Sober.Fitness Videos

10 minutes of daily dips! One of the OG fitness dailies from the program (one of the first fitness dailies I ever leveraged). Prescription: Do 10x10 dips (one set every minute). Aim for 20-30 seconds rest between sets. If this is easy, do them weighted, if it’s too hard, set your benchmark set and do 10 sets of that. It’s ok if your benchmark is low, you will improve! Remember you can get 15% off The Sober Fitness Bundle 📚 #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

I’m not saying The Big Bean is boring I’m saying I’m sick of all this FAKE “FOOD” I was starved when I walked into Subway looking for one of the old pizza subs on Italian herbs and cheese I used to get. I had nothing in the tank and still had a big workout ahead of me before I could get home and make something nutritious with real ingredients. Honestly, these days eating out just isn’t worth it. The quality has gone down and the price has gone up. As far as “convenience food” goes, what you get for what you pay for is an absolute joke… and it’s expensive! If you do want to pay up go to some place nice with decent ingredients it’s REALLY expensive. If you’re just getting convenience food like a sub or any kind of fast food, YOU’RE BETTER OFF BEING HUNGRY. The flavour is not natural… it’s engineered… The carbs are refined… The veg is not fresh… You get mystery sauces full of soy and seed oil… You hardly get any protein… and what you do get is not good quality protein (like a piece of carcinogenic & highly processed salami, some beef that has been cooked to death, or some “chicken”)… All this and it’s overpriced! Overpriced garbage that sits in your stomach and rots and causes you colon cancer in 10 or 15 years. ENOUGH I want whole foods… I want my big bean… I increasingly find myself satiated by foods WITHOUT all the flavouring and preservatives… part of it is mental… it’s KNOWING what crap this is! Walk away from this crap. Don’t know where to start? Check out: The Big Bean (meal prep recipe) It can also be found for 50% off with The Sober Fitness Bundle 📚 (Link in bio) #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dop

Thoughts on this? I will continue to do the cold plunge on occasion… but I’m not longer going to prescribe it in the next version of The Sober Fitness Guide to Physical Optimization. The reason I’m going to continue doing it at all, is not for the “healing” benefits… it’s going to be because I believe there is just inherent value in doing difficult things. If I’m doing it for the purpose of recovery… I don’t believe the water needs to be utterly freezing to get the desired benefit. Where I live some cool ocean water will suffice… I don’t need glacier melt. I’m going to leave heat therapy for now in the guide for the time being… I still believe the sauna is great for you… especially post workout… but even with his produces a stress response in the body I wonder about. If you’re doing the saunas for the benefit of the heat shock proteins… what happens when you build resistance/tolerance? Does it not take longer to get the same benefit? Would it not be more advantageous to do it say once per week rather than every day? The Guide to Physical Optimization can be found with all my fitness programs, recipes and ebooks in The Sober Fitness Bundle for 50% off. You can also use code “summer” to get an additional 15% off 💪. #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

There’s almost more benefit in having a bad session and pushing through it than just having another good session. This might sound contradictory given how much I talk about the importance of positive reinforcement… But while you need a good experience/fitness with fitness in order to sustain it… it can’t be all sunshine and rainbows either. Those bad sessions… those grinds where it just feels like you’re spinning your wheels… you can’t ENJOY the good workouts where it feels like everything is going your way without a few of those! Workouts/meal-plans/resources/support: The Sober Fitness Bundle 📚 (Link in bio) #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

I recommend daily calf raises! Start thinking of the physique you’d like to build like your investments. Invest a little every day and start leveraging the power of compound interest. If you cook your calves everyday, and it only takes a couple minutes per day… if you do this long enough you will get jacked calves… and it will come at the cost of a small daily investment! The key is to be consistent in it. One season of fitness dailies is close to the length of a regular season. 90 days! Don’t think about… just pick some aspect of your physique you’d like to develop, and make a small daily investment in developing it every day no matter what! For more awesome fitness dailies and the parameters… check out: The Fitness Dailies 📚 (Link in bio) #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

My experience with smoking cessation They say there are four stages of quitting smoking. The first is contemplation (thinking about quitting but not ready to quit), the second is preparation (getting ready to quit), the third is action (quitting) and the fourth is maintenance (remaining a non-smoker). Anyone who has ever tried to quit smoking knows this is easier said than done. I believe the best way to quit smoking is through lifestyle change. Yes, there is a physical component to nicotine addiction… but I believe the hardest part to kick is the HABITUAL component. 
If smoking is something you’ve done for so long you don’t know what to do with yourself in certain situations… this can be the most difficult problem to solve. Smoking might have long-term consequences… but the cravings and daily battles are short-term. If you want to quit smoking you need to give yourself a SHORT-TERM reason not to… This reason needs to be some activity that is INCOMPATIBLE with smoking. It needs to give you a reason to start REGULATING how much you smoke: Regulating your smoking will start by simply becoming aware of your daily intake, then monitoring this daily intake, and then suppressing this daily intake. Note: there will be times you fail. Maybe over the course of several weeks you slowly decrease the number of cigarettes you have per day… but one day you have 7 instead of 3… don’t freakout… just make sure that you don’t fail 2 days in a row and over time the overall graph overtime is going down. The only way to become a non-smoker is to behave in ways a non-smoker behaves. This means changing up your routine. Doing activities a non-smoker would do… and creating a life incompatible with smoking. #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox #smoking #smokingcessation #quitsmoking

