corrective exercise for recapturing joint motions. Building sensory motor competency.
Positional strength as it relates to weak areas of the body. Muscle and joint learning.
Isometric holds for muscle activation patterning.
Eccentric tissue loading. Creating length potential where length potential is absent.
Integrated motions to teach joint coupling.
Sequential exercises to teach dynamic full body ex*****on.
Aerobic and locomotive conditioning. Relate exercises to gait and locomotion as often as possible. Challenge yourself with speed variations and different explosive exercises.
Down regulate central nervous system, relax spine, make spinal cord feel at ease. Eyes, brain, jaw, and extremities all relax.
Meanwhile this is me tossing a heavy bag around for 5 minutes.
How do you train?

07/13/2020

Here is a fundamental position to learn: flat back. You’ll see 90 degrees at my hips, nearing terminal extension in my elbows and knees, tension across every side of my body as my muscles work to support my skeleton.
The second two photos are common errors that most people make. And by no means is it their fault, but it does have to do with their imbalances in their bodies.
Reorganizing your human geometry takes time. After all, just because you were born into a body does not mean you understand how it works in space. This fundamental exercise is one of the simplest places to start.
It doesn’t matter if you’re athletic, sedentary, “tight”, coming off an injury, or someone trying to reclaim their health. You will benefit from working on it.

@ Mesa, Santa Barbara

07/10/2020

Weekends are the time and place to add variation and variability to your life. Shake things up a little, disrupt your evenly poured daily life. Change up your routine.
Try a new food, take a class, read a book, get outside somewhere new or old, workout an extra fifteen minutes, wake up early, cook something, meditate, call a friend. Whatever it is, use weekends as opportunities to launch yourself into your week roaring and ready to conquer.
Our largest growth takes place in the marginal spaces. Think of your weekend as time to explore your growing edges. Expanding your circle and comfort zone.
Work weeks are tough enough without putting the extra time in to pursue healthy self indulgences. By fostering new activities on the weekends, it makes maintaining them during the work week EASIER. If you practice cooking when you have all the time, cooking under time restraints is easier. By taking a walk each day this weekend, it’ll be that more motivating to make the time on a busy weekday.
You earned your weekend. Whatever it is, rest or active, you earned it. Nourish yourself.
Here is Milo in our home “office”, getting ready to swim, and reading a book with Mom.
@ Mesa, Santa Barbara

07/09/2020

Want to solve your pain? Sick of plateauing at work, at home, or in life? Exercise, training, nutrition and even bodywork will only get you so far. Your mind has to shift (I wish I could italicize that) and has to change what it does regularly.
I don’t think we talk enough about developing outlets for stress, expression, and emotion. Or HOW the lack of these behaviors correlate to longevity or joint, muscle, and sport performance.
As a strong advocate for mental health (follow my wife .intuitive) I am of the view that psychological and emotional health dramatically effect the physical. This is why efforts must be made to develop new habits to receive long lasting and noticeable health results.
Health is not a measuring stick. There are a lot of biomarkers for health. What works for some won’t necessarily work for you— or at least not NOW. Just because singing or working in the garden doesn’t seem to help you today does not mean it wont be a rewarding and therapeutic activity to take up later down the road.
I’m all in when it comes to the body-mind-heart connection. To optimize the way the body processes and handles discomfort, stress, or dis-ease we have to devote ourselves to a practice.
Health requires us to build an awareness of self/ego. I have found that people’s mental, emotional, AND THEREFOR physical health all improve when they adopt a behavioral expression of their stress, feelings, or thoughts.
Anyway- that’s my tip today. If you’re somebody who wishes to not only stay on the path, but to keep climbing that path toward higher ground, I’d consider trying something like journaling. If you feel like you’re a little stuck as to what to do and journaling doesn’t seem like your cup of tea, send me a message and let’s have a conversation.

07/07/2020

In order to understand something you need to have a name for it. If we don’t have words for something we don’t pay attention to it nor do we seek to know anything about it. We don’t learn about our shoulder!
I see neck, low back, jaw, and even hip problems that all stem from issues in somebody’s shoulder arthrokinematics. The shoulder is the most mobile joint in the body, and it doesn’t get nearly enough love beyond traditional exercises or over stretching.
Our lifestyle doesn’t prioritize the health of our shoulder. The average person’s breathing mechanics don’t take into consideration the ribs’ influence on the shoulder or the diaphragm’s role in shoulder health.
The shoulder, which was designed for swimming, climbing, brachiation and throwing is almost never used in these manners anymore. It’s a shame because way too many of us are experiencing suboptimal performance when it comes to our shoulder.
It’s way too much to put here, all the meaningful relationships the shoulder has with the rib cage, cranium, and pelvis. Here’s something simple for anyone trying to get healthier.
It’s called a shoulder clock. Take your glenohumeral joint through this motion regularly until you know it like you know the back of your hand. Then we can talk training. “ The journey of 1000 miles starts with a single step.”

Train Rugged

12/23/2020

11/22/2020

10/18/2020

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Monday	9am - 12pm
Tuesday	5:30am - 12pm
Wednesday	5:30am - 12pm
Thursday	5:30am - 12pm
Friday	5:30am - 12pm