Joshua Wang

Our cool team from  Fight Fitness  recently started a challenge to conquer the morning. Here's the challenge: Conquer your mornings to conquer your days to conquer your life! The #30daymiraclemorningchallenge starts tomorrow!  Rules are simple, wake up 5-30 min earlier than you normally do and complete one or more of your S.A.V.E.R.S., post your win here with the hashtag #miraclemorningday .... let's see how many mornings you can do it in a row. Ex. #miraclemorningday1 I completed 5 min of silent reflection and meditation! Here's the cheat sheet for S.A.V.E.R.S. 1. Silence 2. Affirmations 3. Visualization 4. Exercise 5. Read 6. Scribe Source:  http://www.jamesaltucher.com/2015/07/how-to-win-the-day/ Since the start of the challenge, I've been waking up at 5 a.m. and including some combination of hot/cold shower, coffee, high-protein breakfast, and movement. Our team posts each day in our Facebook group. Mine are cross posted below. If you'...

I've been thinking about my powerlifting program and a bit stressed that ... I've missed a few workout sessions ... I missed my planned lifts several times--likely due to an overambitious 1 rep max ... I have my first powerlifting meet end of January and can't seem to stick to a program Today was different. I went to the gym tonight, an "off" day. I went to train not because I had to, but because my body wanted to.  Also, I decided to shift my mindset. While I'm "working out" and "training", my goal today was "practice". I recently read a profile on Alastair MacNicol , who will be running the powerlifting meet in January. I resonate with his training philosophy: I treat powerlifting like a skill, one that has to be practiced in order to be mastered With the simple goal of practicing this skill, I went into the gym with resolve. I was more mindful of my movement, even my walking and posture. I felt focused, yet pea...

I woke up this morning at 5:30 a.m. and walked over to the gym. Having missed my last two workouts, I took it light today. 5x3 Back Squats @ 185 lb -- Kettlebell circuit ++ The past few days, I have been experimenting with "ice baths"--no ice, but used coldest available water. The mental barriers are slowly fading. The two benefits for me are: improved recovery instant wake-up! I used to have a coffee first thing. Now, I've been having my cup of coffee around 10 a.m. Today's coffee is Tim Hortons grinds brewed with an Aeropress . ++ Most recent podcast: How Facebook’s #30 Employee Quickly Built 4 Businesses and Gained 40 Pounds with Weight Training ,  The Tim Ferriss Show Key takeaways: important routines: making your bed, read take action, now. elaborate plans not required. start simply. start with your first client, subscriber, etc. say no to things that do not align with your goal. consider productivity apps  stop wasting time, e.g...

I had the chance to visit Cornwall on Family Day and had to stop in on my favorite gym ! My siblings joined me for the workout. Here's what I ended up doing: Warm-up: Straight-leg bear crawl (x2) Duck walk (x2) Table top overs 2 rounds: 10 PVC pipe (+5 lb) pass throughs 10 gymnastics stretch 10 kozak Strength: Back squat 5x135#, 5x185#, 3x5x235# 10 ring rows in between each set of back squats Conditioning: Prowler pushes (270#), x3