I’ve told this story before ⬇️ When I first went down the habit hole of physical optimization… I tried everything. Every natural supplement. Everything that had ever been referenced in the literature with a possible link to boosting testosterone and/or increasing performance… no matter how tenuous. I did everything I could to get an edge. I tired Korean Red Panax Ginseng, Maca Root, Ashwagandha, Fenugreek… and Longjack (Tongkat Ali). Tongkat Ali is the only herbal supplement I’ve ever found to make a difference… and a big difference at that. I live in the province of British Columbia and it was hard and expensive to get my hands on this root that grows in southeast Asia. Even good supplement shops didn’t have it on their own. It was always in a capsule with a mix of things… like some cringe and highly suspect SUPER VITALITY ALPHA MALE supplement that was a mix of Tongkat Ali with zinc, magnesium and ginseng. It would say what percent was supposed to be Tongkat Ali but who knows… and I was never sure how much I was getting and how much was BS rice flower/filler. Eventually, I started ordering it in bulk in the US and having my friend bring it across the border for me. Still, it was expensive and hard to verify. Eventually, I just figured this could be a good business opportunity. If it wasn’t yet popular in North America but was big in Asia… perhaps it could be the next Red Bull! Before I went too far I gave it to my friends… I expected mixed reviews but nearly all of them admitted it had a big effect. Only one person out of everyone I’ve shared it with was unsure… and this guy already has high T. My belief is if you are average or low T Tongkat Ali makes a big difference. If you have high T it’s hit or miss. Check out the @sunandsteelhealth page if you’d like to try it. We are in very limited supply at the moment, but we are getting a big restock in a couple weeks! #natural #naturalhealthsupplements #health #

Talk about bang for your buck 💪 The hang clean/clean and press will transform you faster than any other exercise. From the interwebs: “The clean and press is a metabolic conditioning workout that helps burn fat while building lean muscle mass.” I guess I’m right on all accounts! More: The Ultimate Workout Spit 📚 (Link in bio) #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

Promo time, check it out! ⬇️🙏 As always I appreciate the support… every fitness program/recipe/book I sell allows me to continue on my mission of introducing fitness to recovering alcoholics! Below is a full list of all the fitness program and recipes that basically changed my life. • The Ginger Tea Remedy (recipe for a fantastic alternative to alcohol… healthy AND tasty). • The Big Bean (meal prep guide). • The Ultimate Workout Split (my weekly workout split). • The Fitness Dailies (small daily exercises that don’t take much time but can be transformative OVER TIME - used to target growth in specific areas). • The Epic Pho King recipe book (recipe for the most nutritious meal in terms of both macros and micros for when you’re heavily depleted). • The Guide to Physical Optimization (a series of small/minor behavioural adjustments you can make in your daily life that will improve your performance in the gym, at work… and at home). • The Green Drink (recipe for a shake that boosts immunity and gains in the gym/recovery). • The Fitness Identity (how to make fitness part of who you are as opposed to something you’re trying to do - which will help sustain your fitness practice long term). • The Definitive Guide to Pull-ups (a guide to the best pulling movement that will transform your back… plus a fitness daily prescription). • The Definitive Guide to Dips (a guide to the best pushing movement that will make major chest gains… plus a fitness daily prescription). Don’t forget to use code “summer” for 15% off! Also, check out @sunandsteelhealth for sleep tape! (Tongkat Ali will be back in stock soon 💪). #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

Swing away! The key is confidence and swinging like you mean it. Again… I’m not a golfer. I’m the guy who is forever in a state of “just getting back into it” when it comes to golf… but I’ve noticed a few things when it comes to the golfing newcomer. If the newcomer has no experience swinging anything.. a bat… an axe… they often struggle to get their full body torqued in the proper motion. To such a person, I would say: start by chopping some wood. Start by hitting a pile of dirt with a stick. Start with anything where you can just wail on something with a bat/stick/axe… whatever. You just need to figure out how to SWING. Mechanics come later. Of course, you don’t want to build on a faulty foundation… but most people at this level can barely hit the ball anyway. Let’s worry about hitting it with any sort of accuracy later once we can generate some POWER. #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

