PJ Nestler is a human performance specialist, international speaker, educator, and coach with extensive experience preparing the world’s top athletes for competition. In his 14+ years in the industry, Coach PJ has trained hundreds of athletes from the UFC, NFL, and NHL.
He is highly sought after as an expert speaker and consultant in the areas of performance breathing, combat athlete preparation, mindset, and recovery working with US Military Tier 1 & 2 Special Operations groups, professional sports teams, and executives around the world.
In his current role as the Vice President of Performance at FitLab Inc, he is responsible for building education curriculums and translating the world’s best training systems from iconic athletes into authentic and exciting consumer experiences.
Check out more interviews and articles from Marcus Martinez and Aaron Guyett in the blog, or get full versions by subscribing to our membership here: ...
What is power?
Power output is force times distance over time, or put in a simple way it is how much force you can generate over a specific distance within a certain amount of time. Think about a squat repetition...if you load more weight on the bar, squat deeper, and do it faster, it will create far more power output than if you take weights off of the bar, do quarter squats, and do the rep slower, your power output will be drastically reduced.
The same physics works with battle ropes.
If moving more slack in the rope makes me produce more force, and I move over a greater distance, and I do each repetition faster, I am going to produce far more power output, than if I have too much tension in the rope, move it just a short distance per rep, and move the rope slower, my power output will be drastically reduced.
With that in mind, why would we use arc movements like rainbows, smiles, and figure eights to help produce more power output?
On top of the physics of power...
Most people want it all and they want it yesterday. Having goals with your training and physique are important, but when you spread yourself too thin you end up further away from where you want to be. The best thing you can do to see results is get clear on what you want to achieve the most and then stay consistent with anything that supports that.
Finding the perfect program is a trap. There is no perfect program. The key is to stick to a program long enough to see the results you intended to get with it. Tracking and assessing are all part of the results process. When you jump from program to program you sabotage yourself and make sure the results take as long as humanly possible (if they ever come at all).
When you stick to a program for at least 3-4 weeks, be consistent with the plan and put everything you’ve got into it you’d be shocked at how well it serves you. We love hearing about people who’ve gone through our programs like Minimum Space...
On this weeks episode of On The Line, Tommy and Scal recap the playoffs so far and take a look into what the conference finals could look like. Who could take over as the villain of the playoffs? Trae Young? Chris Paul? What about Rudy Gobert?
Check out more interviews and articles from Marcus Martinez and Aaron Guyett in the blog, or get full versions by subscribing to our membership here: https://www.living.fit/kettlebell-workout-plans-and-memberships
The kettlebell snatch is a powerful movement that builds full body strength and power. Once you’ve mastered the basics it’s time to get some rotation in! Here are three variations that will give you a new movement to master as well as build rotational power.
For each of these variations it’s crucial to have the “float” at the top to allow for the bell to finish in the overhead position without slamming on your forearm. Regardless of what orientation or degree of rotation you’re in, maintain enough tension throughout your torso and during the movement itself to avoid putting too much pressure on your lower back.
1. Deadstart Rotational Snatch
This variation will require the least amount of coordination since you’ll be moving the bell vertically and across the body. There is no drop in the variation so you’ll only be getting the concentric pull.
2. Half Rotational Snatch
This variation will have the bell...
8 Hamstrings Stretches to Boost Your Yoga Practice
Hamstring flexibility plays a major role in your yoga practice development. Many people are after poses, like handstands, that require the posterior chain to be loose enough to achieve those challenging poses.
To access the full movement of your hamstrings, the yoga practice presents a series of increasingly difficult forward folds. Even reaching full boat pose (navasana) when working your core requires hamstring flexibility.
Two key principles are needed in order to safely attempt this movement — how to safely go deeper in your hamstring stretch, and how to relax all of the muscles that surround your hamstring — neither of the two is as easy as it sounds.
Each pose below will target a different area of the back of the legs to help loosen you up.
Most importantly, it’s important to never quickly enter or exit a stretch. Give the pose and your body the respect it deserves, and...
Nutrition can be incredibly confusing.
Especially when you are trying to get specific results, and it doesn’t help that there are a lot of opposing views being marketed to us all of the time.
How do we clear a path to a better you?
As the Education Director for Living.Fit, I give a pretty simple and effective way to create lifelong change in your nutrition, by a small and slow and steady approach.
Marcus Martinez, our Kettlebell Master Coach, gives another incredibly simple way to make effective and easy changes to your nutrition.
Finding what works for you requires some experimentation and tracking. The best diet in the world might not be the best diet for you personally. It’s important to be mindful of the way your body responds to certain foods and meal timing. Even the “healthiest” foods in the world might cause a gut reaction that makes it less optimal for you.
The same goes for meal timing. Fasting is all the rage and has helped many...
Battle Ropes are already intensity in ten cities, but if you are ready to level up with them...check these 5 Variations to Intensify your battle rope training:
David Veros served in the US Air Force from 2004 through 2012 where after multiple deployments to Iraq he sustained injuries, both physically and mentally. These injuries, PTSD and TBI, took their toll and he was medically retired in 2012. David is a Purple Heart recipient, Air Force Combat Action Medal, Air Force Accommodation Medal, and Air Force Achievement with Valor device to name a few. In 2018 David participated in the Wounded Warrior Project Physical Health and Wellness Coaching Program. Through this program David has lost weight, gained flexibility, and improved his confidence.
Currently David is a Warrior Support Specialist for the Wounded Warrior Project (WWP) Resource Center. He has worked at WWP for over six years supporting our nations warriors and their families. The WWP Resource Center connects individuals with resources as applicable....