If you’re struggling to get into fitness ⬇️ Set a daily fitness quota for an exercise. Before I even entered the gym, soon after I quite drinking, I decided it would be fun to get jacked. I’d already been doing lots of cardio, but I didn’t know anything about weight training. Because I didn’t know any better, I figured if I just did 500 pushups everyday, at a certain point I’d get jacked (not knowing anything about progressive overload or hypertrophy). Well it turns out being ignorant of these things was to my benefit. If I had asked an optimal lift bro they would say this was a terrible idea and probably devise a complex workout split I wasn’t ready for I had no attachment to. Instead, I just hit my day push-up quota, and look at the result! Because I took the path of stubbornness preferred the message of getting hard mentally from guys like David Goggins and Cameron Hanes to the optimal fitness ppl, I was successful. Lesson in that. I invested in going hard and hitting my daily quotas no matter what. This volume incurred mental reps. It made me strong in the mind, which translated into physical strength. Taking this path you reach a point where you look around and see people getting scientific about their sets and reps and it just looks weak. It looks like cope. It looks like every other excuse to not train hard. I’m in the gym knocking out 10x10 squats or overhead press and buddy next to me has a stop watch and note pad… sneering at the number of sets I’m doing… calls it “junk volume” Well, who has better results? Buddy missed the point. He thought he was being smart looking up “optimal rep range to maximize hypertrophy,” meanwhile he never set an ambitious work quota that forced his mind to adapt and get resilient. Smart is realizing that for each physical rep, there is a corresponding mental rep. While you train your body you train your mind. There might be a point of diminishing returns for your body, but your m

If you want gains you need to combine mind and body… A good way to do this is by combining movements! Not only will this get you more bang for your buck, but you will develop a deep sense of your musculature. A deep mind muscle connection is an essential ingredient in physical transformation. #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

4 Fitness Dailies for legs! ⬇️ 1). Daily Touchdowns (quads and glutes) - 6 minutes - 6 sets (3 on each leg) - one set every minute - each set 25 reps - progression: simply refine the movement/squeeze 2). Daily leg raises (calves obviously 🙄) - one massive set til failure - one set = 100 reps - you should be barely doing full reps by the end - progression: add weight and/or refine your reps 3). Squat fitness dailies (quads and glutes) *brutality warning* - 10 minutes - 10 sets (one ever minute) - each set is 10 reps - with as much weight as you can barely complete this task with *the first few sets you are going to knock out with over 30 seconds to spare/rest… but by the last few reps you should be scraping 15 seconds… by the last set/10th set you should barely complete it before the clock strikes 10 minutes if you have sufficiently challenged yourself with the weight you selected. 4). Daily RDLs (hamstrings and glutes) *brutality warning* - 10 minutes - 10 sets (one every minute) - each set 10 reps - with as much weight as you can barely complete this task with Save this video! Share it with a friend! More awesome small daily exercises that you can use to target growth in specific areas that don’t take much time per day: • THE FITNESS DAILIES 📕 (Program link in bio) #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

The Big Bean is meal prep win 🤗 It’s a hard question to answer: how do I save time and money while providing myself with good nutrition with something that is neither too exotic I can’t eat it everyday nor too boring I’ll get tired of it. I struggled with solving this problem for years. For most of it I worked a labour intensive job that had me on my feet working for minimum 10 hours per day. The big bean was able to fuel those long days wearing a tool belt with very steady energy. When I did my securities and got a job in finance my day changed dramatically and I found myself sitting at a desk all day long. Was this a problem? No, I simply stopped eating oats in the morning before work. I carried on having my regular portion of my regular big bean at my desk… and I realized something else: just as this dish provides good physical fuel, it provides good mental fuel! While working in an office tower downtown in this nice new job, I would join the other associates on Tuesdays and getting burgers. Every Tuesday afternoon I felt sluggish mentally. As your body diverts resources in an attempt to process the seed oil, flavouring and preservative BOMB you just dropped on it… your thinking slows. I noticed an incredible contrast between Tuesday afternoons and the afternoon every other day of the week after I had my big bean. This made me love and appreciate this dish with its nice whole foods/ingredients even more. For anyone else struggling to solve this problem, try a dish of Dahl, lentils, and veg. Serve with quinoa or rice for a complete protein structure… or top with chicken if you think you need extra protein (I didn’t even do this when I was working construction). For a complete breakdown/recipe… along with some more explanation/pro tips I can’t fit in an instagram post… and to support the mission of introducing fitness to recovering alcoholics 😅😉…. Check out: THE BIG BEAN 📕 (meal prep guide) (Link in bio) #soberfit

Some of us just weren’t meant to partake 😅 When it comes to drugs and alcohol, I wasn’t built for that. Perhaps this means I was built for other things! It certainly seems that when I channel the addictive personality type into something productive, it yields good results. Have I swapped one addiction for another? Yes… that’s the point. Summer is here. There is going to be a lot more temptation. If you are in recovery, reach out any time. The key to turning it around can be found in STRENGTH! If you don’t know where to start, start with physical strength. Start lifting weights… start running. This will train your mind as well. You won’t ever have to feel those shakes again. #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

Sun & Steel Sleep tape!! ☀️😴 I started using this stuff shortly after reading Breathe by @mrjamesnestor This book was a game changer for me. I have been hit in the face so many times over the years playing sports and monkeying around that I think I just assumed I had a deviated septum when I started to have problems with it my nose. I assumed that when the doctor reset my nose after it got badly broken he fudged it because he was a busy ER doc. I went to go have a specialist shine a light up there and he reported to me everything looked fine and there wasn’t any blockage. Why then was I snoring? When then did I wake up congested? Why was my normal baseline nasal breathing very audible compared to others who I knew were completely white when taking an inhale through their noses? When I read Breathe I understood that I’d basically just formed a bad habit over the years. I tried the mechanical soliton of sleep tape… the first couple nights I tore it off in the middle of the night, but eventually I slept right through and when I woke up in the morning and took a nice deep inhale through my nose I remember a feeling of intense gratitude. Sleep tape is definitely odd, but it works. Check it out on the @sunandsteelhealth website! Additional resources: • Breathe, by James Nestor • The Sober Fitness Guide to Physical Optimization (contains a section on sleep optimization). #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox #sunandsteel #sleep #sleeptape #sleepaid

What should be our starting point? I don’t know about where you live, but where I’m from, a random sample of 10 people on the street, there’s a good chance your sample would include 10/10 people who don’t exercise/train enough. I have no idea how big the sample would need to be in your average American or Canadian city before you started getting people who exercise enough in high numbers… and I really have no idea how big the same size would need to be until you started to see people who overtrain. My guess would be in the thousands. This is why I’ve never understood why people immediately jump down your throat the second you suggest increasing the frequency of an exercise… especially fitness dailies are a fantastic way for the newcomer to get into fitness. They help build consistency by increasing the frequency over a set period of time. The way they do this is without a large investment of time per day which means a) the commitment is manageable (which is nice for individuals just starting out) and b) it doesn’t actually cut down on overall recovery (since it involves DECREASING the duration of the exercise in question). #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

Best ROI in town: 5 minute daily arm curls. (They are called “5 minute” daily arm curls because this is approximately how long this task takes the average person). When selecting the weight, pick the maximum you can just barely complete this task with… you should be right on the edge of failing the last few reps with your grip strength giving out. (This not only hit biceps but cooks everything from your shoulders down to your forearms building lots of nice connective tissue from the prolonged time under tension). Enjoy! This is an OG fitness daily from the fitness daily program. For more nice little exercises that don’t take much time but are useful for targeting growth in specific areas each season… Check out: The Fitness Dailies 📚 (Program link in bio) #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

What you are doing right now is so much better than what 99% of people do: just force themselves to do something they don’t like/aren’t enthusiastic about. If you treat fitness like a chore, don’t be surprised if you hate it. What you’re doing instead is building positive reinforcement and positive association around fitness. This is fantastic! 
This means you are likely to sustain your fitness practice… whatever it is… long into the future (long enough to see the kind of results you want). If were a trainer/coach, I would rather have a client I would rather have a client with a routine/fitness practice they enjoyed that consists of nothing more than some daily arm curls than a client struggling to swim in the deep end with a full-on workout split and daily cardio practice before they are ready. My guy hitting his dailies and making steady gains and building steady enthusiasm for the process is far more likely to sustain his fitness practice than the dude who bit off more than he could chew (and if we know one thing for sure: true gains and remarkable transformations are the product of a sustained commitment over time). The shortcuts are not shortcuts. Forcing yourself to do something against your will is dooming your long-term success. It doesn’t matter who you are, no one can force themselves to do something against their will indefinitely. Taking this path guarantees only one thing… at a certain point, you will drop out with nothing to show for it but a thorough distaste for the process. Programs/resources: The Ultimate Workout Split 📕 The Fitness Dailies 📚 (Link in bio) #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime #dopaminedetox #detox

I mock you for this, pls excuse Boiling down substance and acting like this is simplifying things for the rest of us pea-brains is the dumbest kind of intellectual grandstanding Ironically, it’s not smart. If there were two countries on the brink of nuclear war, would you say, “durr, it’s simple guys, just don’t nuke each other durr.” This not helpful… adds no value… Not even a good troll if it just gets you mocked in return. #soberfitness #sober #fitness #sobriety #recovery #gains #mentalhealth #fitnessdailies #workout #12step #detox #motivation #onedayatatime